Tubing Exercises For Baseball

Strong shoulders -- especially the rotator cuff muscles, which include the infraspinatus, subscapularis, supraspinatus and teres minor -- are essential for baseball players at all positions. These muscles facilitate the powerful external, or outward, and internal, or inward, rotational movements required during the overhand throwing motion. They are susceptible to injury without proper training. A baseball player can perform exercises using tubing, which provides resistance when stretched, to strengthen these muscles and others important for playing the game. This may help improve his performance and decrease his risk for injuries.

External/Internal Shoulder Rotation

The humerus bone of the upper arm externally rotates during the cocking phase of the overhand throwing motion and internally rotates during the acceleration phase, as a player extends her arm to release the ball. The muscles that produce external rotation also help slow the arm down during the follow-through. The external and internal rotation exercises strengthen the muscles that contribute to each movement, respectively. For each exercise, attach one end of the tubing to a sturdy object, about as high as the top of your head. To perform the external rotation exercise, stand facing the object and hold the free end of the tubing with your throwing hand. Step away from the object to stretch the band and raise your throwing elbow sideways, away from your body, to shoulder height. Bend your elbow to 90 degrees and point your forearm forward, parallel to the floor. Externally rotate your arm until your hand is above your elbow; slowly return to the starting position and repeat. To perform the internal rotation exercise, start in the same position, but face away from the object with your forearm pointed straight upward, perpendicular to the floor. Internally rotate your arm until your hand is below your elbow, and then return to the starting position and repeat. The elbow should remain at shoulder height during both exercises.

Kneeling Reverse Fly

The kneeling reverse fly exercise strengthens the muscles of the upper back and the back of the shoulders, which help decelerate the throwing arm during the follow-through of the throwing motion. Attach the middle of the tubing to a sturdy object at chest height. While facing the object, hold the ends of the tubing with your hands, step away from the object to stretch the band and kneel to your knees. Extend your arms in front of your chest with your palms facing each other. Move your arms away from each other and backward until they form a straight line through your chest; return to the starting position and repeat.

Standing Cable Rotation

The standing cable rotation exercise strengthens the muscles that rotate the torso from side to side, which occurs during the throwing motion and the baseball swing. With one end of the tubing attached to a sturdy object at about chest height, stand with your left side closest to the object and hold the opposite end in both hands about 6 inches in front of your abdomen. Keeping your feet and legs stable, repeatedly twist to the right to stretch the band and slowly return to the starting position. Perform the exercise in the opposite direction.