Things You'll Need:
- Partner
- Baseball
- Baseball gloves
- Stopwatch
- The will to work hard!
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Step 1
Throwing a baseball harder does not happen overnight. It takes lots of work over a long period of time. Step 1 to this process is to get fully warmed up with a partner of your choice who is close to your skill level. You need someone who will be able to keep up with you! Once you are fully warmed up, progressively move away from each other until you reach a point that you cannot throw any further while keeping the ball in the air the entire time. It is important the arch of the ball flight is as flat as possible. This is called "long toss".
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Step 2
Step 2 consists of timing yourself. Once you have reached your maximum throwing distance, time yourself. Time yourself for five minutes. Throw back and forth with your partner for that entire five minutes. If you are not used to doing long toss your arm will be very tired at this point. For the first week do this twice to three times, depending on the soreness of your arm.
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Step 3
Step 3 is all about increasing time. For weeks one through five, increase your time by one minute each week. This should make week five at ten straight minutes of long toss. Again, complete this twice to three times during that week. Now you have gone five weeks of doing long toss two to three times per week increasing by one minute each week. Whether you realize it or not, your arm is getting stronger!
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Step 4
Step 4 is about distance. You have focused on time for the previous five weeks, now it is all about distance. Warm up to your normal maximun throwing distance (by now you should have a very good idea where this is) and move 10 feet further. Complete your 10 minutes of long toss at this new distance. Once again it is very important to keep the ball on a flat plane. Getting the ball to your partner on a huge arch is not doing you any good!
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Step 5
Step 5 is achieving your goal. For the next five weeks increase your distance ten feet per week while continuing to throw for 10 minutes at a time. This means at the end of those five weeks you will be throwing for ten minutes at fifty feet further than your previous best only ten weeks ago!At this point take a break from long toss and go back to normal catch and watch the magic You will even impress yourself at the increased strength and endurance of your arm. You will be throwing harder than ever before and you will be able to keep doing it! Congratulations.
