Softball Pitcher Shoulder and Hip Prep with Bands

A preventive warm-up for batting and throwing games: hip and trunk mobility, rotator cuff activation with resistance bands and a throwing progression. It lowers the risk of shoulder pain in classes with lots of throwing.

How to play

1. Mobility in place: arm circles, trunk rotations with arms out to the sides and hip openers in a lunge, ten reps per side (2 min).
2. In pairs with a band: external and internal rotation with the elbow pinned to the side, rows, and Y and T raises, twelve slow reps of each (3 min).
3. Windmill without a ball, in phases: full arm circle, step toward the target and release at hip height, slow at first and then at medium speed (2 min).
4. Progressive throwing in pairs with a soft ball at 8, 12 and 15 m, rising from 50% to 80% effort; each student rates shoulder comfort from 0 to 10 (3 min).

Rules

• No throw goes above 80% effort during the warm-up.
• If shoulder pain goes above 3 out of 10, stop and tell the teacher.
• Pairs throw in the same direction, in parallel lines 4 m apart.
• Hold the bands firmly and never let go of a stretched band.

Variations

Adaptations

• Previous shoulder injury: does only mobility and band work, no throwing, and helps another pair with technique.
• Visual impairment: throws to a partner who claps and uses a larger, brightly colored ball.
• Overweight or low fitness: does the mobility seated on a bench and cuts the reps.

Learning goals

• Use a shoulder injury prevention routine before throwing.
• Learn the basic mechanics of the softball underhand pitch.
• Self-regulate effort by monitoring discomfort.

Equipment for a class of 25

• resistance bands: 28
• soft softballs: 14

Teacher tip

Ask students to save the routine on their phones: it is the one they should use in any throwing sport. Check that the elbow stays pinned to the side during rotations.

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