Top 5 J Band Exercises for Baseball Training

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J Band Exercises

Baseball is a complex sport that requires a high level of athleticism and skill.

In order to be successful, players must train hard and stay in shape year-round.

One of the best ways to do this is by incorporating J band exercises into your routine.

Jaeger Bands provide constant tension throughout the entire range of motion, which can help you achieve better results.

They’re also an integral part of injury prevention to ensure a long and healthy career!

Below is an in-depth look at 5 exercises to help improve your strength, speed, and mobility on the playing field.

Top 5 J-Bands Exercises

The following exercises can be performed using just a Jaeger Band and something to anchor it on.

It is best to do them as a warm-up before practice.

Watch the videos included with each exercise to ensure proper form.

1. Touch Downs

  1. Anchor your band at about waist height.
  2. Step forward until you find a comfortable resistance level.
  3. Begin the movement by standing tall with your arms straight by your sides while facing away from the anchor point.
  4. Then lift your arms straight up by the sides of your head.
  5. Hold it for a second, then return your hands to the sides of your waist.
  6. Repeat for 2-3 sets of 15-20 reps.

2. External Rotation

  1. Anchor the band at upper stomach height and cuff it to your right wrist.
  2. Face sideways with your left side toward the anchor point.
  3. From here, tuck your right elbow into your side and bend your arm at 90 degrees.
  4. Begin rotating it outwards until you feel a good amount of tension.
  5. Then reverse the motion until your forearm is across your abdomen.
  6. Repeat for 15-30 reps before switching sides.

3. Internal Rotation

  1. Keep the band anchored at the same height you used for external rotation.
  2. This time, cuff it onto your left wrist.
  3. Then face the anchor point with your left side.
  4. Bend your left elbow to create a 90-degree angle while keeping it tucked into your side.
  5. From here, pull the band into your stomach, then reverse the motion.
  6. Repeat for 15-30 reps, then switch to your right arm.

4. Over Head Forearm Extensions

  1. With the band anchored at shoulder height, step forward into a staggered stance.
  2. Lift both arms over your head with a slight bend in them.
  3. Clasp your hands together and begin pushing them forward like you’re throwing a ball directly overhead.
  4. Go until your arms are fully straightened, then reverse to the start.
  5. Perform 2-3 sets of 15-20 reps.

5. Reverse Flies

  1. Attach your band at shoulder height.
  2. Face the anchor point and step backward until you feel a good amount of tension.
  3. Get into a crouched neutral position and extend your arms in front of you.
  4. From here, pull your arms backward and retract your scapula at the same time. (Be sure to keep your arms straight, with a slight bend)
  5. Pull them as far back as you can, then bring them back together like you’re clapping.
  6. Continue this motion for 2-3 sets of 15-20 reps.

The Benefits of Using J-Bands for Baseball Players

Using resistance bands or j-bands (Jaeger Bands) is an essential workout for either a baseball or softball player.

Not only will they help prevent rotator cuff injuries, but can also strengthen the surrounding muscle groups.

Plus, you can utilize them to speed up the recovery period of a pre-existing injury.

And if you’re looking for increased velocity while throwing, doing j-bands exercises will help tremendously.

J-Band Exercise FAQs

Should I Do J Bands Every Day?

Use a jaeger band every day as a warmup before larger training sessions or practices.

If you’re following a J-band exercise program, use them 3-5 days per week and allow at least 1-2 recovery days, depending on your level of soreness.

What Muscles Do J Bands Work?

They are generally used for strengthening the muscles in the arms and shoulders.

These include the triceps, trapezius, rear delts, front delts, and side delts.

You could even use them to perform an exercise like glute walks to work your outer thighs and gluteal muscles.

What Do You Hook J Bands To?

They are designed to be hooked onto a chain link fence.

Add These Baseball Bands Exercises to Your Routine!

A jaeger band is a great tool for baseball players of all ages and skill levels.

It can be used to improve strength, power, speed, agility, and accuracy.

Be sure to take advantage of both the comfort and versatility that a J-band has to offer and improve your baseball skills!

If you’re in the market for Jaeger bands, Jaeger Sports offers lighter and heavier tension designed for various age levels.

Eric De Cremer
Eric De Cremer

Eric is an NCCA-accredited Certified Personal Trainer and competitively trained powerlifter. Feel free to contact him anytime at!