Baseball is a game where functional strength is a crucial aspect of your ability, according to Be a Better Hitter. The goal is not to be as big and bulky as possible, but rather to have your muscles working at optimum efficiency with the ability to explode with bursts of power. For pitchers, the rotator cuff is perhaps the muscle where functional strength is most needed, as an injury to the rotator cuff can be the end of a season -- or even the career of a pitcher.
Step 1
Strengthen your rotator cuff using light weights. The rotator cuff is made up of four smaller muscles, so using heavy weights could have a damaging effect on your shoulder. Use weights between 3 and 5 lb., and in high repetitions. One way to do this is to lay on your non-pitching side, and hold the weight in your pitching hand next to your stomach. Lift the weight toward the ceiling, moving your elbow to about 90 degrees. Keep your core tight so the weight works your shoulder muscles, and complete between one and three sets of 12 to 15 repetitions.
Step 2
Incorporate stretching and resistance exercises using surgical tubing to strengthen your rotator cuff muscles. These exercises can help maximize the flexibility as well as the range of motion in your shoulder. Use the surgical tubing to give your shoulder a more thorough stretch, targeting the specific rotator cuff muscles. Simply tie one end of the tubing to a stationary object and then pull on the tubing with your pitching arm until you feel a deep stretch in your shoulder joint. The balanced stretch this provides can help you recover from game to game and improve your endurance over the course of a season. Be sure to stretch out before and after any throwing session.
Step 3
Throw long tosses to loosen up your shoulder muscles. Many pitchers throw long tosses as a part of their daily routine -- this is done to keep your shoulder loose and, as a byproduct, the shoulder gets stronger. When your arm is looser your shoulder can work more efficiently, enabling higher velocity and better endurance. The long distances that you throw the ball, including upward of 300 feet, helps extend and strengthen the rotator cuff muscles.
Tips and Warnings
- Know that your arm is different from anyone else's. Find exercises that enable you to throw at your highest potential.
Things You'll Need
- Dumbbells
- Surgical tubing
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