The shoulder is one of the most vital muscles when it comes to playing softball. It plays a huge role in throwing the ball, and having strong shoulder muscles is vital to anyone who is considering becoming a pitcher. The shoulder is also vital when it comes to swinging the bat. Since the shoulder is supported by four small muscles that can easily get injured, it is in the softball player's interest to strengthen and support these muscles with exercise.
Arm Curls on an Exercise Ball
This will help build strength at the front of the shoulder and help a pitcher gain more speed on her delivery. Sit on an exercise ball and find your balance point. Take a 5-lb. dumbbell and hold it in your pitching arm, which should be extended toward the floor. Curl the weight up until it is two inches from your shoulder. Return the weight to the starting position. Do this 15 times, take a 30-second break and then repeat the set. Do the same exercise with your opposite arm as well.
Exercise Band Twists
Connect one end of an exercise band to a door knob on a closed door. Take the other end and hold it in your closed hand and hold that hand at waist level. With your elbow, come forward with your hand as if you were following through as you swing a bat. Return to the starting position. Do this 15 times, take a 30-second break and then repeat the set. Do the same exercise with your opposite arm.
Long Toss
There is nothing better for building strength in your shoulder for softball than throwing a softball. Play long toss with a teammate to make sure your shoulder is strong enough to make hard throws in a competitive game. Stand about 90 to 100 feet away from your partner and step and throw toward her. Try to throw hard enough that the ball reaches her at shoulder height. Do this for 15 to 20 minutes every day at the start of practice. You are not trying to overpower the ball, you are just trying to reach your partner with a throw on a line.
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