J-Band-Exercises

Over-the-head Forearm Extensions

• BE SURE to place clip so it is not in alignment with head
• Get in lunge position with front knee over front heel at right angle.
• Elbows stay stationary
• Palms extend forward

Side Extensions

• BE SURE to place clip so it is not in alignment with head, & that there is lag in the J-Band
• Front knee over front heel at right angle
• Lengthen (not round) the side
• Extend from back hip through fingertips

Forward Flies

• Clip at chest height
• Slightly bent elbows at chest height
• Bring palms toward each other

Reverse Flies

• Clip at mid-back height
• Same as Forward Flies in reverse direction
• Palms move away from each other
• Bend knees; keep chin over toes and head still

External Rotation

• Clip at hip height
• Arm at right angle
• Same as Internal Rotation in opposite direction
• Opposite hand on outside of elbow to stabilize
• Maintain level shoulders

Elevated Internal Rotation

• Clip at shoulder height
• Arm at right angle
• Throwing elbow stabilized perpendicular to shoulder at shoulder height and in line with silver clip

Elevated External Rotation

• Clip at shoulder height
• Same as Internal Rotation in opposite direction

Reverse Throwing

• Clip at waist height
• Take arm in reverse direction maintaining the same arm action and arm slot of forward throwing motion
• Make a complete arm circle

Forward Throwing Underhand

• Clip at chest height
• Place throwing fingers in wrist cuff
• Keep proper throwing mechanics
• Keep clip and tubing in line with arm slot
• Maintain loose and relaxed arm action and feel resistance on the way up