Even if you are not a pitcher, your arm strength, speed and power are important components for your success as a baseball player. Working out your arm for optimal performance on the baseball field requires more than doing a few biceps curls. A proper arm program includes standard strength exercises, sport-specific exercises, explosive movements and muscle-specific exercises. Incorporate all types of exercises to create a program that will increase your performance and minimize your risk for injury on the field.
Step 1
Include basic strength training exercises that work the shoulder and arm muscles. Design your workout around multi-joint exercises, such as chest presses, bent-over rows and overhead presses. Incorporate small muscle, single-joint exercises at the end of your workout. These include biceps curls, triceps extensions and shoulder raises.
Step 2
Select different set and repetition schemes to meet your goals. To increase arm strength, perform three to five sets of an exercise, with four to six repetitions each set. To increase muscular endurance in your arm, do three to six sets of an exercise, with 12 to 15 repetitions each set. For explosive power, do three to five sets, four to seven repetitions each.
Step 3
Avoid exercises that stress the shoulder joint. The National Strength and Conditioning Association notes that the shoulder joint lacks the structural support to keep it securely in place, which makes it more susceptible to injury than other joints. Avoid exercises that place the shoulder in a vulnerable position, such as barbell bench presses, upright rows and dips. Use dumbbells and cables that allow the shoulder to move in a more natural pattern.
Step 4
Include sport specific arm movements, such as plyometric exercises with a medicine ball. Sport specific movements mimic the movements you perform on the field. Use a weighted medicine ball to do explosive throwing movements such as overhead throws and side throws.
Step 5
Include strengthening exercises specifically for the rotator cuff and throwing muscles. Do internal and external shoulder rotation exercises, shoulder abduction exercises and diagonal pattern shoulder exercises using a light weight exercise band.
Tips and Warnings
- Although training the arm is important for a baseball player, your must properly train all parts of the body. Include leg, upper body and core training in your program. Periodize your arm workout based on the time of year. Perform heavy, strength-enhancing workouts during the off-season and endurance-enhancing workouts during the season.
- Consult a physician before starting an exercise program.
Things You'll Need
- Free weights
- Medicine ball
- Exercise bands
References
- National Strength and Conditioning Association: Specificity for Sport; N. Travis Triplett, PhD, CSCS, *D
- "NSCA's Performance Training Journal"; Plyometric Tips for Baseball Players; Jason Brumitt
- American Sports Medicine Institute; Throwers Ten Exercise Program
- "NSCA's Performance Training Journal"; Baseball Strength Training Shoulder Safety: Popular Exercises NOT to Do In the Gym; Kyle Brown
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