J-BANDS: Throwing Performance System

ARM CARE & INJURY PREVENTION

Even the most talented arm is vulnerable to serious injury if not properly cared for with functional rotator cuff and scapular stabilization exercises.

Even when all the elements of a good shoulder maintenance program are in place, injuries are still possible. That’s just the nature of the game. That said, by neglecting the importance of a rotator cuff strengthening program, you are pushing the odds in the favor of injuring yourself at some point.

One of the foundational components of any baseball or softball program is arm care. Yet, this is often one of the most neglected areas of training! Many collegiate baseball and softball players, let alone high school and youth players, have never performed an appropriate arm care program.

Here’s a simple fact… If you are a baseball or softball player, you MUST be performing an arm care program.

THROWING PERFORMANCE SYSTEM

Our THROWING PERFORMANCE SYSTEM was designed based off scientifically proven techniques routinely used by top college and professional level programs.

This system was designed to help baseball and softball players prepare for all of the throwing they do throughout the course of the season. This program was designed to be used as part of your daily throwing routine to improve performance and decrease risk of injury over the course of the season.

J-BANDS allow you to perform 7 basic exercises as a PRE throwing mobility and warm up routine (8-10 minutes) to maximize throwing performance and decrease risk of injury. 


Big Circles Backward

1 sets x 10 reps each direction

Set up the band anywhere from waist to chest level, whatever feels the most comfortable. Facing forward make slow, and controlled shoulder articulations backward.


Standing Y’s

1 sets x 10 reps

Set up the band around waist level. While standing, pull the bands back into a Y position with an externally rotated shoulder position (thumbs toward you). Focus on keeping your chin tucked and engaging your core.


Standing T’s

1 sets x 10 reps

While standing, pull the bands back into a T position. Focus on keeping your chin tucked and engaging your core.


Supinated A’s

1 sets x 10 reps

While standing, pull the bands back towards your hips with palms facing forward. Focus on keeping your chin tucked and engaging your core.


90/90 External Rotation

1 sets x 10 reps

While standing, pull the bands back towards your ears with an externally rotated shoulder position (thumbs toward you). Focus on keeping your chin tucked and engaging your core.


Dynamic Circles Backward

1 sets x 30 seconds

Facing forward make small, quick shoulder articulations backward. Turn around so that the bands and behind you make small, quick shoulder articulations forward.


Serratus Press

1 sets x 10 reps

Facing forward with the bands behind you, perform a pressing motion focusing on full scapular range of motion.


Please share this page with all your friends, teammates, coaches, parents, and anyone else that wants to help baseball and softball players enhance their performance while reducing their chance for injury!

Start performing this today and you will be well ahead of the curve!


ABOUT THE AUTHOR

Dr. Dale Bartek PT, DPT, FRCms

Dale is a physical therapist in Las Vegas, Nevada where he has helped treat some of the world’s top athletes including MLB All-Stars, Olympic Gold Medalists, and top NCAA athletes from around the country.

Dale is committed to continued learning and helping people achieve their physical therapy, fitness, performance and personal goals. He has a strong passion for baseball and weight training with a vision of combining high performance strength training principles, elite sports performance physical therapy, and pain free training approaches to revolutionize the way athletes look, feel, function and perform.

Dale BartekBaseball