Integrating bands into workout

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Twotex asks.....How do you integrate the bands into his overall workout regime?

twotex,

I found this article (below) very good about arm strength and conditioning.

Jaeger Arm Strength and Conditioning

Your son would use the bands before he throws a baseball.

I've been using the Station 2 (Arm Circles) and Station 3 (Surgincal Tubing - Jaeger bands) before I play tennis or throw a baseball with my sons. I play tennis 2-3 times a week and throw a baseball with my kids 2-3 times a week. Before the Jaeger bands, my shoulder/back area would get tight. That is not the case anymore. I use the Jaeger bands, and i have a full range of motion and no soreness or stiffness in shoulder/back area. I'm almost 50, so I have to believe it will do wonders for someone younger. Good luck!

Band work is done prior to LT as part of the warm up regime. If he is Long Tossing 3+ times per week he is probably good. If not just do them at the gym with a cable machine with light weights or with the bands if they have hooks there. I am not sure if the band work in and of itself increases velocity but are part of the process of developing the arm to prevent injuries. You can Google “throwers ten” and there is a workout that is similar to what the bands do for you. (ASMI) ASMI has two very inexpensive books “Preventive & Rehabilitative Exercises for the Shoulder and Elbow” and “ Conditioning Program fro Baseball Pitchers” that have similar stuff diagramed. I think you can get both for around $25, crazy good deal.

Related question - aside from general warm-up, can someone give specific reasons why bands are done before LT? HC wants to reverse that order for Winter conditioning - we do a general warm-up routine before anything else. I know Jaeger recommends bands before LT and I have stated that but not sure of all the rationale points. In fact, I have had conflicting thoughts about this. For example, I know you wouldn't normally work out prior to playing a game.

Based on my experience most warm ups done by many HS coaches are inadequate, if you are talking about really preparing yourself to throw at full tilt. From my experience the band workout is not all that strenuous, and part of the process consists of a full set of arm circles, then bands and they are part of the stretching and warming up the small muscles in and around the shoulder and arm. You get an added benefit of working those muscles in ways that you would normally not. I know I started doing them when I was throwing LT with my son and it helped me.

Jaeger now recommends working on the “decelerator” muscles after you pitch part of the cool down process, so you use them anyways after you throw or pitch.

As a side note there sometimes is conflicts with a coach wanting his team to get ready all at the same time. The good ones allow for some variability for players who use bands and take a bit longer to get ready, some are just ignorant jerks and are “my way of the highway” types. So if you use them you just have to figure a way to make it fit into your programs warm up routine.

Thanks BOF. Always greedy for more, I'll try to declutter my question... Any thoughts or pros/cons of doing bands after LT vs. before LT as part of the team conditioning and LT sessions?

First off I am just a dad who has taken his son to a number of Jaeger camps and know Alan and Jim, so this is all filtered by me. If you really want to know, drop Alan or Jim at Jaegersports an email and ask them, they will gladly give you their opinion. (Jim is probably more available)

My thoughts: 1) Does it make sense to do a warm up exercise after you do an activity? …no, do them before as part of your warm up routine. If part of the team does not have them then have them do something else. 2) I think a team LT routine would be great, however you need to have someone teach them how to properly do it and everyone has to have bands. You can do this by having a coach go to one of their camps and learn the details, and teach the team when he gets back, or have them come to your team, they will do that also. They have packaged team deals.

I know this if I ran a HS team I would figure out a way to at least get the full pitching staff on a year round long toss and Wolforth type of program. If I could figure out a way to get the whole team doing it I would. To me there is nothing better than seeing a player with a canon gun down a runner. Nothing better than having a team of cannons…..

BTW their Winter camp is coming up between Christmas and New years so it would be a great thing for someone from your program to do. They will do partial days also. My son used to go for one day every year just as a refresher.

Thanks for the replies.

In my opinion, manual resistance is a much better exercise for the shoulder.

TheUnDiscovered- Just out of curiosity, why do you feel manual resistance is better?

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Originally posted by J H:
TheUnDiscovered- Just out of curiosity, why do you feel manual resistance is better?

Well, you can get to failure quicker, better strength curve, and you don't have to worry about finding the right resistance.

Check out Throwers 10 video , used this with my son when he was 12 and noticed better velocity and quicker recovery time . Orthopedic doctor introduced this program to him. Works well and is band oriented .