No matter the position of a player -- from pitcher to outfield to shortstop to catcher -- the throwing arm is an essential tool for baseball success. Like any good tool, a player's arm will be called on extensively to perform, and it needs to be maintained, conditioned and strengthened, in season or out of season.
Building Strength
Throwing a baseball begins and ends with the rotator cuff, the group of four shoulder muscles that help the arm rotate and move within its socket. To build and maintain the rotator cuff, the "Thrower's 10," an exercise program created by the American Sports Medicine Institute, is widely referenced as one of the best ways to build and maintain shoulder, arm and wrist strength. The program includes 10 repetition exercises that involve stretching elastic/rubber tubing or bands, lifting lightweight dumbbells -- starting with 5 lbs. or less -- and even performing basic pushups to strengthen the throwing muscles. The program begins with a diagonal pattern extension exercise in which the thrower grabs hold of tubing fixed overhead and to the side and pulls down with the throwing hand across to the opposite side of the body. Another program exercise is the pressup, in which the thrower is seated in a chair with both hands, palms down, on the top of the seat. The thrower then pushes down to elevate the body off the seat for two seconds before slowly lowering back to a seated position.
Proper Form
Before actually picking up a baseball to begin throwing, stretching the arm and shoulder and warming up with light tosses at a close distance is important. Using proper throwing technique also is vital, especially for younger players. Throwers should begin with their lead (glove-hand) shoulder and lead foot pointing toward the target. They should then step toward that target with the lead foot, rotating the hips and following through with the throwing arm, bent at the elbow and above the shoulder. This form starts with Little Leaguers but should be maintained by throwers of all ages.
Maintenance
Once a thrower/pitcher is warmed up and is using proper form, it's time to work the arm and that, naturally, means throwing and more throwing. Long toss -- throwing at increasingly longer distances back and forth with a partner -- is commonly recommended to build strength and enhance endurance. An article on TheCompletePitcher.com, a website founded by former major league pitcher Steven Ellis, recommends that long toss should begin with the throwers 30 feet apart and then add distance "until you can no longer one hop your partner" on a bounce. Continuing to use the "Thrower's 10" program and strengthening the core/midsection and legs through weight lifting also is helpful.
Afterward
Maintaining a strong throwing arm also involves some post-throwing care. Running or jogging after throwing helps stimulate blood flow in the body and arm, and icing the arm is recommended if a thrower is experiencing discomfort. Taking days off after a particularly strenuous throwing session or high-pitch count outing also are beneficial.
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