How to improve arm strength for baseball

When people talk about improving arm strength, they basically ask “How can a ballplayer throw a ball faster?” This is one of the most frequently asked questions I have received from parents in my twenty-one years of teaching baseball and softball. Throwing the ball faster and strengthening your arms for baseball and softball is basically the same thing. The answer to the question is very simple: “Shoot right and shoot often.” There is no magic formula. The secret is good, solid pitching mechanics and pitching at least six to nine months out of the year. Of course, many experts will tell you that arm speed is based on genetics; that players are predisposed to be able to throw at maximum speed based on their genetic makeup. I’m sure they’re right, however, until a player gives it all he’s got, ie the aforementioned combination of good mechanics and continuous pitching, players don’t know what speed they are genetically capable of pitching. All players are capable of greater arm strength if they put in the time to practice. Of course, players with weaker weapons need to practice more than players with stronger weapons, but players with weaker weapons also have more to gain.

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

1. At an early age, parents should have a professional pitching coach analyze the players’ pitching mechanics. Any suggested deficiencies should be addressed until the correct launch fundamentals are achieved. Without the right fundamentals, a player won’t reach his potential and probably won’t be able to avoid an arm (shoulder or elbow) injury at some point.

2. About a month before their team’s practice begins, players should start pitching twice a week, followed by three and four times a week.

3. Players should gradually increase the speed and distance of their shots until they reach maximum line advance distance. Players must throw at least 10 pitches from this “long pitch” distance and stop when their arm starts to tire or their pitches start to lose distance. The long throw is when players throw the maximum distance “in the air” without putting up a large arc on the throw.

4. Once the season starts, position players will be required to pitch up to 5 days a week. No additional pitches other than normal game day pitches are required. Of course, pitchers must take days off after pitching.

5. Players must continue to pitch a few days a week after their season concludes, up to nine months a year, with two days a week throwing long pitches.

Players may not notice an immediate improvement in arm strength, but over time they will see much stronger arms. As a coach, I’ve seen all players improve a lot when they stick to a long-term shooting schedule. Although strength training exercises do not directly lead to increased arm speed and throwing strength, they can lead to overall strength and faster recovery time for the arm. Therefore, an age-oriented and controlled strength training program is recommended.

Some additional points worth knowing:

* The number of maximum effort casting days (casting or long casting) must eliminate one casting day during the week. For example, players who normally pitch four or five days a week should cut out a day to rest more after pitching or pitching.

*Players complaining of sore or tired arms should not throw through it. Rest days are also important for improving arm strength.

* Pitchers, who are on travel teams or in leagues with no set innings guidelines, are in the greatest danger of developing sore and tired arms. Adults associated with these teams and leagues should pay special attention to “overuse” pitches. With this in mind, coaches are responsible for making sure their teams have enough pitchers to handle the pitching load.

*Players must take a three-month consecutive break from pitching at some point during the year.

* There is no harm and maybe some benefit to using a lighter ball for some of these pitches.