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Soon he will begin single-hand plyometrics, gearing that stage of the rehab process to his pitching motion.

To strengthen these areas, try weight lifting, yoga, calisthenics or plyometrics at least two days per week.

“Those types of plyometrics and resisted drills is what he really responds to,” Bommarito said.

He trained for months for this quest, on the trails near his home in Boulder, Colo., and on the track doing workouts that included strength training between intervals — plyometrics, box jumps, more push-ups and situps than he cares to think about — all in preparation for the rugged challenges of the Appalachian Trail — scaling boulders, hopping over downed trees and tree roots.

He’d been hitting in the cages daily and also increasing his workloads in the gym to more strenuous forms of plyometrics and lifting.