Throwing Bounces Progressions

Progressions

1. 01

   Seated Subscap Bounces

   

   Bands

   • Sit on the floor with a resistance band anchored behind you at roughly shoulder height.

   • Hold the band with both hands, arms extended behind you in an externally rotated shoulder position.

   • Perform small, controlled bouncing movements at the end range of the throwing motion — think gentle pulses, not large swings.

   • Focus on activating the subscapularis and internal rotators of the shoulder through the rhythmic bouncing.

   • The seated position provides a stable base, allowing you to focus entirely on shoulder mechanics.

   • Keep your core engaged and torso upright throughout — avoid leaning or swaying with the bounces.

   • Breathe steadily and maintain a consistent rhythm for 15-20 bounces per set.

   • Complete the prescribed sets, then switch sides if performing unilaterally.

2. 02

   Standing Subscap Bounces

   

   Bands

   • Stand upright with feet hip-width apart, resistance band anchored behind you at roughly shoulder height.

   • Hold the band with both hands, arms extended behind you in an externally rotated shoulder position.

   • Perform small, controlled bouncing movements at the end range of the throwing motion.

   • The standing position increases the core stability demand compared to the seated variation — brace your abs to stay upright.

   • Keep your torso stable and avoid arching your lower back or swaying during the bounces.

   • Pack your shoulders down and back — avoid shrugging toward your ears during the exercise.

   • Maintain a consistent, rhythmic bouncing pattern for 15-20 bounces per set.

   • Breathe steadily throughout — do not hold your breath during the bouncing.

3. 03

   Standing Contra Subscap Bounces

   

   Bands

   • Stand with feet hip-width apart, resistance band anchored behind you, and rotate your torso slightly away from the anchor point (contralateral position).

   • Hold the band and perform small, controlled bouncing movements at the end range of the throwing motion.

   • The rotated torso position targets the subscapularis at a more functional throwing angle, mimicking real throwing mechanics.

   • Maintain core stability throughout — avoid excessive rotation or twisting beyond the set position during the bouncing.

   • Keep the bouncing rhythmic and controlled — small pulses at end range, not large sweeping movements.

   • Pack your shoulders down and back to avoid upper trap dominance during the exercise.

   • Breathe steadily and maintain the contralateral rotation consistently throughout each set.

   • Complete the prescribed sets on one side before switching to the other side.

4. 04

   Standing Contra Subscap Deep Bounces

   

   Bands

   • Stand in a split stance with one foot forward, resistance band anchored behind you, torso rotated away from the anchor point (contralateral).

   • Hold the band and perform deeper, more pronounced bouncing movements at end range compared to previous variations.

   • The split stance provides a wider base of support, allowing you to generate deeper bouncing safely.

   • This variation most closely mimics the full throwing motion — the deeper range trains the elastic properties of the shoulder tissues.

   • Maintain core stability and control throughout — brace your abs and keep your spine neutral despite the deeper movement.

   • Focus on feeling the subscapularis and shoulder internal rotators working actively at end range.

   • Keep the movement rhythmic and controlled — do not force range of motion or bounce aggressively.

   • Complete the prescribed sets on one side before switching to the other side.

Common mistakes

• Bouncing Too Aggressively
• Arching the Lower Back
• Shrugging the Shoulders
• Using Too Much Band Tension