How to do the drill
- 1
Anchor the band to a fence or door at chest height.
- 2
Do forward and reverse flies with your arms at shoulder height.
- 3
Keep your elbow at your side and rotate your hand out, then in.
- 4
Do rows, squeezing your shoulder blades together, then bicep curls and triceps extensions.
- 5
Finish with slow band throws, forward and back.
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
Do 10–15 slow reps of each with a light band. Stop if anything hurts.
Why this drill
Pitching coaches say to do band work before every throwing session, every time.
Next conditioning drillDynamic Throwing Warm-Up →
