Tube Ball Training for Hand and Forearm Strength

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1 Tube Ball Training for Hand and Forearm Strength Jedd Johnson, CSCS Copyright , The Diesel Crew, LLC All rights reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by an information storage and retrieval system, with the expressed written permission from Jedd Johnson.

2 Tube Ball Training for Hand and Forearm Strength Copyright , The Diesel Crew, LLC All Rights Reserved. Published in the United States by: The Diesel Crew, LLC P.O. Box 806, Wyalusing, PA Tel: Website: Author: Jedd Johnson, CSCS Manufactured in the United States

4 DISCLAIMER Strength training for all sports involves a potential risk for serious injury. The techniques discussed and utilized in this manual are being demonstrated by highly trained professionals. No one should attempt any of these techniques without proper personal instruction from trained instructors. Anyone who attempts any of these techniques, under supervision or not, assumes all risks. The Diesel Crew, LLC, DieselCrew.com, nor any partners of The Diesel Crew, LLC shall not be liable to anyone for use of any of these exercises, drills or instructions. Tube Ball Training for Hand and Forearm Strength is informational only. The data and information contained herein are based upon information from various published as well as unpublished sources and merely represents training, strength and power development literature and practice as summarized by the authors and editors. The publisher of this manual makes no warranties, expressed or implied, regarding the currency, completeness or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. This summary of information from unpublished sources, books, research journals and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent professional judgment. If you have a problem with your health, or before you embark on any health, fitness or sports training programs, seek clearance from a qualified health care professional. COPYRIGHT Copyright The Diesel Crew, LLC. All Rights Reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author. The authors and publisher disclaim any responsibility for any adverse effects or consequences from the misapplication or injudicious use of the information presented in this text. Inquiries should be addressed to The Diesel Crew, LLC, Webmaster, PO Box 806, Wyalusing, PA 18853, USA. For complete information on all of the Diesel Crew s products and more valuable information available to help you get incredible results in your training, visit

5 TERMS & CONDITIONS 1. I am aware that The Diesel Crew, LLC, and Jedd Johnson are not medical doctors and are not qualified to determine a participant's physical capability to engage in strenuous exercise. 2. Medical clearance from my physician may be required prior to participation in any exercise program and/or engaging in any of the exercises contained within this ebook. WAIVER AND RELEASE OF LIABILITY: (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS EBOOK IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS EBOOK, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS EBOOK AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST THE DIESEL CREW, LLC, AND JEDD JOHNSON, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY THE DIESEL CREW, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS EBOOK. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD THE DIESEL CREW, LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.

6 How to Make the Tube Ball Grip Training Device The Tube Ball Device is extremely easy to assemble and the parts are very affordable. It takes about 5 minutes to put together this tool that is also one of the most versatile pieces of equipment in this manual.

Making the Tube Ball Device Tube Ball Devices sell on the market for $20 and more. When you consider that $20 can buy several yards of tubing, this is quite an inflated price.

7 Making the Tube Ball Device Tube Ball Devices sell on the market for $20 and more. When you consider that $20 can buy several yards of tubing, this is quite an inflated price. Making a Tube Ball takes about 5 minutes and this is all you need: Baseball Drill Tubing Drill a hole through a baseball. This task is much easier if you put the ball into a vice.

8 Cut the tubing between 4 and 6 feet long. Tubing can be purchased on-line at many websites. Hanger Through Ball Tube Pinched in Hanger Poke the end of the hanger through the ball and then pin the end of the tube into the end of the hanger.

9 Pull the wire hanger and tube back through the baseball. Tie a knot in the tubing to keep it from passing back through the baseball.

You now have a great tool that can be used for strengthening the lower

10 On the other end, tie a loop knot large enough for the ball to pass through. This will be used for choking the tube down to a fixed object. You now have a great tool that can be used for strengthening the lower arms, as well as the rotator cuff and other muscles of the shoulder girdle.

11 Benefits of the Tube Ball Grip Training Device The Tube Ball Grip Training Device is a spectacular implement for training the grip and forearms. Although this device has historically been used mainly for training the shoulder, rotator cuff, and other supporting structures, it is also great for working the fingers, wrists, and forearms.

12 Forearm Health One of the best benefits of this implement is the ability to keep the muscles, tendons and other soft tissues stimulated and healthy. The tube ball can be used for training the fingers in crushing and supporting functions, the thumbs for pinching and finger assistance functions, the wrists for flexion, extension, and deviations, and also for rotation of the forearm. Thus, we can use the tool to target a multitude of points in the forearm that can be overworked or injured during the season. We can also perform our prehabilitation strategies to reinforce the tissues and to keep these conditions from coming on in the first place. Options Because the tube connected to the ball is light, it can be tightened or loosened as needed, depending on the exercises being performed, the joint angles being worked and the muscles being emphasized. The tube can also be connected at various heights to change the stimulus produced by the device. It can be connected to a fence high, low or midrange and be disconnected and changed within seconds. This ability to modify the way the tube is connected lends itself to rapid transitions between movements, enabling you to go through countless exercises before during or after a practice or game.

13 Finger Pressure Finger pressure is used to produce movement on many different pitches. By modifying how you hold the ball while you use it, you can put more load on whichever finger or finger pairing you d like. This can lead to the ability to modify the pressure you place on the ball as you pitch, enabling you to further develop your pitches in a bullpen session or game outing. Range of Motion With the Tube Ball Device, you are able to perform movements through a full range of motion with ease because you can always adjust the tension from the tube. If you start a movement and realize the tube is too tight, just lighten it up by bringing the ball closer to the anchor point, or vice versa. Training the full range of motion is great for effective training. This ensures the muscle is worked to the highest level and maintains mobility and stability in the joints of the lower arm, wrist and hands. Control Many ways that train the forearms involve leverage movements and devices: hammers, plate curls, leverage blocks, leverage balls, etc. Leverage devices are sometimes hard to control when you reach the end of the range of motion. If you set the bar too high and the moment arm of the leverage device is too much for you to handle, this could lead to a strain or at the very least discomfort.

14 It is much easier to avoid this with the Tube Ball because you can easily test the tension with one or two repetitions before you commit to the full set. Find the proper tension and then go for the full range of motion for the duration of the set.

15 Tube Ball Device Grip Alternatives Following are various grips that can be used with the Tube Ball to train the lower arms, wrists, and hands.

16 Grip Variety As mentioned before, the Tube Ball Device is very versatile. An important note to keep in mind is that the grip on the device can be modified in order to target specific results from the exercise. For instance, if your objective is to strengthen the fingers for a particular grip on the baseball, then use that grip. For instance, each of the following pitches used in baseball can be applied to the ball: Fastball Grip, Curveball Grip, Palm Ball Grip, Fosch Grip, Circle Change Grip, Split Finger Grip, Forkball Grip, Screwball Grip, Sinker Grip, and others that I may have forgotten. Fastball Fastball Grip used with wrist flexion exercise

17 Curve Ball Curve Ball grip used with ulnar deviation exercise Circle Change Circle Change grip during pronation exercise

18 Split Finger Grip Split Finger Grip in rowing exercise Screwball Grip Screwball grip during radial deviation exercise

19 Anchoring the Tube Ball Device Attaching the Tube Ball Device to a squat cage, fence, or other similar solid structure is quick and easy

Anchoring the Tube Ball Device Begin by passing the loop

Pull the ball all the way through the loop and choke the

The Tube Ball I am using is slightly different from the one

20 Anchoring the Tube Ball Device Begin by passing the loop through a hole or around a solid structure. Pull the ball all the way through the loop and choke the slack down on the structure. The Tube Ball I am using is slightly different from the one built above in that the tube is doubled through the ball. This is for increased resistance in my own grip training.

21 The Tube Ball can also be rigged to a pull-up bar. This allows you to train with the ball with the same arm path as throwing.

22 If there s no good spot to anchor the end of the tube, you can also just hold the end of the tube with the other hand or have a partner hold the end of the tube. This method is great for a very interesting training method that will be discussed later on in the manual.

23 Tube Ball Device Exercise Index Following are various exercises that can be done with the Tube Ball to train the lower arms, wrists, and hands. Keep in mind that these exercises can be done with just about any grip you choose. If you feel you will get a better impact from the exercise or if you wish to target a particular outcome from the exercise, feel free to modify the grip.

Take notice that the movement is done right in line with the angle of

24 Tube Ball Anchored Laterally The following exercises are done with the Tube Ball anchored to the side. Take notice that the movement is done right in line with the angle of resistance from the tube. Pronation Here, the Tube Ball is rotated into pronation, using a two-finger grip similar to a two-seam fastball.

25 Supination Here the Tube Ball is twisted into supination, using a last-two finger grip, resembling a circle change grip. Radial Deviation Here, the Tube Ball is maneuvered in radial deviation with a grip similar to a slider.

26 Ulnar Deviation Here the Tube Ball is moved through ulnar deviation with a grip similar to a curve ball. Flexion Above the Tube Ball is gripped with a four-seam fastball grip as it moves through wrist flexion.

27 Extension Here, the Tube Ball is gripped with a fastball grip and moves through extension. This also puts a major emphasis on adduction, squeezing the ball with the fingers.

The regular movement patterns of the wrist will be performed with the sensation of the ball being pulled sideways out of the

28 Tube Ball Pulled Laterally This group of exercises is slightly different from the last group. Instead of executing the movement in line with the force of the tube, the tube will be pulling the ball off to the side. The regular movement patterns of the wrist will be performed with the sensation of the ball being pulled sideways out of the hand. Flexion Moving the ball through flexion with the band pulling the ball laterally, the fingers must squeeze the ball more to prevent it from flying out.

29 Extension Moving the wrist into extension with the ball pulling laterally Pronation Pronating the forearm with the ball pulling away

30 Supination Supinating the forearm with the ball pulling away Radial & Ulnar Deviation Radial & Ulnar deviating the wrist with the lateral pull. This hits the fingertips much differently in the curve ball grip.

31 Tube Ball Movements Anchored Above & Behind The movements that follow involve resistance from above and behind. Flexion Four-seam fastball grip going through flexion. Extension Four-seam fastball grip going through extension.

32 Pronation Four-seam fastball grip going through pronation Supination Four-seam fastball grip going through supination

33 Radial Deviation Screwball / Sinker grip and wrist action in radial deviation Ulnar Deviation Curveball grip and wrist action in ulnar deviation

34 Tube Ball Movements Anchored Below Flexion Flexion with a four-seam fastball grip Extensions Extension with a four-seam fastball grip

35 Supination Supination with somewhat of a curveball grip Radial & Ulnar Deviation Radial & Ulnar Deviation with a curveball grip

Horizontally Anchored Rows By performing rows with the Tube

36 Horizontally Anchored Rows By performing rows with the Tube Ball, the fingers can be strengthened in their specific positions on the ball. Below, the Circle Change grip and Split Finger grip are trained. These can be great ways to keep the fingers trained in the off-season for controlling the ball and staying limber. Circle Change Split Finger / Forkball

37 Tube Ball Training Workouts Tube Ball work is meant to be done as a way to keep the lower arm in top working order, preventing the onset of cumulative trauma injuries while also stimulating the lower arm to recover more quickly after a pitching appearance. This is possible because the tension is light and full range of motion movements can be accomplished. Tube Ball work is great for warmup as well as a way to cool down after a bullpen session. With this in mind, Tube Ball training can be done just about every day. The workouts are short and there is very little tissue breakdown from eccentric movement, so they will not compound the effects of the breakdown from the normal pitching trauma.

38 Workouts with the Tube Ball take only a few minutes and can be made up as you go along. However, it is important that a variety always be used and a balance be maintained. When making up your own workouts, think about the acronym FERUPS. This stands for Flexion, Extension, Radial Deviation, Ulnar Deviation, Pronation, and Supination. Remember that however you rig the tube, think of that easy acronym so that you remember to work the forearm and wrist through all the major movement patterns in order to maintain balance. Because the Tube Ball is meant to be used for light resistance over the full range of motion of each basic wrist movement, it may be necessary to test the tension of the tube once or twice to see if it is too strong or too weak. After the testing, it can always be adjusted if the difficulty ramps up too quickly over the course of the set or if it seems too loose. Remember there are four basic ways to rig and use the Tube Ball. Following is a series of workout sheets you can print out and take with you to the gym to track your progress using all of the different tube anchorage points. Each workout sheet includes the way the Tube Ball is rigged, plus the FERUPS acronym for all of the basic movement patterns of the wrist. There is also a grid for sets and reps that you fill in to track your progress, along with the time / reason for the workout. Because Tube Ball workouts can be done anywhere and any time, designations for when and why they are done are included. This can be used to rate your level of engagement around doing the movement as well as your training status.

39 In other words, if you use the Tube Ball prior to a practice for a warm-up, you may end up performing less repetitions than during a hardcore workout because at practice you are focused on many things, but during the workout you should be more focused on just training and getting stronger. Tracking your workouts is important to see how your body is responding. There are no goals as far as sets or reps. Tube Ball work is for health of the lower arm and balance of the antagonists. The idea behind charting is to allow you to see progress, stagnation, loss of strength, etc, and to see how your body s feedback signals change over time.

40 EXAMPLE TUBE BALL WORKOUT Date: 5/27/13 Time: After Game Hand / Reps Flexion L 12 R - 12 Extension L 8 R - 6 Radial Deviation L 15 R 15 Ulnar Deviation L 17 R - 15 Pronation L 6 R 6 Supination L 5 R 5 As you can see, there is a fairly good balance in most of the antagonistic movements, except between flexion and extension. The cause could be any number of things an injury, tired from the game, imbalance caused by training, individual difference for the athlete, etc. By tracking the progress,

41 changes can be noted and initiatives can be put in place to strengthen the weaker movements. It should be noted though, that the opposite movement patterns may never be EXACTLY equal, just because of the way the muscles articulate at the joints. The important thing is tracking the performances and picking up on the variations in the patterns. This can be valuable in heading off conditions before they further develop. They can also show that maybe it just isn t a good time to train after pitching a ball game. Following are the workout trackers that you can print and use for data documentation. There are four different trackers, one for each way the tube is anchored or pulled: Anchored Laterally, Pulled Laterally, Anchored Above and Behind, Tube Ball anchored Below. I suggest changing up the way the tube is anchored in every fourth workout in order to provide variety. Doing the workout the same way all the time will result in limited progress and poor results. To help you track this, each record sheet has 4 date columns. Once you fill in all 4 date columns, you will know to switch up the way the Tube Ball is anchored. Doing the workouts 3 times a week is optimal, preferably after a game or practice, and not before, as the training will affect performance because the relatively small muscles of the wrist, forearm and hands will be fatigued. It is best to follow the outlines in order as they are written and to aim for a nice round number such as 10 for each movement and with each hand. Remember to focus on moving the tube ball through the full range of motion under control. In some cases this will be very challenging. That is why we

42 start with such a low number. If you can get 10 reps in each contrasting range of motion two workouts in a row, then it is time to increase the repetitions by 2. Another way you can modify the workouts once you complete each one for a set of 10 with both hands is to change the grip. In the first few workouts, start with a normal fastball grip. Then, once you develop the strength endurance to reach 10 repetitions with each movement, try the next workout with a different grip, such as the Circle Change Grip. Also, at the end of a workout using a fastball grip where you attain the goal reps in each direction, you can add in a up to 2 extra sets using a different grip like the Forkball Grip or Fosch Grip, but no more than two sets to prevent excessive fatigue.

43 Tube Ball Anchored Laterally Date Date Date Date Time Time Time Time Hand/Reps Hand/Reps Hand/Reps Hand/Reps Flexion Extension Radial Deviation Ulnar Deviation Pronation Supination

44 Tube Ball Pulled Laterally Date Date Date Date Time Time Time Time Hand/Reps Hand/Reps Hand/Reps Hand/Reps Flexion Extension Radial Deviation Ulnar Deviation Pronation Supination

45 Tube Ball Anchored Above & Behind Date Date Date Date Time Time Time Time Hand/Reps Hand/Reps Hand/Reps Hand/Reps Flexion Extension Radial Deviation Ulnar Deviation Pronation Supination

46 Tube Ball Anchored Below Date Date Date Date Time Time Time Time Hand/Reps Hand/Reps Hand/Reps Hand/Reps Flexion Extension Radial Deviation Ulnar Deviation Pronation Supination

47 Thanks and Questions Once again, thank you for your purchase. If there is anything I can do to help you put Tube ball Training into action, please do not hesitate to write me via at jedd.diesel@gmail.com. Thanks and all the best with your training. Jedd Johnson

Inquiries should be addressed to Bodyweight Flow

Inquiries should be addressed to Bodyweight Flow BODYWEIGHT FLOW Copyright 2010-2013 Bodyweight Flow. All Rights Reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying,