This Video is part of the Performance Plus J Band Warm-Up Series. The Scapular Stability with Shoulder Retraction  Exercise is a good dynamic stability exercise to assist with control of the shoulder blade. Work at keeping the shoulder blade back and snug as you pull your arms back. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.

This Video is part of the Performance Plus J Band Warm-Up Series. The Bicep Curl with Supination  is a good exercise to strengthen and control Elbow and Shoulder Flexion as well as Wrist Supination.  It is really useful in improving the throwing action.  Commence in an athletic position with facing the bands and your palms facing backwards. Smoothly bend your arms in front of you at the same time turning your hands so that your palms are facing over your shoulders. Return slowly in a controlled manner to the starting position remembering to turn the hands so that now the palms are facing behind you. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.

This Video is part of the Performance Plus J Band Warm-Up Series. The Front 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 out to side. Bring the hands together  and then drive then straight up above the head. Ensure you keep the shoulder blades snug during the action. Slowly return to the chest 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.

This Video is part of the Performance Plus J Band Warm-Up Series. The Shoulder Internal 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.  Commence in an athletic position side on to the bands with the exercising arm closest to the bands. Elevate your shoulder to 90 degrees with your elbow also bent to 90 degrees. Rotate the arm slowly inwards, 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.

This Video is part of the Performance Plus J Band Warm-Up Series. The Tricep Curl with Pronation  is a good exercise to strengthen and control elbow and shoulder extension. As there is the pronation component to this exercise, it is really useful in improving the throwing action.  Commence in an athletic position with your back to the bands and your palms facing backwards. Smoothly extend your arms in front of you at the same time turning your hands so that your palms are facing the ground. Return slowly in a controlled manner to the starting position remembering to turn the hands so that now the palms are facing over the shoulder. As with all the band exercises try and maintain trunk control as you perform the exercises. Best done as 3 sets of 10.

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.

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.

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.

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.

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.