Ballistic Six training is given to enhance the efficacy of the throwing exercise and to strengthen the muscles of the rotator cuff with overhead throwing activity to prevent injury to the shoulder.  This training protocol involves six upper extremity plyometric exercises developed with quick, powerful movements needed to enable the shortening process of the stretches. This consists of three stages of eccentric phase, amortization and concentrated phase The nervous system therefore trained to react faster. Thus, plyometric training seems to be an appropriate intervention to improve the ability of the neuromuscular to increase power, stamina and reaction time. The Ballistic Six program utilizes plyometric exercises designed to improve upper body power and explosiveness through a stretch-shortening cycle.

The Thrower’s Ten (T10) exercise program which comprises 19 exercises is one of these programs. This program covers patterns of movement including throwing-specific motions, high-level neuromuscular control, dynamic stabilization, force, endurance and coordination. Contains exercises that work the shoulder complex and upper extremity muscles in the most active way .Individuals tend to engage in conventional resistance training programs, to increase their muscle strength. Thrower’s Ten focus on strengthening specific muscles. The Thrower’s Ten program incorporates various scapular stabilization exercises and proprioceptive neuromuscular facilitation (PNF) patterns specific to the throwing motion.