TheraBand Academy Logo Divider
  • Change language button
    • Translate this page:
  • Email site button
  • Print site button
  • Change font size button

Thera-Band Tubing Exercises for Baseball

Created By: The Academy

Description:
These exercises are designed to help improve strength and prevent injury.

Instructions:
Perform these exercises with a resistance that allows you to complete 15-20 repetitions to fatigue; start with one set and progress to 2 sets of 20. Increase to the next color resistance level when these exercises become easy.

Thera-Band Tubing with Door Anchor

Thera-Band Tubing with Door Anchor
Instructions:
Pull webbing of Door Anchor through clasp to create 2 loops at end opposite of disk. Slide one handle of the tubing up through one loop and then down through the second loop of the Door Anchor. Pull and tighten the Door Anchor loops down securely on the tubing to fix length as needed.

Thera-Band Tubing Diagonal Chopping

Thera-Band Tubing Diagonal Chopping
Instructions:
Begin with one end of the tubing secured to the top a door or sturdy object at your side. Take a wide stance and grasp the other end of the tubing above your shoulder by extending and rotating your trunk. Continue to look at the handles as you pull the tubing downward, rotating and bending your trunk, stretching the tubing across your body. Keep your elbows straight. Hold and slowly return.

Thera-Band Tubing Diagonal Lifting

Thera-Band Tubing Diagonal Lifting
Instructions:
Begin with one end of the tubing secured under one foot. Take a wide stance and grasp the other end of the tubing at your knee by bending and rotating your trunk. Continue to look at the handles as you lift your trunk and rotate, stretching the tubing across your body. Keep your elbows straight. Hold and slowly return.

Thera-Band Tubing Shoulder Dynamic Hug

Thera-Band Tubing Shoulder Dynamic Hug
Instructions:
Grasp both handles and wrap the tubing around your upper back. Bend your elbows and slightly abduct your shoulders. Bring the handles together, and cross over the other forearm. Keep your wrist straight and elbows slightly bent. Hold and slowly return.

Thera-Band Tubing Bilateral Shoulder External Rotation

Thera-Band Tubing Bilateral Shoulder External Rotation
Instructions:
Grasp both handles in one hand and the middle of the tubing in the other hand. Keep your elbows bent and at your side, and rotate your forearms outward, stretching the tubing. Hold and slowly return. Keep your head and trunk upright, and your wrists straight.

Thera-Band Tubing PNF D-1 Diagonal Extension

Thera-Band Tubing PNF D-1 Diagonal Extension
Instructions:
Begin with one end of the tubing secured to a door or secure object above shoulder level. Grasp the handle at your opposite shoulder with your elbow bent. Pull the tubing downward and away from your body. Hold & slowly return. Keep your back straight and your abdominals tight. Follow the motion of your hand with your eyes.

Thera-Band Tubing Bent-over Row

Thera-Band Tubing Bent-over row
Instructions:
Stand on the middle of the tubing. Slightly stagger your step and lean forward at your hips. Don’t arch your back. Grasp both ends of the tubing with your elbows extended at your side. Pull one end of the tubing upward, bending your elbow. Hold and slowly return. Brace your abdominals and don’t rotate your trunk.

Thera-Band Tubing Abdominal crunch on Exercise Ball

Thera-Band Tubing Abdominal crunch on Exercise Ball
Instructions:
Attach the middle of the tubing to a door or secure object behind you. Grasp the handles at your chest and assume a ‘bridge’ position on the exercise ball. Lift your head and shoulders off the ball against the resistance of the tubing. Hold and slowly return. Don’t let the ball move. Keep your hips extended and your pelvis level throughout the exercise.

Thera-Band Tubing Shoulder External Rotation

Thera-Band Tubing Shoulder External Rotation
Instructions:
Securely attach the middle of the tubing to a door or sturdy object. Place a rolled-up towel under your arm. Bend your elbow at your side and bring your forearm in front of your body. Grasp handle and pull outward, keeping your elbow by your side, and forearm parallel to the ground. Hold and slowly return. Keep your wrist straight.

Thera-Band Tubing Shoulder Scaption

Thera-Band Tubing Shoulder Scaption
Instructions:
Grasp both handles and stand on the middle of the tubing. Lift your arm out to your side and slightly forward (about 30 degrees from your body). Keep your elbow straight and palm facing forward. Lift to shoulder level, hold and slowly return.

Thera-Band Tubing Functional Baseball Swing

Thera-Band Tubing Functional Baseball Swing
Instructions:
Secure the end of the tubing to a door or secure objects behind you at head-level. Grasp the other handle in your hands as you would grasp a baseball bat. Perform the swinging motion against the resistance of the tubing.
Purchase Products Used in this Exercise Routine:
Purchase Exercise Ball.

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

You are allowed to view one item before being asked to register.

After this, you will need to sign up or login to the site to view a resource.