Preparing to pitch is a long-term process. Pitchers need arm strength, flexibility, endurance and stability in order to pitch without injury. Since pitching in baseball is an unnatural motion--the shoulder was not meant to throw overhand--the muscles and tendons surrounding the joint need to be exercised in order to keep the rotator cuff from suffering an injury.
Jobe Exercises
This exercise was named after noted sports orthopedic surgeon Dr. Frank Jobe, who has pioneered shoulder surgical techniques and has authored many rehab techniques. In order to build up the rotator cuff muscles, you must use light weights. You don't want to tax those small muscles with heavy weights. Take a 3-lb. dumbbell in each hand and hold the dumbbells at your side. Lift your arms until they are parallel to the floor. Hold that for two seconds and then return to the starting position. Do this 15 times, take a one-minute break and repeat the set.
Shoulder Press
Lie down on an exercise ball so your shoulder blades are on the ball, your trunk is parallel to the floor, your knees are bent and your feet are on the floor. Take a small medicine ball--about 5 to 7 lbs.--and hold it in your hands at chest level. Press the medicine ball up in the air and hold that position for two seconds. Bring the ball down and repeat the exercise 15 times. Take a one-minute break and repeat the set.
Throwing Program
It is important to throw the baseball throughout the year if you want to build up your rotator cuff muscles. You do not have to practice your pitching, but you should play catch with a partner three or four times a week during the off season and continue to throw during the season on days when you don't pitch. Throwing the ball 75 to 100 feet for about 15 to 20 minutes per day will build up your rotator cuff muscles without overtaxing them.
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