What are some tips to improve my throwing arm?

Question

With try outs in the spring and a very good team, I need to improve my throwing distance and speed (velocity). What are some lifting and throwing etc. exercises I can do to improve my arm?

Answer 1

Most of your velocity will come from your legs. The more strength and endurance you can put into them and your back will go a long way into improving your arm. Also work on your forearms. The old standard of a bucket of sand or just the weight pinchers to build up the strength between your wrist and elbow will be enormous. Light weights to similate your pitching motion to stretch out your tendons and ligaments (10 lbs or less). Note - don't over do it! Slow and steady to lighly stretch and warm up the areas of your arm, shoulder and back are the goal. Start will smaller weights (2-3 lbs) and gradually move up as you build mass. You want to keep the soft tissue plyable, not look like Arnold Schwartzenagger by March!

Once you are comfortable with the weights, you can start working on the bicepts and tricepts. Eventually, you will have a well-rounded toning of the pitching arm throughout the mechanics, and with the leg strength, not put too much stress on the arm, so you will be able to recover quickly after each rotation and have a long and healthy career.

Just remember, if you make it to the Majors, don't forget who gave you the advice! :)

Answer 2

Here are a few links to help you out, including ones to help with the inevitable "thrower's arm" malady, sometimes referred to as "tennis elbow" (it would have been more helpful if you had mentioned which position you intend on playing).

BTW, other "throwing" activities, such as bowling, lacrosse, and football, among others, may not help a baseball player, because they use different muscles and techniques, which could "throw" off your game (pun definitely intended!).

Good luck (and remember to save me a box seat when you make it to the majors)! ;)

Answer 3

Lift weights....power generates from your body to throw so core (center mass abs and bench press/incline press) to shoulder (rows, dips) to arm (curls)...don't forget lat pulldowns...and work on your technique so you won't be throwing your arm out which will slow down your healing progression...

Answer 4

Playing long toss is a good one, just keep extending the distance between you and your partner. Just keep throwing the ball every chance you get.