Regardless of the sport you play, strength and power is important when throwing. In football, quarterbacks need the ability to throw a ball at fast speeds and sometimes long distances. In baseball, pitchers need speed and endurance to strike batters out. And fielders need to be able to throw quickly to get out base runners. In many other sports, including softball and track and field, a strong arm is key to success. And exercising is the way to build strength.
Triceps Extension with Resistance Band
A resistance band is a way to exercise muscles without using weights. Extensions can strengthen your throwing arm by targeting the triceps muscle. While standing straight with your feet shoulder-width apart, grab the band at each end with both hands. Your throwing hand should be above your head while your other hand is straight down at your side.
Extend the elbow of your throwing arm over your head while keeping your other arm in place at your side. Fully extend your throwing arm, and then slowly bring it back down. Repeat several times. If you want to keep your muscles to look even, switch arms and work out your non-throwing arm as well.
Lateral Rows with Resistance Band
Lateral rows help strengthen your arms in the triceps and shoulder areas. Stand up straight with the middle part of your resistance band under your feet. Grab each end of the resistance band with your hands. With your hands hanging at your sides, palms facing inward, slowly raise each arm straight to the side, pulling the resistance band upward. Continue to raise your arms until they are at shoulder height. Slowly return to the starting position and repeat several more times. Try to keep your elbows and knees slightly bent during the exercise.
Prone Shoulder Extension
The prone shoulder extension can help strengthen the shoulder muscles of your throwing arm. Lie facedown on a table or workout bench with a dumbbell in your throwing hand. Your throwing arm should be hanging off the side of the table. Slowly raise your arm and the dumbbell upward toward your thigh while keeping your palm facing inward. When your arm is parallel with your body, hold for two seconds, and then lower again. Repeat several more times.
Internal Rotation Abduction
With the internal rotation abduction exercise, attach on end a resistance band to a fence or heavy workout apparatus. Stand with your back facing the band, and grab the other end of the band with your throwing hand. Hold your hand with the band at head level with your elbow bent at a 90-degree angle. Bend your arm forward in a slow throwing motion, stretching out the band. When your forearm is parallel with the floor, hold for two seconds, and then slowly return to the starting position. Repeat several times.
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