How to do the drill
- 1
Anchor a light band to a fence or door at elbow height.
- 2
Keep your elbow at your side and turn your hand out, then in.
- 3
Raise your elbow to shoulder height and rotate your hand up and back.
- 4
Do chest flies and reverse flies at shoulder height. Then anchor the band low for lateral, front and diagonal raises.
- 5
Finish with slow band throws from your throwing stance. Do every exercise with both arms.
Coaching cues
- Slow and controlled.
- Shoulder blades back and down.
- Light band, no pain.
What good looks like
Smooth reps with no shrugging or jerking, done in 6–8 minutes before every throwing session.
Safety
Kids 12 and under: 10–15 slow reps of each with a light band. Older players can build toward 20. Stop if anything hurts.
Why this drill
Coaches recommend band work before every throwing day. It warms up the shoulder and strengthens the small muscles that slow the arm down after release.
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