How to Develop Arm Strength for Baseball

Introduction

Repeatedly throwing a baseball over long periods of time without having developed your arm strength may cause injury to your shoulder, arm or wrist. Injury from throwing a baseball can be prevented if you develop your arm strength through several different methods. Use these tips to learn how to develop arm strength for baseball.

Steps 

# Develop a throwing strength work out program. Throwing a baseball utilizes many small muscles in your arm. Putting together a program that targets these smaller muscles will help you throw harder, further and faster.

# Research and copy workout routines other successful baseball players use to strengthen their arms. Usually, a routine will involve exercises like shoulder abduction, abduction external rotation and side-lying external rotation.

#Use dumbbells when executing your throwing strength program. Utilize dumbbells between the weight of 3 to 8 pounds, especially if you're just beginning a program. Trying to lift heavier weight could result in injury.

#Use a resistance band to strengthen your arm. A resistance band is like a large rubber band that utilizes resistance to build muscles. Resistance band exercises are helpful for building arm strength. An example of a resistance band exercise that increases arm strength for baseball is a D2 flexion. This is done standing, with 1 end of the resistance band fixed in a spot on the floor near your feet and the other end of the band in your hand. Raise your arm to your side while holding the band to help strengthen the muscles in your shoulder.

# Strengthen your forearms. Strong forearms help you grip the ball better and enable you to snap the baseball with your wrist.

# Do wrist curls. Wrist curls can be done with dumbbells. Place your entire forearm across a bench with your hand hanging off of the edge. With your palm facing up, curl the dumbbell using only your wrist as many times as you can.

#Do a plate pinch. The flat, circular weights used on squat racks and barbells are called plates. To increase your wrist strength, hold a plate in your hand at your side and pinch it to keep from dropping it.

 # Play long toss with a partner. Long toss will help you determine how far you can throw the ball. Consistently pushing yourself to throw farther not only will develop the throwing muscles in your arms, but will add speed to your throws, as well.

 #Move farther apart when playing long toss. Start close to your partner and then begin to move further apart as your throwing muscles warm up.

 # Throw a baseball regularly. Tossing a ball often, without necessarily trying to throw hard or fast, will maintain the strength in your arm. Taking long periods off between throwing a baseball will continually set back your throwing strength.

# Perfect your throwing mechanics. Based on your body type and what kind of pitcher you want to become (fastball, underarm, sidearm, etc.), your mechanics are going to vary. Have someone familiar with the art of pitching assess you and help you perfect your mechanics. You will not be able to develop your throwing muscles to their maximum capacity if your mechanics are incorrect.

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