Armed By Jaeger JaegerSports.

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DUAL ARM THROWING ARM SPECIFIC

EXERCISES EXERCISES
Exercise 1 Exercise 6
Over-the-head Internal
Forearm Rotation
Extensions • Clip at hip height

• Clip at mid-back height • Elbow on hip

• Front knee over front • Arm at right angle

heel at right angle
• Place off-hand
• Elbows stay stationary under armpit

• Palms extended forward

Exercise 2 Exercise 7
Side Extensions External
• Clip at mid-back height Rotation
• Front knee over front • Clip at hip height
heel at right angle
• Same as Internal
• Lengthen (not round) Rotation in
the side opposite direction

• Extend from back hip • Opposite hand on

through fingertips outside of elbow
to stabilize

Exercise 3 Exercise 8
Diagonal Elevated
Extensions Internal
• Clip at mid-back height Rotation
• Front knee over front • Clip at shoulder height
heel at right angle
• Arm at right angle
• Lengthen (not round)
the side • Throwing elbow
stabilized directly in
• Extend from back hip front of shoulder at
through fingertips shoulder height

Exercise 4 Exercise 9
Forward Flies Elevated
• Clip at chest height External
• Slightly bent elbows
Rotation
at shoulder height
• Clip at shoulder height
• Palms toward each other
• Same as Internal
Rotation in
opposite direction

Exercise 5 Exercise 10
Reverse Flies Reverse
• Clip at mid-back height Throwing
• Same as Forward Flies • Clip at waist height
in reverse direction
• Take arm in reverse
• Palms move away direction maintaining
from each other the same arm action
and arm slot
• Bend knees; keep chin
over toes and head still • Front shoulder facing clip

J-Band WORKOUTS & BAND CARE

Exercise 11
Workout Reminders Important Notice and Forward
Band Care information
1. Quality vs quantity
Throwing
Always make sure the silver clip is NEVER
2. Allow the arm to do the work in alignment with your face or head. Motion
3. Maintain proper technique The J-Band is not a toy and should not be
used in any way other than the exercises that • Clip at waist height
4. Keep pace under control it is designed for.
5. Keep arm, body, and mind relaxed
• Use two fingers
J-band is NOT to be stretched more than through wrist cuff
6. Keep long, fluid breathing patterns 2 to 3 times its original length — even for the
strongest of students.
7. Walk closer to the fence to reduce tension • Keep proper
Keeping it out of the sun and away from throwing mechanics
8. Walk away from the fence for more resistance your cleats (when not in use) will help maximize
the longevity and safety of the J-Band.
9. Work to the point of fatigue rather than failure • Keep tubing in line
with arm slot
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