Building arm strength often is the goal of many young pitchers. Maintaining arm strength is vital for experienced pitchers. The four small muscles of the rotator cuff support a pitcher's ability to throw with velocity and accuracy. Building arm strength means taking care of those muscles and building them up with exercises. Since throwing is an unnatural motion for the shoulder, it is vital to maintain a routine for pitching and throwing.
Step 1
Play long toss on a regular basis. The best way to build arm strength is to throw regularly, according to Chicago White Sox pitching coach Don Cooper. He believes you can build a stronger arm by playing catch nearly every day. However, to increase arm strength, stretch out the throws from about 60 feet to at least 90 feet. Throw for 15 to 20 minutes per day to get a stronger arm.
Step 2
Position yourself on one knee and cup the elbow of your throwing arm with your non-throwing hand. Your throwing partner should be about 10 feet away. Hold the ball directly above your knee and snap your wrist down. This will help build your forearm and wrist. Make at least 20 throws like this to build a stronger arm.
Step 3
Run in the outfield every day to build arm strength. Pitchers have been running to build leg strength and endurance. By building endurance, you have a better chance of throwing with the proper form late in the game when you might tend to tire. Holding onto your form will allow you throw harder at difficult moments in the game.
Step 4
Toss a weighted baseball to build arm strength. Weighted baseballs should be used at the end of practice when your arm is somewhat fatigued. Making 10 to 15 throws with a weighted ball will help you build arm strength. It is important not to try to pitch with the weighted baseball. You should only try to play catch with it for the final throws in practice. Do this two or three times per week. If you do it more than that, you will put too much pressure on your arm.
References
- Pitching Professor; Increase Your Velocity and Arm Strength; John Bagonzi
- Baseball Tips; Thrive on Throwing; Alan Jaeger
- Don Cooper; White Sox pitching coach; Chicago
