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Arm Health - Band Work
Arm-care matters because pitchers and throwers repeat high-speed motions that stress the shoulder, elbow, and the muscles that control the shoulder blade (scapula). A short band routine helps activate the rotator cuff, improve scapular control, and increase blood flow so athletes can throw with better mechanics and recover faster. The goal is quality movement—not fatigue.
Pre-Throwing Warm-Up
| Exercise | Sets × Reps / Notes | Video |
|---|---|---|
| Band Pull-Aparts | 2 × 12–15 (squeeze shoulder blades, slow return) | Watch |
| External Rotation (elbow at side) | 2 × 10–12 / arm (elbow pinned, smooth reps) | Watch |
| Internal Rotation (elbow at side) | 2 × 10–12 / arm (control the return) | Watch |
| Scap Rows (band row) | 2 × 12 (chest tall, pinch shoulder blades) | Watch |
| T Raise (band TWY – “T” position) | 1–2 × 8–10 (thumbs up, no shrug) | Watch |
| Y Raise | 1–2 × 8 (light band, reach long) | Watch |
Post-Pitching / Post-Throwing Recovery
| Exercise | Sets × Reps / Notes | Video |
|---|---|---|
| Light Band Rows | 2 × 15 (relaxed tempo to flush the arm) | Watch |
| Shoulder Extension (band behind body) | 2 × 12 (open chest, slow tempo) | Watch |
| External Rotation (very light) | 1–2 × 15 (recovery = low tension) | Watch |
| Overhead Band Stretch | 2 × 20–30 sec (breathe, don’t force range) | Watch |
| Forearm — Wrist Extension | 1 × 15 (gentle, controlled) | Watch |
| Forearm — Wrist Flexion (wrist curl) | 1 × 15 (gentle, controlled) | Watch |
Coaching notes: Use light bands. No pain. Stop if there’s sharp pain or elbow discomfort. Bands are for activation and recovery—not max effort.
To help explore how to create a safe, fun engaging and movement based practice, keep looking for updates on the Coach's Clipboard or use one of the links below.
Links:
- Hitting Stride
- How to Grip a Baseball
- Checkpoints for Beginner Pitchers
- Coaching a Rookie Level Game