How To Build Arm Strength and Throwing Velocity (3 Exercises)

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In today’s video, I’m going to share with you how to build arm strength and throwing velocity using nothing but a band and 3 quick rotator cuff exercises.

Bands are one of my favorite training tools because they are safe for any player at any age and they’re super convenient. You can throw them in your baseball bag, they don’t take up a whole lot of space, and you can even use them at home.

What we’re working on with the bands is our braking system in our shoulder. The rotator cuff is what slows down your shoulder and protects it. There’s so many different exercises you can do with bands. But I want to show you a few of my favorites.

The first exercise is external rotation burnouts. This is my modified version of the regular external rotation. Start with your elbow tucked into your side. We’re going to do a complete rep of external rotation, then a half rep and stop at the top. We’re going to jump out to overload the muscle and slowly control the eccentric movement. That’s one rep. Do 10 reps before moving onto the next exercise.

The next exercise is elevated external rotation burnouts. You're going to need to adjust the height of the band to around your shoulder. Similar to the last exercise, you're going to do a complete rep, then a half rep, then stop at the top before jumping out and controlling the negative part of the movement.

The last exercise is reverse throws. Place the band at a low setting for this exercise. Act like you just finished a throw with your chest, chin, and nose over your front knee. Your arm should be near the ground as if you just completed a throw. From there, you're going to whip your arm in a reverse throwing motion. Again, pause at the top, jump out to put more stress on your rotator cuff, then control the movement back down.

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