Building arm strength is a key factor for any baseball player and it is especially vital for pitching. Not only do you want to build up your arm so you can throw hard, but you want to build it up so it can remain strong throughout a full season. You can do a number of exercises to fire the ball like a cannon.
Leg Strength
One reason some pitchers can throw harder than others is through the development of the legs. You are not just throwing with your arm and upper body. You must use your legs to generate power, much the same way a boxer throws starts his power punches with his legs. To build throwing velocity, develop your legs by running. On a day when you are not pitching, run from the right field foul line to the left field foul line and back three times. This demanding exercise will help keep you in shape and develop a strong arm for throwing. Baseball pitchers who want more power have been running in the outfield for decades.
Long Toss
The long toss is one of the keys to developing arm strength and power. Start off by warming up with a teammate. You should be about 60 feet apart from each other. After 10 back-and-forth throws, start spreading out. High school players can go to about 150 feet while college or professional players can move to a distance of 200 feet. The key when playing long toss is finding the proper release point that will allow you to generate the kind of distance you want. Throwing the ball from 150 feet or more for at least 20 throws will help you throw harder from the mound or to a base when throwing from the outfield or infield
Arm Circles
Arm circles will build strength in your shoulder for throwing and it will also help you exercise the four small muscles in the rotator cuff that support shoulder movement. Stand up straight and extend your arms so they are in the letter "T" position. Make small circles that are 6 to 8 inches in diameter. Do this for 20 forward circles and then 20 backward circles. Shake your arms out and then take a one-minute break before repeating the drill.
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