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The Importance of an Arm Band Stretch Routine Before and After Throwing

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For any pitchers not utilizing arm bands, you are missing out on a great tool to improve your overall performance. A properly executed arm band regimen before and after throwing will improve your chances of avoiding debilitating injuries. Additionally, arm bands have proven to be a safe, simple tool to bolster flexibility and strengthen tendons, which in turn will maximize arm strength potential over the long term. One of the main reasons arm bands are so highly regarded by collegiate and professional pitchers and coaches is their versatility. There are an estimated 50-75 different types of stretches that can be done for your shoulder before and after a throwing session that will strengthen and stretch the muscles and tendons in your arm.

When choosing an arm band, it is important to choose the correct resistance level for your current strength and what aspect of training you’re looking to improve. Bands with more resistance are typically reserved
for strength training, while bands with less resistance are better for flexibility and stretching routines due to the range of motion it provides to the athlete. Most companies will provide a color-coded series of bands representing the level of resistance that band offers. This is a great way to gradually built up arm
strength which will translate to sustainable gains in velocity if done correctly.
Bands can also be used to increase explosiveness and build up fast twitch muscles in the upper body.

Since building correct muscle memory is the most effective long-term way to strengthen your mechanics, arm bands are a great tool to practice correct throwing motions and work on any problems in delivery without throwing a ball. The best way to do this is to clip the bands onto a chain link fence and get into your landing position as if you just released a live pitch with the band behind you. From here you can practice stabilizing your front side to avoid “flying open” by practicing bringing your glove into your chest and moving your head towards the intended target. This can be done repeatedly, and
the only requirement is a band. It is important to remember that we are not trying to throw the ball as hard as we can so remember that these drills are meant to refine your body movement, so do not bring your
throwing arm through too hard.

The possibilities are endless when it comes to arm bands and pitching training. Although a throwing routine and working out in the gym are important, bands bring those two aspects together and allow you to train anytime and anywhere. Think of them as the basketball hoop of pitching training; there is no limit
on how long you can train, and it is by far the safest method. Stay tuned for our recommended list of arm bands products and instructional videos on how to use them!


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  • Added 2 mph to my fastball after reading this. Go senecas!

    Kyle Nelson on

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