How Youth Athletes Can Benefit from Bands: Pre-Game and Post-Game Arm Care
How Youth Athletes Can Benefit from Bands: Pre-Game and Post-Game Arm Care
Introduction:
Using resistance bands is a simple yet effective way for youth athletes to build arm strength, improve flexibility, and reduce the risk of injuries. In this post, we’ll cover the basics of how to use bands, why they’re beneficial, and provide a pre-game and post-game routine designed specifically for young athletes.
Why Use Bands?
While bands are often highlighted for pitchers, any player who throws can benefit from them. Whether you play shortstop, outfield, or pitch, throwing regularly puts stress on the arm. Incorporating bands into your routine will help build strength and flexibility in the shoulders and arms, allowing for better performance and reduced injury risk.
Pre-Game Band Exercises for Youth Athletes:
Before a game, it’s crucial to warm up the larger muscle groups. Here’s a breakdown of key pre-game exercises using bands:
Wood Choppers: Attach the band slightly above head level and mimic a chopping motion to warm up the core and arms.
Forward Flys: This exercise targets the chest and shoulders. Remember to keep the torso upright for proper form.
Reverse Flys: Turn around and pull the band backward to work the back of the shoulders. Focus on squeezing the shoulder blades together.
Internal & External Rotations: These target the rotator cuff. Keep your elbow close to your side and rotate the arm across and away from the body.
Post-Game Band Routine:
After the game, it’s important to stretch and recover. Here are a couple of effective post-game band exercises:
Band Pull-Aparts: Hold the band in front of you and pull it apart to stretch the shoulders and upper back. You can do this with palms facing up or down for different muscle engagement.
"No Money" Exercise: With elbows bent at 90 degrees, pull the band outward without letting your chest move forward. This will engage the back of your shoulders and help with recovery.
Both pre- and post-game exercises should be performed for 10-12 reps to get the most out of the movements.
How Often Should Youth Athletes Use Bands?
Bands are safe enough to be used every day by youth athletes. In fact, daily use will build strength more consistently, as young athletes are still developing muscle. You can incorporate them before and after games or practices for optimal results.
Choosing the Right Bands:
For youth players, we recommend bands that provide around 10-12 pounds of resistance. J bands, designed specifically for baseball, are a popular choice and easy to find online. However, any set of resistance bands with handles will work, as long as they provide the right amount of tension.
Conclusion:
Using bands is one of the best ways to build arm strength and ensure long-term arm health in youth athletes. By following the routines outlined above, young players will develop stronger, more resilient arms—essential for excelling in baseball. Watch the full video on YouTube for a detailed demonstration and more tips on using bands effectively.
