A baseball pitcher dictates the pace of the game from the time he steps on the mound. The main responsibilities of this position are to throw hard, fast and be as accurate as possible. Although proper technique has a lot to do with these skills, you can give your fastball a bit more velocity by doing some key exercises. Arm strength is only one part of the plan. Since you generate significant force from your midsection and lower body, the core muscles and legs need to be addressed as well.
Twisting Biceps Curls
The biceps flex the elbow, causing you to decrease the joint angle between your upper arm and forearm. During a game, you perform this motion dozens of times when you throw pitches. Twisting biceps curls help strengthen the biceps. You need a set of dumbbells to do them. Stand with your feet shoulder-width apart and hold the weights down at your sides with palms facing in. Steadily lift the dumbbell in your right hand by bending your elbow. As you move it up toward your chest, twist your wrist so your palm faces you. Hold for a second, slowly lower the weight and repeat on the other side. Continue to alternate back and forth.
One-Arm Triceps Extensions
The triceps sit on the back of the upper arm and they extend the elbow, which takes place when you straighten your arm. One-arm extensions strengthen the triceps and require the use of one dumbbell. Stand with your feet shoulder-width apart and hold the weight straight overhead in your right hand with your palm facing forward. Keeping your upper arm still, bend your elbow to lower the dumbbell behind your head. Lift it back up steadily, repeat for a set of reps and switch sides.
External Rotations
The rotator cuff is a small grouping of muscles that surround the joint of the shoulder. Strengthening these muscles will give you the ability to pitch with velocity for an extended period of time. An external rotation requires a rubber resistance band. Attach one end of the band to a vertical post or weight machine at waist height and stand with your right shoulder facing the anchor. After wrapping the end of the band around your left hand, bend your left elbow 90 degrees and rest your upper arm against your side. Your left forearm should be out in front of your stomach at this point. Keeping your upper arm still, rotate your forearm out to your left side as far as possible. Slowly move it back in, repeat for a set of reps and switch sides.
Walking Lunge with Medicine Ball Twist
A lunge works the glutes, quadriceps and hamstrings, which all need to be strong to repetitively push off the mound during a game. Adding a medicine ball twist to this exercise also recruits the core muscles, which need to be strong for force production. Begin by standing with your feet shoulder-width apart and holding a medicine ball at arm's reach in front of your chest. Keeping your back straight, take a step forward with your right foot and lower yourself into a lunge by bending both knees. As you do this, twist your torso to the right side as far as possible as you move the ball. Twist yourself back to a forward position, stand back up and repeat the whole sequence on your other side. Continue to alternate back and forth.
Plank
A plank pose works the abs from a face-down position without movement. Begin by lying on your stomach with your hands directly under your shoulders and feet together. Steadily push yourself up until your arms are fully extended. Raise your hips in the air until your back is straight and contract your abs. Hold this position until you feel fatigued. To work the obliques, which are on your sides, perform side planks. Place your right hand on the floor, rotate your torso so it is perpendicular to the floor and stack your legs. Steadily push yourself off the floor until your body is straight, and extend your left arm in the air. After holding as long as possible, switch sides. You also have the option of doing both of these exercises on your forearms.
Bicycle Crunch
The bicycle crunch works the entire abdominal area in a twisting motion that resembles a pitching motion. To increase resistance, strap on a pair of ankle weights. Begin from a face-up position on the floor with your legs lifted, knees bent 90 degrees and hands on the sides of your head. Steadily raise your shoulders and head from the floor and look at your thighs. Move your left elbow and right knee toward each other as you extend your left leg, then quickly reverse your direction. Continue to alternate back and forth in a steady motion.
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