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INTRODUCTION: Thrower’s Ten program is a thrower-specific workout program that increases upper-extremity strength, power, and endurance, especially in overhead athletes. The study compares the thrower's ten-exercise program to the regular warm-up program in recreational cricket bowlers' posterior capsule tightness, internal rotator strength, upper extremity stability, and explosive power. METHODS: Based on inclusion and exclusion criteria, 82 recreational cricket bowlers were divided into experimental (n=41) and control (n=41) groups. The experimental group received Thrower's ten warm-up programs three times a week for six weeks, along with the standard warm-up. Control maintained its warm-up routine. Before and after six weeks, participants were tested for shoulder internal rotator strength, posterior capsule tightness, stability, and explosive power. SPSS software was used to calculate outcome measures mean, standard deviation, independent t-test, and paired t-test. RESULTS: After six weeks, all outcome measures exhibited a significant difference (p0.05) within the control group. A significant difference (p0.05) was noted between groups for posterior capsule tightness and upper extremity explosive power. CONCLUSION: Compared to the usual warm-up program used by recreational cricket bowlers, the thrower’s customized warm-up routine is more successful in improving internal rotator strength and upper extremity stability. Both warm-up programs enhance posterior capsule tightness and upper extremity explosive power. |
