一个动作提升投球速度

用一个动作提升投球速度

摘要

Athlean-X 的 Jeff 演示了一个利用弹力带训练肩部减速肌群的动作，这些肌群对投手至关重要。其核心原理在于：制动系统越强，投球速度就越快——手臂减速能力越强，加速挥臂时就能发出更大的力量。

要点

• 制动系统类比：就像更快的汽车需要更好的刹车一样，能够更好地控制手臂减速的投手，可以在安全的前提下投出更高的球速
• 减速肌群的重要性：肩部后侧负责手臂减速的肌群，相比投球发力肌群往往训练不足
• 器械设置：将弹力带固定在靠近地面的低处，大约离地一至一英尺半
• 弹力带阻力至关重要：弹力管必须足够粗、阻力足够大，能够将手臂向目标方向拉回——如果过细或阻力过弱，训练效果将大打折扣
• 目标是控制阻力：这个动作的重点不是让弹力带猛地将手臂拉下，而是在回位过程中主动抵抗并控制动作
• 模拟投球动作：动作从预备/蓄力姿势开始，完整复刻实际投球的力学结构，确保训练具有专项针对性

动作详情

动作：弹力带肩部减速训练

• 目标肌群：肩部后侧肌群——负责减速与制动的肩后侧肌肉

• 设置方法：

  • 将弹力带固定在低处，约离地 1–1.5 英尺
  • 使用阻力足够大的粗弹力管，确保其能将手臂向目标方向拉回

• 动作要领：

  • 手臂抬起，保持投球/蓄力姿势
  • 跳跃或跨步远离固定点，拉紧弹力带
  • 抵抗并控制弹力带将手臂向下拉回的力——不要让手臂被弹力带猛地带下
  • 专注于肩部后侧的离心制动发力

• 常见错误：

  • 使用过细或阻力不足的弹力管（训练刺激无效）
  • 未主动控制回位，让弹力带直接将手臂弹下

• 组数/次数：视频中未明确说明，演示中可见完成了 3 次

相关概念

• shoulder deceleration training
• rotator cuff strengthening
• resistance band training
• eccentric muscle control
• pitching mechanics
• sport-specific training
• posterior shoulder stability

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English Original 英文原文

Increase Pitching Velocity With One Exercise

Summary

Jeff from Athlean-X demonstrates a resistance band exercise designed to strengthen the shoulder’s deceleration muscles, which are critical for pitchers. The core principle is that a stronger braking system allows you to throw harder — the better you can slow the arm down, the faster you can accelerate it through the throw.

Key Points

• The braking system analogy: Just like a faster car needs better brakes, a pitcher who can better decelerate their arm can throw with greater velocity safely
• Deceleration muscles matter: The muscles at the back of the shoulder responsible for slowing the arm down are often undertrained compared to the throwing muscles
• Equipment setup: Anchor a resistance band low to the ground, approximately one to one and a half feet off the floor
• Band resistance is critical: The tubing must be thick/strong enough to actually pull your arm back toward the target — if it’s too thin or weak, the exercise won’t be effective
• Controlled resistance is the goal: The exercise is not about letting the band snap your arm down, but actively resisting and controlling the movement on the way back
• Mimics the throwing motion: The exercise starts in the cocking position, replicating the actual mechanics of a pitch to ensure sport-specific training

Exercise Details

Exercise: Resistance Band Shoulder Deceleration Drill

• Target muscles: Posterior shoulder muscles — the decelerators and braking muscles at the back of the shoulder

• Setup:

  • Anchor resistance band low, about 1–1.5 feet off the ground
  • Use thick tubing with enough resistance to pull the arm back toward the target

• Proper form cues:

  • Start with arm raised in the throwing/cocking position
  • Jump or step your body back away from the anchor point, loading the band
  • Resist and control the band as it pulls your arm back down — do not let it snap
  • Focus on the eccentric, braking action of the posterior shoulder

• Common mistakes to avoid:

  • Using tubing that is too thin or weak (eliminates the training stimulus)
  • Letting the band snap the arm down instead of actively controlling the descent

• Sets/Reps: Not explicitly stated, though 3 repetitions are demonstrated in the video

Mentioned Concepts

• shoulder deceleration training
• rotator cuff strengthening
• resistance band training
• eccentric muscle control
• pitching mechanics
• sport-specific training
• posterior shoulder stability