Resistance Band Exercises For Softball

An exercise band is perhaps the most important type of rehabilitation equipment a softball player can carry. It’s a personal rehabilitator and shoulder strengthener.

This guide focuses on a few band exercises that can be done to strengthen your shoulder in softball. Doing them on your own just two or three times per week can really improve the strength of your throws!

The only things you’ll need for these exercises are an exercise band and something to which you can attach the band (like a wall or door). The exercise bands come in different levels of resistance; choose whichever is appropriate for your level of strength.

Warm up with Double Arm Rows

Always warm up your shoulder prior to starting any circuit! This one is quite simple:

Attach the band so that it’s at waist-height. Grasp the band with both hands.
Bend your arms at your elbows so that each elbow rests against your body. Your forearms should be pointed towards the wall and parallel to the floor. There should be some tension in the band.
Hold for three seconds, and then release. Repeat 20 times.

Now that you are fully warmed up, it’s time to start the resistance band exercises.

Pull Back

To complete this exercise, the steps are simple. The first thing you need to do is attach the exercise band to a wall or post at shoulder-height (if it is a little higher, that’s okay). Then, follow the next steps:

Stand facing the wall with your feet shoulder-width apart, about 3 to 5 feet away from the wall.
Grasp the band with one hand, and extend your arm towards the wall at shoulder-height. There should be minimal tension in the band.
Now, pull down until your arm is completely vertical at your side. Hold for two seconds, and then slowly lift your arm back up.
Repeat 10 times, and then switch arms and repeat the entire exercise.

Pull Forward

The “Pull Forward” is the second half of the “Pull Back” exercise. You will need to move the exercise band so that it’s level with your waist. Depending on your strength, you can start with the band lower, but your waist is a good place to start.

Stand facing away from the wall with your feet shoulder-width apart; your back should almost be touching the wall.
Grasp the band in your hand with your thumb facing up. Your arm should start resting at your side.
Now, slowly pull your arm up to shoulder-height, and make sure to keep only a slight bend in your elbow.
Once you get to shoulder-height, hold for two seconds, and then release.
Repeat 10 times, and then switch arms and repeat the entire exercise with your opposite arm.

If you aren’t strong enough to lift your arm to shoulder-height, get as high as you can. You’ll be able to complete the full range of motion if you continue strengthening your arm.

Side Pull In: Straight Arm

To start this exercise, move the band so that it’s back to shoulder-height.

Choose an arm to start with, and stand so that arm is closest to the band
Grasp the band (thumb facing up) and lift your arm to shoulder-height. There should be little or no tension in the band.
Keeping your arm straight, pull the band across your body (towards your chest) until your arm and chest make a 90-degree angle.
Hold for three seconds, and slowly release.
Repeat 10 times, and then switch to your opposite arm and repeat the entire exercise.

Side Pull Out: Straight Arm

This is the second half to the “Side Pull In: Straight Arm” exercise. The band will start in the same place; the difference is in how you stand.

Choose an arm to start with, and stand so that the other arm is closest to the band. Stand right next to the wall.
Grasp the band, thumb facing up. Extend your arm out in front of you, so that your chest and arm form a 90-degree angle. This is the starting position, and there should be little to no tension in the band.
Keeping your elbow slightly bent, pull the band away from your body until your arm is extended to the side (your arm and shoulder should be aligned).
Hold for three seconds, and slowly release.
Repeat 10 times, and then switch to your opposite arm and repeat the entire exercise.

Side Pull In: Elbow Bent

This exercise is very similar to “Side Pull In: Straight Arm,” except, of course, your elbow is bent.

Choose an arm to start with, and stand so that arm is closest to the band.
Grasp the band, thumb facing up. Bend your elbow so that it rests against your body, right above your waist. Your arm should form a 90-degree angle, and there should be little to no tension in the band.
Keeping the 90-degree angle, pull the band across your body. Pivot at the elbow until your forearm is halfway across your body.
Hold for three seconds, and then slowly release.
Repeat 10 times, and then switch to your opposite arm and repeat the entire exercise.

Side Pull Out: Elbow Bent

This is the second half of the “Side Pull In: Elbow Bent” exercise, so the steps are fairly similar.

Choose an arm to start with, and stand so that the other arm is closest to the band. Stand right next to the wall.
Grasp the band, thumb facing up. Bend your elbow so that your arm makes a 90-degree angle. Your entire forearm will be across your waist. There should be little to no tension in the band.
Keeping your forearm straight, pull the band away from your body (and the wall) until your forearm and waist make a 90-degree angle.
Hold for three seconds, and then slowly release.
Repeat 10 times, and then switch to your opposite arm and repeat the entire exercise.

Hot Tip: Side Pulls are a Great Warm-up

Side pull elbow bends are great for pre-game warm-ups! Not only is there generally a fence you can attach your band to, but the resistance will really get your muscles warm and game-ready!

Up & Outward

For this exercise, you can attach the band to an object on the floor in front of you. You can also secure it under your foot; if you choose to do this, secure the band under the opposite-side foot than the arm you’re focusing on. For example, if you focus on your right arm, secure the band with your left foot.

Stand with your feet shoulder-width apart so that the arm you’re not focusing on is closest the wall. (If you secured the band under your foot, it doesn’t matter which way you’re facing.)
Grasp the band in your hand, thumb facing up. Start with your arm fully extended and relaxed; it will be extended diagonally across your body with your hand near your waist. There should be no tension in the band.
Keeping your elbow slightly bent, pull up and across your body until your arm is fully extended above its shoulder, to the side of your head.
Hold for two seconds, and release.
Repeat 10 times, and then complete the exercise with your opposite arm.

Down & Inward

For this exercise, you’ll attach the exercise band to an object above your head.

Stand with your feet shoulder-width apart so that the arm you are focusing on is closest the wall.
Grasp the band in your hand, thumb facing up. Start with your arm relaxed and above your head, extended upward. There should be no tension in the band.
Keeping your elbow slightly bent, pull down and across your body to the side of your opposite hip. Stop at the hip.
Hold for two seconds, and release.
Repeat 10 times, and then complete the exercise with your opposite arm.

Strong Shoulder, Strong Throw

The better care you take of your shoulder, the better your throw will look on the diamond. It’s important to realize that as you progress into more advanced softball teams, the competition gets fiercer. Having a strong arm (that is also accurate, of course) will do wonders for your game. Make sure you give yourself the best shot at success with a strong shoulder for a strong throw.