Saturday Rehab/Upper/ and more throwing!

My ankle has been feeling stiff and sore in the morning. I know it's probably from being plantarflexed all night but there is no way I'll be able to sleep in a night splint. So I just stretch it out first thing in the morning and it seems to be doing ok. It feels like kind of a capsular stretch in the posterior ankle but also may be achilles compressing the os trigonum. It feels like the long duration stretches that I have been doing have been helping the DF tolerance, so I'll keep going with those. 

Rehab:

Working more standing balance with vestibular challenges to get better at maintaining balance with the rotational movements. I've also been adding planted rotation on the R which is going well. More work on the agility ladder shows good improvement in the lateral movements and bilateral support hops, but single leg hops are still pretty iffy. I'm going to be making some agility hurdles to work more LE plyometrics which should improved the confidence. 

Throwing:

Since the loaded rotational movements felt ok, I felt like at least standing weight throw would go well.

28# stands x10

Decided to risk it a bit and do a one turn. After a few times through the trig without the weight, I felt confident it would be ok.

28# one turns x4

Only one felt rough and it was due to a lot of plantarflexion at the finish. Felt good for the next 3 but a little fatigued and decided to call it before I got sore. I stepped one out to a little over 70' so I was very happy with that. 

Training:

In keeping with the "Circuit" type workouts I've been liking, I did the following in circuit style

Med ball overhead throws

18x10x5

Standing / backwards sled drags

90# prowler x7

Ab wheel

x10x7

Floor Press

225x10x7

KB Snatch

70 or 106 x a few

Everything felt good today and I was very excited about the weight throws.