As a physical therapist, I work with many “throwing athletes”, including baseball players, baseball pitchers, and softball players. who need strength, stability, and injury prevention to compete at a high level. One of the best tools I recommend in almost every training program is resistance bands.
Why? Because baseball bands, mobility bands, and other forms of resistance bands make it possible to design an exercise program that builds arm strength, leg strength, and whole body control without the joint stress that heavy free weights can create. They’re also a great way to mimic the movements of a throwing session or a throwing programwhile protecting the shoulder joint and reducing the risk of injury. They can provide resistance throughout the entir motion.
Whether you’re working out in the gym or in the comfort of your home, these resistance band exercises can become an essential workout for your performance and longevity in the game.
Why Baseball Band Workouts Work
- Injury prevention
- Bands train the smaller stabilizing muscle groups around the shoulder muscles, posterior cuff, and rotator cuff, reducing the risk of injury.
- Easy movements
- Most band drills can be performed at home with just a band.
- Strength training
- By adding heavier tension, you can turn simple band drills into effective strength training for the upper arm, lower body, and trunk.
- Baseball-specific
- Movements like external rotation, internal rotation, and diagonal pulls replicate the demands of the throwing motion and the throwing arm.
Equipment Needed For Baseball Band Exercises
The best equipment to use for these following exercises is a J band, as I will be demonstrating all of the exercises with this speicfic band. The J band is designed spceifically for throwing athletes such as baseball and softball athletes. If you do not have J bands you can modify these exercises and perform with a resistance band with or without handles.
Best 9 J Band / Resistance Band Exercises for Baseball & Softball
Here are some of the most valuable baseball band workouts and softball training exercises to improve your performance and decrease injury risk. These include 1. 90/90 Degree Shoulder ER 2. 90/90 Degree Shoulder IR 3. Forward Flies 4. Diagonal Shoulder Flexion 5. Shoulder Extension 6. Shoulder Adduction 7. Overhead Tricep Extensions 8. Serratus Anterior Wall Slides 9. Shoulder Press.
1. 90/90 Degrees Shoulder ER (External Rotation)
- Setup: Attach the J-band at chest height.
- Stand sideways to the anchor, with the elbow bent to 90 degrees, arm abducted so the upper arm is parallel to the ground as seen in the picture.
- Movement: Rotate your hand backward, moving from neutral to open (external rotation), keeping your elbow bent and upper arm steady.
- Cues: Keep a straight line from shoulder to elbow.
- Don’t let the elbow drift forward.
Muscles Targeted: External rotators (infraspinatus, teres minor) of the rotator cuff.
Why Perform This Exercise?: Builds shoulder stability and endurance in the throwing arm.
2. 90/90 Degrees Shoulder IR (Internal Rotation)
- Setup: Same as the previous Shoulder ER exercise, but instead stand facing the opposite direction so the band pulls outward.
- Movement: Rotate your hand forward (toward the ground), keeping elbow and upper arm at 90 degrees.
- Cues: Move smoothly, don’t allow the band to “snap” your arm.
- You want to control the movement.
Targeted Muscles: Subscapularis and internal rotator muscles.
Why Perform This Exercise?: Prevents muscular imbalances between the external and internal rotators.
3. Forward Flies
- Setup: Anchor J-band behind you at shoulder height.
- Have the J band attached to both wrists
- Movement: With a slight bend in the elbows, bring your hands together in front of your chest as seen in the picture
- Cues: Keep shoulder blades squeezed slightly and control the band back slowly.
Targeted Muscles: Chest muscles and shoulder stabilizers (rotator cuff muscles).
Why Perform This Exercise?: Trains forward motion, which is important for batting and follow-through.
4. Diagonal Shoulder Flexion
- Setup: Anchor the J band low at hip level.
- Secure to wrist opposite the anchor.
- Movement: Pull the band diagonally across your body and up overhead (hip-to-opposite-shoulder).
- Cues: Keep a slight bend in the elbow.
- Another way of thikgking about this is “drawing your sword.”
Targeted Muscles: Anterior deltoid, serratus anterior and chest (pec muscles).
Why Perform This Exercise?: Mimics diagonal movement ofthrowing follow-through patterns.
5. Overhead Forearm Extensions
- Setup: Anchor J band above head height.
- Have the band secured to both wrist in front of you with arms straight.
- Movement: Pull the band straight down to your sides, keeping arms extended.
- Cues: Keep shoulders down (don’t shrug).
- Use the lats, not momentum.
Targeted Muscles: Lats and posterior cuff muscles.
Why Perform This Exercise?: Strengthens back and core muscles for pitching power.
6. Shoulder Adduction
- Setup: Anchor J-band at shoulder height at your side.
- Secure to the wrist closest to the anchor.
- Movement: Pull your arm down and across your body toward your hip, elbow straight.
- Cues: Keep chest tall, don’t twist your torso.
Targeted Muscles: Subscapularis, lats, teres major muscles.
Why Perform This Exercise?: Helps stabilize the throwing shoulder joint.
7. Overhead Tricep Extensions
- Setup: Anchor the band low or step on it on the floor.
- Face away from anchor and secure tha band to both wrists overhead with elbows bent.
- Movement: Extend your elbows until arms are straight overhead.
- Cues: Keep elbows close to your ears (don’t flare outwards).
Targeted Muscles: Triceps muscles, but also improves elbow stability.
Why Perform This Exercise?: Protects the elbow from throwing stress.
8. Reverse Fly
- Setup: Secure band around your wrists.
- Stand facing a wall, with the J band scured to both of your wrists.
- Movement: Keep arms straight and move the palms way from each other until your arms are almost all the way out to your sides
- Cues: Keep the knees slightly bent throughout the motion.
Targeted Muscles: Posterior Deltoid and back muscles (rhomboids).
Why Perform This Exercise?: Improves scapular movement and shoulder strength.
9. Reverse Throwing
- Setup: Secure the J band to waist height and one wrist.
- Stand in a staggered stance.
- Movement: Keep your arm straight and bring it all the way back into a circle while shifting your weight backwards as seen in the picture.
- Cues: Keep core tight, avoid arching your back.
Target: Deltoids and stabilizers.
Why: Builds strength for overhead motion in throwing.
Why These Exercises?
- 90/90 Degrees Shoulder ER (External Rotation) – Builds strong external rotators for the throwing arm.
- 90/90 Degrees Shoulder IR (Internal Rotation) – Strengthens internal rotation mechanics for balance.
- Forward Flies – Targets the chest and stabilizers, important for swinging mechanics.
- Diagonal Shoulder Flexion – Mimics the arc of a bat swing or throwing follow-through.
- Overhead Forearm Extensions – Helps develop the back and lats, which drive power in pitching.
- Shoulder Adduction – Reinforces control of the shoulder joint and stabilizers.
- Overhead Tricep Extensions – Develops elbow stability and endurance for pitchers.
- Reverse Flies – Improves scapular motion and prevents muscular imbalances.
- Reverse Throwing – Strengthens deltoids while promoting shoulder stability.
Baseballd Band Protocol
| Exercise | Sets x Reps | Band Level (Progression) | Key Cues |
|---|
| 1. 90/90 Shoulder ER | 2–3 x 12–15 | Light → Medium | Keep elbow & upper arm locked at 90° |
| 2. 90/90 Shoulder IR | 2–3 x 12–15 | Light → Medium | Smooth rotation, don’t snap down |
| 3. Forward Flies | 2 x 12–15 | Medium | Hugging motion, chest control |
| 4. Diagonal Shoulder Flexion | 2–3 x 10–12/side | Light → Medium | “Draw your sword” pattern |
| 5.Overhead Forearm Extensions | 2–3 x 12–15 | Medium → Heavy | Keep shoulders down |
| 6. Shoulder Adduction | 2–3 x 12–15 | Light → Medium | Don’t twist torso |
| 7. Overhead Tricep Extensions | 2–3 x 12–15 | Light → Medium | Elbows close to ears |
| 8. Reverse Flies | 2 x 8–10 | Light | Push outward, avoid shrugging |
| 9. Reverse Throwing | 2–3 x 10–12 | Medium → Heavy | Core tight, no back arch |
How to Use Band Drills in Training Routines
A balanced exercise program should include band drills for the upper arm, shoulder joint, rotator cuff, and lower body. This prevents muscular imbalances and keeps athletes healthy throughout a long season.
Conclusion
For baseball players, baseball pitchers, and softball players, using resistance band exercises is one of the best training routines for shoulder strength, stability, and injury prevention.
With consistent baseball band workouts, you’ll build arm strength and whole body coordination, while reducing the risk of injury.
Although all of these shoulder exercises are beneficial, if you’re looking to improve performance and durability, start with the 90/90 degrees shoulder ER and IR, then gradually add in forward flies, shoulder extensions, and shoulder press.
As a physical therapist, I can confidently say that baseball bands are a great way to build a strong throwing arm, protect the shoulder joint, and elevate your game.
Katie Good, PT, DPT, CSCS is a licensed physical therapist and strength coach specializing in injury rehabilitation and exercise-based recovery. After tearing her ACL four times and going through extensive rehab herself, she became passionate about helping others recover from injuries and return to the activities they love. Through her website and virtual coaching sessions, Katie shares evidence-based physical therapy exercises designed to reduce pain, improve movement, and build strength.