Having a strong throwing arm in baseball is not an easy accomplishment. Keeping your shoulder healthy and avoiding injuries is an achievement in itself. The overhand throwing motion in baseball is not easy and puts pressure on the four small muscles of the rotator cuff that support all of the shoulder's movements. Building arm strength and throwing velocity takes practice and excellent form.
Step 1
Warm up properly before practices and games by performing arm calisthenics. Arm circles will help build strength and flexibility. Extend your arms out at shoulder level and do forward circles for a count of 10 seconds. Shake your arms out. Do five more forward arm circles. Then reverse the circles, doing five sets for a count of 10 seconds.
Step 2
Throw with a partner for the first five minutes of practice to warm up your arm and strengthen your rotator cuff. Throw from a distance of 60 feet to start and gradually lengthen your throws until you are 125 feet away.
Step 3
Build core strength in addition to arm and shoulder strength by performing light dumbbell lifts while sitting on an exercise ball. Lift a 5-lb. dumbbell overhead in your throwing arm. Return your arm to your side. Lift the dumbbell 10 times, take a 30-second break and repeat the set.
Step 4
Place your pitching hand in a bucket filled with 20 lbs. of rice to build strength in your arm. Move your hand around for one minute at a time. This can get make your arm quite fatigued but it will build strength in your forearm, biceps and shoulder and help you throw the baseball harder.
Step 5
Attach a resistance band to a door or a high piece of furniture to strengthen your arm. Hold the resistance band at shoulder height and pull the band down until your hand is at mid-thigh level. Return your hand to the starting position. Do this 10 times, take a one-minute break and repeat the set.
Things You'll Need
- Light dumbbells
- Rice
- Bucket
- Resistance bands
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