Half-kneeling band external rotation

At home Pitchers Catchers Infield Outfield

EasyAbout 4 minOn your own

External rotation with the arm up at shoulder height, as in a throw, from a kneeling stance that stops the back arching.

Video: Muscle & Strength

Set up

Band anchored in front of you at about shoulder height. Kneel on one knee. Throwing arm out to the side and a little forward, elbow at shoulder height and bent at 90 degrees, forearm pointing forward holding the band.

You need: A resistance band anchored at shoulder height

Steps

Rotate the forearm up until it points at the ceiling
Return slowly
Do all the reps, then swap arm and knee

Coaching points

Elbow stays at shoulder height
Squeeze the glute of the down leg, ribs down
Smooth, no snapping

Adjust it

Easier

A lighter band, or stand up.

Harder

Hold for two seconds at the top.