Baseball is referred to as an "overhead" sport. The arm is elevated above shoulder height with the pitching motion. Pitching a baseball is a complex movement activity requiring endless training to develop speed and accuracy. Increasing muscular strength and endurance will not improve pitching speed or accuracy. Exercise and training will condition muscles to withstand the repetitive stresses placed on them with the throwing motion. Workouts using a resistance band offer a low-cost and convenient training method. Exercises targeting the shoulders, arms and forearms will help reduce injuries.
External Shoulder Rotation
This exercise targets the rear shoulder and upper back muscles and can be performed using a resistance band. Stand with your feet shoulder-width apart and your arms bent with your elbows at your sides. Place your hands, palms up, in front of your waist. Hold a short amount of the band with your hands. Begin the exercise by pulling the band, rotating your hands out to your sides without moving your elbows. Contract the muscles in your rear shoulders and upper back. Continue the movement by moving your hands back to the starting position. Work up to three sets of 10 repetitions.
Front Raises
This exercise targets the front shoulder muscles and can be performed using resistance bands. Stand with your feet shoulder-width apart and your arms extended at your sides with your palms facing back. Anchor one end of a resistance band behind you close to the floor. Hold the other end directly in front of you with your hand. Begin the exercise by lifting and extending your arm holding the band up to shoulder height. Continue the exercise by lowering your arm back down to the starting position. Complete up to three sets of 10 repetitions. Repeat the exercise using your other arm.
Palm-up Wrist Flexion
This exercise strengthens the muscles in your forearms and can be performed using a resistance band. Sit in a chair with knees bent and your feet flat on the floor. Place a pillow on your lap. Bend your arms, placing your forearms on the pillow with your palms facing up. Place the resistance band under your feet and hold the ends with your hands. Wrap the resistance band around your wrists to shorten the band to keep it taut. Begin the exercise by bending your wrists, lifting your palms up and keeping your forearms on the pillow. The band should be taut enough that there is resistance when lifting your wrists up. Continue the exercise by lowering your wrists, bringing your hands back to the starting position. Complete up to three sets of 10 repetitions.
Posted in: Baseball