Acceleration mode
Develops the muscles associated with generating arm speed or velocity. In Acceleration mode you are simulating the throwing motion, be sure never to release the ball. On follow through, the tube finishes over the shoulder. If the tube finishes on the side of the body, this means the slot/path of the arm was too low, typically caused by the elbow falling below the shoulder.
Deceleration mode
Develops the muscles associated with the slowing down of the arm once releasing the ball. It is essential to have optimal strength during deceleration, due to the fact that the up to 72% of all throwing injuries occur during deceleration, especially rotator cuff related. In Deceleration mode you are simulating the throwing motion in reverse. To start, pull back like a bow and arrow, raise elbow and hand and resist while going forward.
Internal Rotation (rotator cuff)
Forearm should be rotated outward with fist pointing towards attachment of band.Remember to keep elbow firmly secured to side. (For more from Jayson Hunter, click here.)
External Rotation (rotator cuff)
Forearm should be rotated inward with fist pointing towards attachment of band. Remember to keep elbow firmly secured to side. (For more from Jayson Hunter, click here.)
Shoulder Flexion / Abduction
Remember to keep elbow close to body. Keep back and head straight. This exercise can be done bilaterally. Shoulder work can also be done prone on a bench or stability ball. (For more on this by Jayson Hunter, click here.)
Scapula
Shoulder work can also be done prone on a bench or stability ball. (For more on this by Jayson Hunter, click here.)