Resistance Band Training for Baseball and Softball

Baseball and softball players perform very repetitive movements, especially during throwing actions. While the lower body movement patterns are similar to those of many sports, there are some applications of specific movements tat can be adapted for these two sports.

Injuries from overuse of the shoulder and elbow are particularly prevalent in baseball and softball players, and an emphasis on the development of the muscles in the upper back and shoulder area (rotator cuff and scapular muscles) is extremely important to maintain proper muscle balance and prevent injury.

In this article, we present a dozen resistance band based exercises for the shoulders and elbows. These are a key part of an injury prevention program for baseball and softball layers. In light of the important role of the upper body muscles in deceleration of the arm during throwing, care should be taken, as with all elastic resistance training, to perform exercises that emphasize north the shortening and lengthening phases of the throwing motion.

One specific movement for softball players only would be the underhand throwing simulation for pitchers (the first exercise below). This exercises provides an overload to the muscles that accelerate the arm forward during the windmill-type pitching motion. However, this exercise should be coupled with the rotator cuff base exercises to ensure that a complete training approach is undertaken to protect and optimize function in the throwing arm.

Resistance Band Exercises

Underhand Windmill Simulation

With a ball in hand, grasp one end of the band and secure the other end at waist level to a secure object. assume a throwing stance with your arm reaching back just below shoulder level. Take a step, using the normal pitching mechanics, and bring the arm forward until it is slightly out in front of the body (just pass the normal release point). Slowly return to the starting position.

Throwing Simulation with Ball

Secure one end of the band to a stationary object at shoulder level and wrap the other end of the band around your throwing hand. Face away from the attachment point and, with a ball in hand, perform a throwing motion, including follow-through, using the resistance from the band to gently overload the muscles used in throwing. Slowly return to the starting position.

Batting Simulation

Secure one end of the band to a stationary object at chest height and wrap the other end around your hand as you grasp the bat. Assume your batting stance and simulate a swing to a point just beyond normal contact with the ball.

Lateral Step lunge with Glove

Secure the end of the band to a stationary object about waist height and wrap the middle of the band around your waist. Take a large, controlled step away from the attachment bend and reach to simulate fielding a ball. Slowly return to the starting positon.

Shoulder External Rotation at 90 Degrees

Securely attach one end of the band to a sturdy object and stand facing it, with your non-working arm nearest the attachment point. Grasp the end of the band with your palm down. Lift your arm in front of you until your shoulder is at a 90-degree angle, keeping your elbow at shoulder height. Pull the band away from the attachment point, and return slowly.

Variation
Use a staggered step with one foot in front of the other.

Training Tips
Keep your elbow at shoulder height. Keep your wrist and your back straight.

Shoulder External Rotation at 0 Degrees

Securely attach one end of the band to a sturdy object and stand beside it, with your non-working arm nearest the object. Grasp the end of the band with your elbow by your side, bent 90 degrees, and your forearm parallel to the floor. Pull the band away from the attachment and return slowly.

Variation
Lift your arm so that your shoulder is at a 90-degree angle and keep your elbow at shoulder height. Pull the band away from the attachment, keeping your shoulder and elbow bent 90 degrees.

Training Tips
Keep your wrist straight. Keep your elbows bent at 90 degrees; don’t extend your elbow or wrist to complete the motion. Keep your trunk stationary; don’t rotate your trunk to complete the motion.

Wrist Flexion

Sit with your knees flexed and secure the ends of the band under one foot. Use the nonworking hand to stabilize your forearm on your thigh. Grasp the middle of the band with the palm up. Bend your wrist upward and slowly return. After several repetitions, switch to the other arm.

Variation
Sit on an exercise ball for more of a challenge.

Training Tips
Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise.

Wrist Extension

Sit with your knees flexed and secure the ends of the band under one foot. Use the nonworking hand to stabilize your forearm on your thigh. Grasp the middle of the band with the palm up. Bend your wrist upward and slowly return. After several repetitions, switch to the other arm.

Variation
Sit on an exercise ball for more of a challenge.

Training Tips
Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise.

Forearm Pronation

Sit on a bench with your knees flexed and stabilize the middle of the band under your foot; place your forearm on your knee. Grasp the middle of the band with the pam up and the band next to the thumb. rotate your forearm and turn your palm downward. Slowly return.

Variation
Sit on an exercise ball for more of a challenge.

Training Tips
Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise.

Forearm Supination

While seated, stabilize both ends of the band under your foot, and place your forearm on your knee. Grasp the middle of the band with your pam down. Rotate your forearm and turn your palm upward. Slowly return.

Variation
Hold the ends of the band between your hands, about shoulder width apart with your palms facing each other. Rotate both your forearms at the same time and turn your palms facing each other. Rotate both your forearms at the same time and turn your palms upward. Sit on an exercise ball for more of a challenge.

Training Tips
Keep your elbow in one position during the exercise; don’t use your elbow to complete the exercise.

Seated Row

Sit on a bench and secure the middle of the band to a stationary object in front of you. Grasp the ends of the band with your elbows extended in front and pull the bands toward your lower ribs, bending your elbows. Slowly return.

Variation
Vary the height that you pull the bands to, such as hip height. Sit on an exercise ball for increased challenge.

Training Tips
Avoid arching your back; keep it straight. Keep the abdominals tight. Keep your wrists straight.

Squat

Stand on the middle of a long band with both feet. Bring the ends of the band around the outside of the feet. Grasp the ends of the band, keeping them at your hips. Lower your body into a squat, keeping your back straight. Slowly return.

Variation
Perform the squat while holding the ends of the bands at shoulder height.

Training Tips
Avoid arching your back; keep it straight; Keep your abdominals tight.

Lunge

Stand with one foot on the middle of the band or tubing. Place the other leg behind it, with the knees bent. Grasp the ends of the band at chest height with both elbows bent. Keeping your trunk upright, bend your front knee and lower your body by flexing your hips and knees. Return to the upright position against the resistance of the band.

Variation
Perform the lunge exercise with the band held at shoulder height.

Training Tips
Avoid arching your back; keep it straight. Keep your abdominals tight. Keep your trunk upright at all times.

Bilateral Extension with Retraction

Securely attach the middle of the band to a sturdy object in front of you. Grasp the ends of the band at hip height with your elbows straight and pals forward. Extend  your arm backward and pinch your shoulder blades together against the band.

Variation
Perform the exercise by alternating right and left arms, extending one at a time.

Training Tips
Keep your back and neck straight; don’t lean back to complete the exercise. Keep your elbows straight and palms forward throughout the exercise.

Shoulder External Rotation with Retraction

Use a looped band or create a loop by tying the ends of a band together. Begin with the loop around the outside of both hands, your elbows by your sides, and your forearms parallel to the ground. Slowly move the forearms outward and squeeze your shoulder blades together. Slowly return.

Training Tips
Keep your elbows by your sides and your forearms parallel to the ground. Keep your wrists and your back straight.

The Workout

Perform your auxiliary softball and baseball training sessions twice per week with a couple of days between each session. Perform three sets of 12 reps on each exercise.

Squat

Stand on the middle of a long band with both feet. Bring the ends of the band around the outside of the feet. Grasp the ends of the band, keeping them at your hips. Lower your body into a squat, keeping your back straight. Slowly return.

Variation
Perform the squat while holding the ends of the bands at shoulder height.

Training Tips
Avoid arching your back; keep it straight; Keep your abdominals tight.