Table 6.

General and soreness rules.⁴

General rules	1. Break a sweat.
	2. Shoulder stretches
	3. Hitting program.
	4. Rotator cuff strengthening.
	5. Shoulder stretches.
	6. Ice for 20 minutes.
Soreness rules	1. If sore more than 1 hour after hitting or the next day, take 1 day off and repeat the most recent hitting program workout.
	2. If sore during warm-up but soreness is gone within the first 15 hits, repeat the previous workout. If shoulder becomes sore during this workout, stop and take 2 days off. On return to hitting, drop down 1 step.
	3. If sore during warm-up and soreness continues during the first 15 hits, stop hitting and take 2 days off. On return to hitting, drop down 1 step.
	4. If no soreness, advance 1 step every hitting day.