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How to Improve Arm Strength For Baseball

When people talk about improving arm strength, they are basically asking “How can a player throw the ball faster?” This is one of the most asked questions I have received from parents in my twenty one years of teaching baseball and softball. Throwing the ball faster and building arm strength for baseball and softball are basically the same thing. The answer to the question is very simple, “Throw it right and throw it often.” There is no magic formula. The secret is good, solid throwing mechanics and throwing at least six to nine months of the year. Of course, many experts will tell you that arm speed is genetic; that players are ready to jump faster based on their genetic make-up. I’m sure they are right, however unless a player gives it everything they have, meaning the aforementioned combination of good mechanics and a consistent throw, players don’t know how fast they are genetically capable of throwing. Any player can increase their arm strength if they keep practicing. Of course, weak-armed players need more practice than strong-armed players, but weak-armed players also gain the most.

With this in mind, below are tips to help players improve arm strength:

1. At a young age, parents should have players’ throwing mechanics analyzed by a professional throwing coach. Any proposed deficiencies must be addressed until proper casting fundamentals are obtained. Without the right fundamentals, a player will not reach their potential and will probably not be able to avoid a hand (arm or shoulder) injury at some point.

2. About a month before their team practice begins, players should start throwing twice a week, followed by three to four times a week.

3. Players should gradually increase the speed and distance of the throws until they are at maximum line drive distance. Players must throw at least 10 throws from this “long throw” distance and stop when their arm starts to roll or their throw starts to lose distance. The long throw is for players to throw the maximum distance “in the air” without taking a large arc in the throw.

4. When the season starts, position players must throw 5 days a week. No additional throwing is required than the normal game day throwing. Of course, guards should take days off after firing.

5. Players must continue throwing several days a week after their season is over, up to nine months of the year, with two days a week of extended play.

Players may not see an immediate improvement in hand strength, but over time they will notice much stronger weapons. As a coach, I have seen all players improve greatly when they stick with a long-term throwing program. Although strength training exercises do not directly lead to increased arm speed and throwing power, they can lead to faster overall strength and shoulder recovery time. Therefore, a controlled, age-appropriate strength training program is recommended.

A few additional points worth knowing:

* The number of maximum effort throwing days (low or long throwing) must exclude one throwing day during the week. For example, players who typically throw four to five days a week should take a day off for extra days of rest after a long putt or putt.

*Players who complain of fatigue and pain in their hands should not throw it. Rest days are also important for improving arm strength.

*Rookies on travel teams or in leagues without indoor coaching are at the greatest risk of developing sore and tired hands. Adults involved with these teams and leagues should pay special attention to “overuse” throws. With this in mind, coaches are responsible for making sure their teams have enough pitchers to handle the load of pitchers.

*Players must rest for three consecutive months without skipping a certain period of the year.

* There is no harm and maybe some benefit in using a light weight ball for some of this throwing.

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