Stretch cords, also known as resistance bands, have gained popularity in fitness circles in recent years -- and for good reason, according to a study by Delaware State University. The study, which used gymnasts as subjects, concluded that such bands are effective in preventing injury and preparing joints for abnormal positioning.
These benefits are also applicable to youth baseball pitchers, whose arms are subject to wear and tear and the stress of throwing dozens of pitches daily. Young pitchers should consult a physician before using such training to ensure no adverse effects will result.
Shoulder Stretch
Standing straight up with feet slightly wider than shoulder distance, place one end of the cord in one hand and the other end under the foot on the same side. Starting from the hip, lift that arm up sideways to shoulder height. Make sure the amount of slack between the foot and hand is enough to provide ample resistance, but not so much that it requires intense straining to lift your arm.
Switch sides and repeat. This is an essential exercise because it helps strengthen the rotator cuff, which is commonly injured in pitchers.
Hamstring Stretch
Wearing your cleats, lie flat on your back with your knees slightly bent and one end of the cord looped around the foot and hooked onto the cleats for traction. Slowly but steadily pull the leg toward your chest. Switch legs and repeat.
This stretch is valuable because it works the hamstrings. The legs are the driving force behind a pitcher's delivery, so the stronger and more flexible they are, the more success you're likely to have -- and you decrease your odds of sustaining an injury.
Two-Handed Squats
Stand with knees bent and the cord wrapped under both feet, holding one end in each hand. The cord, unstretched, should match the length from your knees to your feet. Raise up to a full standing position, using your legs -- and not your ams, as you would in curl-based exercises -- to stretch the cord and stand up completely.
This exercise strengthens the quadriceps muscles, the large muscles in the front of your legs above the knees. The quad muscles are largely responsible for a pitcher's ability to push off of the rubber powerfully, so this can add velocity to your fastball and also create added endurance for long mound outings.
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