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Trainer's Corner: Pitchers Arm Care...Band Activation

June 4, 2016

By Nunzio Signore (BA, CPT, NASM, PES, FMS)
Strength & Conditioning Expert

When PBR invited us to contribute articles in regards to strength and conditioning into a weekly column, we were both flattered and impressed. You see, many people miss the boat on the importance of strength training for baseball players.  Training year round will not only improve performance but help reduce the risk of injury as well.  In addition to articles on strength, we will be posting info about mobility and stability work, speed training and nutrition as well.

Enjoy, and feel free to contact us with any questions at any time (845) 712-5415.

When you work with as many pitchers as we do, you hear the same complaints day in and day out. Things like “my shoulder hurts right here” or “my elbow hurts when I try to straighten my arm  Learning how to take care of your arm, shoulder and body as a pitcher should be a top priority. Both pre- and post- arm care are equally important.  

You can think of pre/post throwing arm care in 5 parts:

  • Soft Tissue Quality (Foam Rolling)

  • Stretching / Mobility

  • Band Activation

  • Movement Prep

  • Post Throwing Stretches / Cool Down


Once we have achieved greater range of motion by foam rolling (covered in Part 1) and warming up the muscles with mobility work (Part 2) it’s time to activate the stabilizers and get them ready to do their job.

In this third E-book titled “Pitchers Arm Care – Band Activations” we will talk about how band work is a great way to increase blood flow to the shoulder. However, performing them incorrectly or for too many sets can put a shoulder into the 3rd inning before you’ve even thrown a single pitch.  Don’t get me wrong, band work can be great; just make sure you are doing them correctly and with good form and keep the volume reasonable.

For this particular E-book I am going to give you a few “less provocative” activations that cover a lot of bases without putting the arm in a compromised position.  (Note: please listen to the cues in the videos as we’ll explain not only what to do, but also what not to do.)

  1. Band No Money - External rotation is something that all pitchers need to throw gas.  Keep the elbows pined against your sides to make sure you’re not using your delt instead of your scap. Also, avoid bringing the arms too far back to keep the lower lumbar out of extension.


 

  1. ER @ 90 Degrees - ER at 90 degrees allows us to work on external rotation while in a more “position specific” position. 


  1. IR @ 90 Degrees - This next drill works on Internal Rotation by activating the subscapularis, a prime “internal” rotator.

  1. Crossover Row - This horizontal row activates mainly the lower trap a prime player as far as upward rotation goes. Start with the elbows slightly lower than 90 degrees to avoid too much upper trap activation. Be careful to avoid excess forward head movement while pulling as well.


  1. Reverse Fly - The reverse fly activates the accelerators / external rotators (Infraspinatus and Teres Minor) and it should be performed one arm at a time to help discourage upper trap dominance or “shrugging”.


  1. Band Standing Shoulder Flexion - This drill activates another external rotator, the supraspinatus as well as mid and lower trap. Make sure you’re not compromising the lumbar or thoracic spine while getting the hands up overhead.



 

  1. Serratus Jabs - This drill activates serratus anterior while helping to increase lat length. Make sure you’re not compromising the lumbar or thoracic spine while getting the hands up overhead.


  1. Band Retraction to Low Row - Initiating cuff movement with the scapula is imperative. This first drill is great for developing timing of the scapula on the ribcage and the humerus on the scapula separately, gradually working them into one fluid movement.



See ya in the gym.

Nunzio Signore (Owner Operator at RPP)

Rockland Peak Performance

174 Route 17 North

Sloatsburg, New York 10974

(845) 712-5415


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