All baseball players need to strengthen their arms when they prepare for the baseball season. This is particularly true for pitchers, who may throw more than 100 pitches in a game. The strength of the pitching arm depends largely on the health and viability of the shoulder, elbow and wrist. All shoulder movements are supported by four small muscles called the rotator cuff. You can injure them easily, so you need to prepare them properly for pitching.
Long-Distance Throwing
One of the best exercises players and pitchers can perform to strengthen their arms is to play long toss. Before every baseball practice, players will warm up their arms by playing catch with a partner from a distance of 50 to 60 feet. Instead of moving on to the next task after five minutes, stretch out your throw until you are 100 to 120 feet apart. Throw for 10 to 15 minutes to build arm and shoulder strength.
Jobe Workouts for Rotator Cuff
This exercise was developed by orthopedist Dr. Frank Jobe, who is widely recognized as the most important surgeon in baseball history. He developed the procedure widely known as "Tommy John surgery," which allows pitchers to come back from rotator cuff damage. In this exercise, hold 5 lb. weights in each hand down at your sides. Lift your arms until they are extending out and your body position resembles the letter "T." Bring your arm back down to the starting position. Do this 15 times, take a one-minute break and repeat the set.
Wrist Curls
You must strengthen the wrist when you prepare to pitch. All pitchers use their wrists when they release the ball, particularly those who depend on breaking balls. Sit on a physio-ball and use an elastic tubing cord. Hold the cord in your hand and place your arm on your thigh with your palm facing the ceiling. Bring your arm up in a curling motion. Do this 10 times, take a 30-second break and repeat the set.
Medicine Ball Workout
This exercise strengthens the arms, the upper body and the core muscles. When you strengthen the core and upper body muscles, it takes much of the pressure off your pitching arm. Lie flat on the ground with your knees bent at a 45-degree angle. Place a 10-lb. medicine ball on your right side. Rotate your trunk and pick up the ball. Then move it to your left. Then pick it up and place it back on the right side. Do this 10 times, take a 30-second break and repeat the set.
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