Fall ball sneaks up fast. One day you’re finishing summer ball, the next you’re getting the nod for your first outing of the fall season. The players who thrive aren’t the ones who just throw more, they’re the ones who build arm strength, speed, and resilience the right way.
That’s where Squid Bands and Squid Throw come in. Together, they give you a smarter way to ramp up for fall ball without logging a ton of unnecessary innings. Below are two go-to drills that take less than 10 minutes, can be done anywhere, and will get your arm fall-ready.
Drill 1: Squid Band Warm-Up Flow (5 minutes)
Why it works: Prepares the shoulder, rotator cuff, and scapular muscles so your arm is stable before you start throwing.
How to do it:
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Anchor the Squid Bands at waist height.
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External Rotations (10 reps per arm) – Elbow bent 90°, rotate your hand outward slowly, keeping the elbow tucked to your side.
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Reverse Flys (10 reps) – Straight arms, pull the band apart, focus on squeezing your shoulder blades together.
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Scap Pulls (10 reps) – With straight arms, pull band straight back by engaging your scap muscles.
👉 Run through this sequence twice. You should feel loose, not fatigued.
Drill 2: Squid Throw Velocity Builder (5 minutes)
Why it works: Trains fastball intent and arm speed without grinding through a bullpen.
How to do it:
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Grab your Squid Throw (start with the lighter option if you’re just ramping up).
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Step-Behind Throws (6-8 reps) – Start side-on, step behind your lead foot, and fire with max intent.
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Shuffle Throws (6-8 reps) – Take two quick shuffle steps into your throw, focusing on rhythm and explosive arm speed.
👉 Do 2–3 sets with 45 seconds rest in between. Keep each rep sharp and fast.
The Takeaway
You don’t need 50 tosses off the mound to build up for fall. With just Squid Bands and a Squid Throw, you can activate your arm, train velocity, and show up on day one of fall ball already game ready.
Do this combo 3-4x a week, and you’ll notice the difference when you step on the field
Stronger, quicker, and more resilient.