This Video is part of the Performance Plus J Band Warm-Up Series. The Shoulder External Rotation with J Band is a good exercise to strengthen and control shoulder rotation and stability. It is a really important exercise for the throwing action especially the deceleration phase. Commence in an athletic position side on to the bands with the exercising arm away from the bands. Elevate your shoulder to 90 degrees with your elbow also bent to 90 degrees. Rotate the arm slowly out wards, keeping the shoulder snugged back and the elbow and shoulder at 90 degrees. Slowly return to the starting position. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.
J Band Reverse Fly Exercises
This Video is part of the Performance Plus J Band Warm-Up Series. The Reverse Fly with J Band is a good exercise to strengthen and control shoulder movement. It is a really important exercise for the throwing action and helps to stabilise the shoulder blade. Commence in an athletic position face on to the bands. Commence with the shoulder elevated at 90 degrees with hands together in front of the chest. Separate the hands and take them straight back and out, level with the torso. Then elevate the hands to meet above the head. Ensure you keep the shoulder blades snug during the action. Slowly return to the side before returning to the starting position. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.
J Band No Money Exercise
This Video is part of the Performance Plus J Band Cool Down Series. The No Money Drill with J Band is a good exercise to assist the recovery of the elbow flexors and wrist supinators. Commence in an athletic position with the bands held between the hands. Keeping the elbows bent and locked to the sides, slowly take apart the hands whilst at the same time rotating the palms up. Slowly return to the starting position. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.
J Band Pull Aparts
This Video is part of the Performance Plus J Band Cool Down Series. The Pull Apart with J Band is a good exercise to assist the recovery of the Shoulders and Scapula. Commence in an athletic position with the bands held diagonally across the body between the hands. Keeping the arms straight, slowly take apart the hands diagonally across the body. Slowly return to the starting position. Do across each diagonal. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 2 sets of 10 each way.
Reverse Pull Aparts
This Video is part of the Performance Plus J Band Cool Down Series. The Reverse Pull Apart with J Band is a good exercise to assist the recovery of the Shoulders and Scapula. Commence in an athletic position with the bands held above and across the shoulders with the band held between the hands. Keeping the arms straight, slowly take apart the hands and down across the upper back driving the shoulder blades down and in. Slowly return to the starting position. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 2 sets of 10.
Lateral Rotation Plyoball Exercise
This Video is part of the Performance Plus Rotation Series. The Lateral Rotation with a Plyoball or Medball is a good exercise to promote rotation and power useful in bat swing and throwing. Commence in an athletic position side on to the wall. Take the ball back in a slight rotary movement, and then initating with the hips drive the ball forward with two hands into the net. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Progressions for this exercise can be a cross step, or a happy gilmore. Best done as 3 sets of 6.
Medball Rocker Scoop Drill
This Video is part of the Performance Plus Rotation Series. The Rocker Scoop with a Plyoball or Medball is a good exercise to promote rotation and power useful in bat swing and throwing. Commence in an athletic position side on to the wall. Take the ball back in a slight rotary movement, and then initiating with the hips drive the ball backwards and forward with two hands in a scooping motion. After 3 repetitions, drive the ball into the net, over a braced front leg. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
Medball Shot Put Drill
This Video is part of the Performance Plus Rotation Series. The Shot Put with a Plyoball or Medball is a good exercise to promote rotation and power useful in bat swing and throwing. Commence in an athletic position side on to the wall. Take the ball back in a slight rotary movement, and then initiating with the hips drive the ball backwards and forward with two hands in a scooping motion. After 3 repetitions, drive the ball into the net, over a braced front leg. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
Split Stance Medball Drill
This Video is part of the Performance Plus Rotation Series. The Split Stance with a Plyoball or Medball is a good exercise to promote rotation and power useful in pitching and throwing. Commence in an athletic front on to the wall with feet in a split stance position. The back foot is side on to the wall and the front foot is facing. Take the ball back overhead, and then initiating with the back foot, drive the ball using two hands, over a braced front leg. In this drill we are trying to get the body to collapse over a stable lower body. Aim to hit the wall at head height. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
Half Kneel Overhead Throw Drill
This Video is part of the Performance Plus Rotation Series. The Half Kneel with a Plyoball or Medball is a good exercise to promote rotation and power useful in pitching and throwing. Commence in a 1/2 kneeling position, front on to the wall, opposite knee to throwing arm in a bent up position. Take the ball back overhead, and then initiating with the hips, drive straight forward with the ball using two hands, over a braced front leg. In this drill we are trying to get the body to collapse over a stable lower body. Aim to hit the wall at head height. As with all the rotation exercises try and maintain trunk and head control as you perform the exercises. Best done as 3 sets of 6.
