Summary
The “follow through jump out” is a shoulder exercise designed specifically for pitchers to train the braking system of the throwing arm. Rather than focusing solely on acceleration muscles, this exercise targets the muscles responsible for decelerating the shoulder, which is critical for both performance and injury prevention.
Key Points
- Two sides of throwing mechanics matter: Most training focuses on muscles that accelerate the arm, but the muscles that slow down the shoulder are equally important
- The exercise trains the rotator cuff deceleration system, which acts as a protective braking mechanism during and after a throw
- Eccentric muscle training is the core principle — the shoulder muscles must resist and control the pull of the band through the follow-through phase
- Proper band setup requires anchoring tubing low to the ground, approximately one foot off the floor
- The movement begins in a cocking position, mimicking the actual mechanics of a baseball throw
- The jump out creates a forceful pull across the body that the athlete must actively resist and control
- Finishing position should be a full follow-through, rotated toward the target
- A thick resistance band is recommended — thin tubing will not provide sufficient resistance to challenge the braking muscles
Exercise Details
Exercise: Follow Through Jump Out
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Target Muscles: Shoulder decelerators and rotator cuff muscles responsible for braking during the follow-through phase
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Proper Form Cues:
- Anchor resistance tubing low, about one foot off the ground
- Start in a full throwing cocking position
- Jump out explosively, allowing the band to pull back across the body
- Actively resist and control the pull — “apply the brakes”
- Finish in a rotated follow-through position facing the target
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Common Mistakes to Avoid:
- Using tubing that is too thin, which reduces the challenge to the braking muscles
- Failing to fully resist the band’s pull (losing control through the follow-through)
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Sets/Reps: Not specifically mentioned — emphasis is placed on using adequate band resistance rather than a specific volume prescription