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310.665.0746 jim@jaegersports.com

J-Band Exercises

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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/li>

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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

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Diagonal Extensions

  • Clip at mid-back height
  • Front knee over front heel at right angle
  • Lengthen the side
  • Extend from back hip diagonally through fingertips

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Forward Flies

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

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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

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Internal Rotation

  • Clip at hip height
  • Elbow on hip
  • Arm at right angle
  • Place off-hand under armpit
  • Maintain level shoulders
  • Rotate arm towards opposite hip

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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

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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

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Elevated Internal Rotation (Alternative)

  • Clip at shoulder height
  • Have chest facing away from fence
  • Have throwing elbow in alignment with clip at shoulder height & maintain right angle (wrist over elbow)
  • Keep elbow as stable as possible

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Elevated External Rotation

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

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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

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Forward Throwing Motion

  • Clip at waist height
  • Place throwing fingers through wrist cuff & in alignment with clip
  • Keep clip and tubing in line with arm slot
  • Maintain normal throwing mechanics
  • Extend out in front & make a complete arm circle with loose & relaxed arm action

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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