Resistance Band Training for Fastpitch Softball

Softball players use resistance band exercises to avoid shoulder injury.

Softball players need to keep muscles and joints strong to avoid injury during play. Resistance bands can be used for strength training, injury rehab or for warm-up. Players and pitchers must maintain a strong lower body and core, along with maintaining a wide range of motion and flexibility in the upper body. Pitchers must also develop strong forearms and wrists. In-season resistance band training helps prevent injuries such as those that plague the rotator cuff.

Types of Resistance Bands

Heavy bands should not be used for rehab.

Bands are available in four colors and resistance strengths including blue (heavy), green (medium), yellow (light) and red (extra light). Lighter resistance bands are appropriate for rehab or injury prevention, while the heavier bands are used for strength training.

Exercises for Throwing

Shoulder strength promotes proper throwing mechanics.

Exercises to strengthen the shoulder and the rotator-cuff muscles include external and internal rotation exercises. In these, the shoulders and elbows are flexed at varying angles with one end of the resistance tubing attached to a stable base such as a wall or fence while the other end is gripped in the player's hand.

Exercises for the Core

Core exercises allow strengthened abdominals to stay powerful even during the follow-through motion.

Rotation movements with a resistance band will strengthen the abdominal muscles, obliques and erector spinae.

High oblique twists require the band to be tied to a fence or pole higher than shoulder height. Grip the end of the band with both hands, keeping the arms straight. Twist the torso, moving arms downward across the body toward the opposite hip. It is similar to chopping wood.

Medium oblique twists require the band at shoulder height. Arms should be kept straight and moved past the opposite shoulder, twisting the torso.

Low oblique twists require the band at hip height. With straight arms, twist the torso so that the band moves upward and across the body toward the opposite shoulder. It is similar to a golf swing. Exercise both sides with three sets of 12 to 15 repetitions.

Exercises for Pitchers

Wrist snap must be in level with the hips to ensure accurate pitches.

Place the resistance band under the foot and complete side leg extensions and hip rotation by circling the leg in clockwise and counterclockwise motions. Scapular punches and pitching follow-through form should be completed with the resistance band attached to a fence or door. Three sets of 12 to 15 repetitions should be completed by pitchers.

Benefits

Incorporating band exercises will promote proper pitching mechanics.

Throwing exercises strengthen the major muscles that are necessary for the overhand throwing motion, and they are designed to provide power and strength to the shoulders. Core exercises improve core strength and allow the core to provide power in spinal rotation movements such as throwing, pitching and hitting. Pitchers must acquire strong hips to bring power to the ball. Applying exercises to the wrist and shoulder will build endurance and strength and allow for a powerful wrist snap.

References

• Journal of Athletic Training
• Shoulder exercises
• Softball conditioning exercises
• The Throwers Ten Program