Pre- Throwing Band activation

Pre-Throwing Band Activation (10–15 Minutes)

Goal: Activate the shoulder, scap, and upper body to prepare for throwing. Focus on control, blood flow, and clean movement—not fatigue.

Structure

  • Light resistance, high control (jr. J bands)

  • Focus on activation + blood flow

  • Smooth tempo, no fatigue training

1. Band Pull-Aparts

Description:
Activates the upper back and scapular stabilizers, helping improve posture and control of the shoulder blades to reduce stress on the arm during throwing.

  1. Arms straight at chest height

  2. Pull band apart until shoulder blades squeeze together

  3. Keep shoulders down, avoid shrugging

  4. Return slowly


2. Reverse Fly (Band T)

Description:
Strengthens the posterior shoulder and upper back, key for deceleration and arm control after ball release.

  1. Arms extended slightly in front

  2. Pull band apart into a “T”

  3. Squeeze shoulder blades together

  4. Return under control

3. Internal Rotations (Elbow at Side)

Description:
Strengthens the internal rotators of the shoulder to create balanced rotator cuff function, improving arm control and reducing stress during acceleration of the throw.

Program:

  1. Elbow pinned to side at 90°

  2. Start with forearm out, pull band inward across body

  3. Keep shoulder stable, no trunk rotation

  4. Control back to start

4. External Rotations (Elbow at Side)

Description:
Targets the rotator cuff to improve shoulder stability and protect the elbow and shoulder during high-velocity throwing.

  1. Elbow pinned to side at 90°

  2. Rotate hand outward against band resistance

  3. Keep shoulder stable, no body movement

  4. Control back inward

5. Reverse Band Throw — (Arm stretched out front)

Description:
Trains deceleration and posterior shoulder control by reversing the throwing motion, helping the arm absorb force safely and improve stability after ball release.

  • Band anchored in front

  • Start with arm extended (follow-through position)

  • As bicep get behind ear, thumb starts to rotate into pronation

  • Return forward under control

6. Band Mimic Throw — (Front foot off ground, hands off back hip)

Description:
Replicates the full throwing motion with controlled resistance to activate the entire arm path, reinforce sequencing, and prepare the body for higher-intent throws.

  • Band anchored behind at shoulder height

  • Start in throwing position

  • Move through a smooth, controlled throw

  • Emphasize proper arm path and timing

  • Decelerate under control and reset

Coaching Notes

  • Keep everything light and controlled

  • No exercise should create fatigue or pain

  • Focus on feel + quality movement

  • Use immediately before throwing sessions