★ Recovery Program

Ulnar Nerve Recovery Program

8 Weeks | March – May 2026 | Return to Play

8 Weeks Duration
6 Days / Week
20-60 Min / Session
Nerve Recovery Primary Goal
Program Context

7th grade catcher ending junior high season (March 2026) with ulnar nerve issues — pinky and ring finger on throwing arm go numb/hurt (likely cubital tunnel syndrome). Taking 1-2 months off throwing. Travel ball starts May 2026.

  • Recover nerve function
  • Build bat speed with modified grip
  • Protect knees
  • Develop explosiveness
  • Return to throwing readiness by end of program
Critical Rules
  • NO throwing until cleared (minimum 6 weeks pain-free)
  • NO heavy gripping with throwing hand
  • NO check swings during batting
  • STOP any exercise causing numbness, tingling, or burning
  • Sleep with elbow straight — towel wrap around elbow at night to prevent full flexion
Red Flags — See a Doctor If:
  • Symptoms don’t improve after 2-3 weeks of rest + glides
  • Symptoms get WORSE
  • Hand weakness (dropping objects, can’t make a fist)
  • Visible muscle wasting in hand
  • Pain wakes her up at night
  • Numbness spreads beyond pinky/ring finger

Daily Non-Negotiable: Ulnar Nerve Care

5-8 minutes, 2x per day (morning + evening)

ExerciseRepsNotes
Ulnar Nerve Glide5-10, hold 15-30sArm extended palm up → bend wrist toward body → bend elbow slightly → tilt head away
Elbow Flexion/Extension Glide5-10, hold 5s each endStraight arm → slowly bend to shoulder → return
Wrist Flexion Glide5-10, hold 5sArm extended, slowly bend wrist down/up
Finger Spreads10, hold 3sSpread wide, relax
Wrist Circles10 each directionGentle, pain-free

Progressive Timeline

WeeksActivityGuidelines
1-2Glides onlyNo gripping exercises
3-4Add gentle stretchesLight stress ball IF pain-free
5-6Light forearm strengthening1-2 lb wrist curls, rice bucket — ONLY if zero numbness for 2+ weeks
7-8Continue strengtheningEvaluate return-to-throw readiness

Phase 1: Recovery + Foundation (Weeks 1-4)

Weekly Schedule

DayFocusDuration
MondayLower Body Strength + Knee Care45-55 min
TuesdayCore + Rotation35-45 min
WednesdayActive Recovery / Mobility20-30 min
ThursdayLower Body Power + Plyometrics40-50 min
FridayHitting (Modified Grip) + Core40-50 min
SaturdayCatcher Mobility + Knee Protocol25-35 min
SundayRESTComplete rest

Phase 1 — Weekly Training

💪 Monday — Lower Body Strength + Knee Care

Main Workout

ExerciseSets x RepsNotes
Goblet Squat3x10-12Full depth, controlled
Romanian Deadlift3x10Hinge pattern, hamstring focus
Hip Thrust3x122 sec squeeze at top
Nordic Curl Negative3x5Control the descent (5 sec down)
Single-Leg RDL2x8 eachBalance + posterior chain
Calf Raise3x15Full range of motion

Knee Care Add-On

ExerciseSets x Reps
Terminal Knee Extension (band)3x15
VMO Step-Down2x10
Hip Bridge w/ Band2x12
💪 Tuesday — Core + Rotation

Main Workout

ExerciseSets x RepsNotes
Pallof Press3x10 eachAnti-rotation
Dead Bug3x10Back stays flat
Cable Wood Chop3x10 eachHigh to low
Side Plank3x20-30sEach side
Med Ball Rotational Throw (light)3x8 eachEXPLOSIVE — hips lead
Plank3x30-45sSqueeze glutes
Ab Wheel2x8-10From knees, controlled
🚶 Wednesday — Active Recovery / Mobility
ActivityDuration
Light walk or bike10-15 min
Foam rolling (quads, glutes, hamstrings, calves)5-8 min
Full hip/ankle/catcher mobility routine10-15 min
Nerve glides (full daily protocol)5-8 min
⚡ Thursday — Lower Body Power + Plyometrics

Main Workout

ExerciseSets x RepsNotes
Box Jump (12-16″)3x5Step down, reset between reps
Broad Jump3x5Stick landing
Goblet Squat3x8Moderate weight, quality reps
Lateral Bound3x5 eachStick each landing
Bulgarian Split Squat3x8 eachRear foot elevated
Single-Leg Hop (stick landing)3x5 eachControl the landing
Catcher Pop-Up Drill3x5Explosive out of squat

Knee Care Add-On

ExerciseSets x Reps
Terminal Knee Extension (band)3x15
VMO Step-Down2x10
Hip Bridge w/ Band2x12
Hitting Program Expanded

Friday hitting is now part of a full 3-day/week Power Hitting Development System (Tue/Thu/Fri). See the complete hitting routines for scripted sessions including machine BP, bat speed protocol, and game situations.

⚾ Friday — Hitting (Modified Grip) + Core
Modified Grip Rules
  • One-finger-off grip (pinky off bat) or extra padding on handle
  • NO check swings — commit fully or take the pitch
  • Stop immediately if numbness/tingling occurs

Hitting Work

DrillSets x RepsNotes
Dry Swings2x10No ball, focus on mechanics
Tee — Middle3x10Drive through center
Tee — Inside2x8Pull-side focus
Tee — Outside2x8Opposite field
Soft Toss2x10Timing + contact
Overload Swings (heavy bat)2x5Strength through the zone
Underload Swings (light bat)2x8Bat speed

Core Finisher

ExerciseSets x Reps
Pallof Press2x10
Dead Bug2x10
Plank2x30s
Med Ball Slam2x8
🚶 Saturday — Catcher Mobility + Knee Protocol

Full Catcher Mobility

ExerciseDuration
Ankle wall stretch30 sec each
Hip flexor stretch60 sec each
Deep squat hold60 sec
90/90 hip stretch30 sec each
Pigeon stretch60 sec each
Frog stretch60 sec

Full Knee Protection Protocol

ExerciseSets x Reps
Terminal Knee Extension (band)3x15
VMO Step-Down2x10
Hip Bridge w/ Band2x12
Single-Leg Balance30 sec each
Calf Raise2x15
Wall Sit2x30 sec

Finish with full nerve glides protocol.

😴 Sunday — Complete Rest

Priorities:

  1. Sleep 8-10 hours
  2. Hydrate well
  3. Eat quality nutrition
  4. Nerve glides (morning + evening)
  5. Light walking okay

Phase 2: Build + Prepare (Weeks 5-8)

Advancement Gate — All Must Be Met
  • Zero numbness/tingling for 2+ consecutive weeks
  • Normal grip strength during daily activities
  • Pain-free stress ball squeezes

If not met: Repeat Phase 1 weeks 3-4 until criteria are satisfied.

Weekly Schedule

DayFocusDuration
MondayLower Body Strength (increased load)50-60 min
TuesdayCore + Power + Forearm Intro40-50 min
WednesdayActive Recovery / Mobility20-30 min
ThursdayPlyometrics + Explosiveness45-55 min
FridayHitting (Bat Speed Focus) + Core45-55 min
SaturdayCatcher Prep + Full Knee Protocol30-40 min
SundayRESTComplete rest

Key Progressions from Phase 1

💪 Monday — Lower Body Strength (Increased Load)
ExerciseSets x RepsNotes
Back Squat4x6-8Progress from goblet squat
Trap Bar Deadlift3x8New addition
Hip Thrust (increase weight)3x122 sec squeeze at top
Nordic Curl (progress from negative)3x5Attempt partial concentric
Reverse Lunge3x8 eachNew addition
Calf Raise3x15Add weight

Knee Care Add-On

ExerciseSets x Reps
Terminal Knee Extension (band)3x15
VMO Step-Down2x10
Hip Bridge w/ Band2x12
💪 Tuesday — Core + Power + Forearm Intro

Core + Power

ExerciseSets x RepsNotes
Pallof Press3x10 eachAnti-rotation
Dead Bug3x10Back stays flat
Med Ball Rotational Throw4x8 eachIncreased from 3x8
Med Ball Scoop Toss3x8New addition — hip drive
Side Plank3x30sEach side
Ab Wheel3x10Increased from 2x8-10

Forearm Strengthening (IF Pain-Free)

Only Begin If:

Zero numbness for 2+ weeks AND pain-free stress ball squeezes. Skip entirely if any doubt.

ExerciseSets x Reps
Wrist Curls (1-2 lb)2x12
Rice Bucket2x30 sec
Stress Ball Squeezes2x15
🚶 Wednesday — Active Recovery / Mobility

Same as Phase 1 — light walk/bike, foam rolling, full mobility routine, nerve glides.

⚡ Thursday — Plyometrics + Explosiveness
ExerciseSets x RepsNotes
Box Jump (18-20″)3x5Increased height
Depth Jump3x4New — step off box, land + jump
Broad Jump3x5Stick landing
Lateral Bound (increased distance)3x5 eachStick each landing
Squat Jump3x8New addition
Single-Leg Box Jump3x4New — each leg
Lateral Shuffle to Sprint3x4New — game speed
Catcher Pop-Up Drill (timed)3x5Track pop-up time

Knee Care Add-On

ExerciseSets x Reps
Terminal Knee Extension (band)3x15
VMO Step-Down2x10
Hip Bridge w/ Band2x12
Full Hitting Routines Available

Phase 2 hitting is detailed in the 3-Day Hitting Routines — including increased machine BP speeds, count-based at-bats, and full bat speed protocol.

⚾ Friday — Hitting (Bat Speed Focus) + Core

Full Overload/Underload Protocol

DrillSets x RepsNotes
Overload Swings (heavy bat)3x5Strength through zone
Underload Swings (light bat)3x8Max bat speed
Regular Bat Swings3x10Transfer feel
Tee — Inside2x10Pull-side focus
Tee — Outside2x10Opposite field
Fence Drill2x10Stay inside the ball

Core Finisher

ExerciseSets x Reps
Pallof Press2x10
Dead Bug2x10
Plank2x30s
Med Ball Slam2x8
🚶 Saturday — Catcher Prep + Full Knee Protocol

Catcher Mobility (same as Phase 1) + Additions

ExerciseDuration / Reps
Full catcher mobility routine10-15 min
Weighted Goblet Squat Hold3x30 sec
Pop-Up to Throw Position (no ball)3x5
Lateral Shuffle in Squat3x10 steps each
Single-Leg Landing from Box3x4 each

Full Knee Protocol + Nerve Glides

Same knee protocol as Phase 1 Saturday, plus full nerve glide routine.

😴 Sunday — Complete Rest

Same as Phase 1. Sleep, hydrate, eat well, nerve glides morning + evening.

Return-to-Throw Protocol

Clearance Checklist

All Must Be YES Before Throwing
  • Zero numbness/tingling for 2+ consecutive weeks
  • Full, pain-free grip strength
  • Full elbow range of motion without discomfort
  • Pain-free forearm strengthening for 2+ weeks
  • Push-ups and rows without nerve symptoms
  • Cleared by parent/coach (doctor if symptoms persisted past 4 weeks)

Throwing Progression (Once Cleared)

WeekActivityVolume
1Light catch at 30-40 feet15-20 throws
2Catch at 40-60 feet20-30 throws
3Long toss to 60-90 feet25-35 throws
4Position-specific throwing10-15 throw-downs
If Numbness Returns

Stop immediately. Go back 2 weeks in the progression. See a sports medicine doctor.

Weekly Check-In Questions

Ask yourself each Sunday:

  1. Any numbness, tingling, or pain this week? Where and when?
  2. How is grip strength feeling (1-10)?
  3. Did I do nerve glides 2x/day every day?
  4. Did I sleep with the towel wrap every night?
  5. Any exercises that triggered symptoms?
  6. Am I sleeping 8+ hours?
  7. Am I ready to progress, or should I repeat this week?