Show Your Guns
Work external rotation of the arm at the shoulder for proper function and mobility of the arm for pitching. Secure a band with a handle on a wall attachment or around a pole at about shoulder height. Grasp the band with one hand and step back so that the band is stretched slightly and is parallel to the floor. Bend your elbow so your arm forms a 90-degree angle. Rotate your shoulder so that your arm is parallel to the floor while the elbow remains bent. Rotate back so that your fist is up to the ceiling pulling on the band. Rotating up and back down is one complete repetition.
Over Your Head
When a pitcher throws, the triceps work to extend the elbow. Pitchers can work the triceps with a band by doing an overhead extension. Though it would be easier to use a band with a handle, you may use a flat band instead. Secure a band by standing on one end or holding one end behind your back with one hand. Grab the end with your other hand and bring it up over head with your upper arm extended by your ear. Bend your elbow, bringing your hand behind your head. There should be slight tension on the band. Extend your arm up overhead and bring it back down for one complete rep.
During a pitch, your biceps work to decelerate your arm so that you don’t hyperextend at the elbow. Do a standing biceps curl by standing on the band and gripping one end in each hand. Turn your palms forward and bend your elbows, bringing your hands toward your shoulders. Slowly release back down for one complete rep.