Band routine checklist

Why we do this before we throw

This band routine warms up the arm, wakes up the small muscles that help control the shoulder, and keeps the shoulder stable and mobile so the arm feels good during the throwing program.

A light burn is what you want. If 10 reps feel too hard, move closer to the band. If they don't feel anything, step farther away.

Printable checklist

Want the same sheet we use in lessons? Download the printable checklist and keep it in the bag.

• Download the printable checklist

J-Bands (10–15 reps each)

If you've got J-Bands, run this list. Ten to fifteen quality reps of each move.

• External/internal shoulder extensions
• Wall facing I's extension
• Wall facing T's extension
• 90's internal rotation
• Wall facing Y extensions
• I's extension Away
• T's extension Away
• 90's external rotation
• Tricep Extension Away

Singular band (10–15 reps each)

Same idea with a regular band. Ten to fifteen quality reps of each.

• Palms up pull apart
• Palms down pull apart
• Diagonal pull apart
• Behind the head shoulder blade pinch
• Around the worlds
• Bicep curls
• Tricep extension
• Shoulder press

Before you throw

One set of each movement, 10–15 quality reps, before you throw. If it hurts, stop. Tell a parent or coach. We don't throw through that.

Easy next step

Share age, goals, and schedule on the short form. We'll get this routine into lessons if that's what they need.

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