How can i improve my arm strength within a 2 month period?

Question

I play for a college baseball team and have been trying to develop my arm strength but haven't been seeing results. What might I need to do to get it ready for the season?

Answer 1

Ever seen the movie "Lady in the Water"?

Answer 2

Sorry, but you need to realize that developing any significant arm strength takes more than two months. Starting this close to the season is ok, but you need to be careful that you don't push yourself too hard and end up either injuring it or over-extending it to the point of exhaustion and chronic weakness instead! You won't see a lot of results until NEXT season, if you do things correctly.
However, since you are starting this late and need to make the most of a bad situation, you might try using a pully system or surgical tubing with which you can simulate the throwing motion with resistance. You might take a weighted (quite heavy - even steel or part lead) ball to throw around as long as you don't do something foolish and try to uncork a throw full-strength. And if you throw it too often, you might actually tire out your arm - something to think about with a full season staring you straight in the eye.
Another idea - especially if you are a pitcher - is using what is called over/underloading, which is a system developed by Tom House, the former pithing coach of such notable pitchers as Nolan Ryan. One simply uses a set of three baseballs, one an ounce lighter than regulation, a regulation weight ball, and one that is an ounce heavier. Using this system properly uses "muscle memory" to assist you in speeding up your arm, thus making you throw harder. Refer to www.nationalpitching.com for a little more information on the protocol, etc.

Having worked with him in several clinics, I can attest to you that if you are a pitcher, YOU CAN NOT BEAT TOM'S ADVICE! If you have a chance, go to one of his clinics, or check out [e-mail].

Answer 3

You should do a few things. Lifting weights is an obvious one, and I would suggest you get with a trainer (maybe at a gym?) and have them help you with ways to work your rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis). Also, do some wrist curls with a lighter weight (say 3-5 pounds) working both extension and flexion. Finally, be sure to work your chest and traps and lats in your back. All this combined should give you want you need to be ready for the season. Good luck.

Answer 4

Free weights. Begin with 3-5 pound barbell and for a month do all the exercises listed and shown on the wall of your gym or at school. After a month, increase the weight to 7-10 pounds. Take it slow. Don't strain any muscle.

Answer 5

trust me when I say this because I know, I've seen the results. lifting light weights is good, but the BEST way to gain arm strength is to throw. throw throw throw-everyday. it's hard if you can't find someone to throw with, but nothing else is as effective. when you throw, be sure to stretch first. then start off lightly. gradually increase the distance until you are long-tossing. throw firmly also, throwing rainbows does absolutely nothing. don't throw as hard as you can, but make sure you put some effort into it. i guarantee this is the best way to do it, plain and simple. if you get soreness, keep throwing. soreness is normal and you need to work through it. if you feel a sharp pain, stop immediately. icing after each time you throw is a very good idea too. it helps keep soreness down.

Answer 6

long toss is the best way to go, can't say how much improvement in two months, but just get a partner and start throwing back and forth, be sure your feet are firmly planted to the ground and use nothing but your upper body to throw the ball. I have heard of some major league players being able to long toss one side of the football field to the other...when they were in high school!!!

Answer 7

For baseball, you require great wrist, forearm and shoulder strength. What I use is a Powerball, which is a hand held gyroscope with helps with the conditioning of all of those muscles. I play hockey, and after using the Powerball for a while, I felt that my shot was substantially harder.

Answer 8

don't you have a coach or something on your team that you could ask? Kinda lame that you can't get this kind of help from your team's coaching staff. Maybe play some long toss or something to help with arm strength.

Answer 9

well if you want to develop arm strength your going to have to lift weights thats a no doubter

Answer 10

Exercise.
Life Weights, do push ups.
Do on a daily basis and your arms should get stronger.

Answer 11

for strength go with long toss, wieghted balls and consistent throwing. for speed go with consistant throing and underload training aka light baseballs but not too light, go with the easton incrediball.