How to Throw Harder

Throwing a baseball hard is largely a matter of genetics. Some people can simply throw harder and farther than others, based solely on natural ability. However, there are a few things you can do to increase your arm strength and allow you to throw harder. This article will give you some ideas for exercises and drills you can use to throw a baseball harder than you did before.

Difficulty: Moderately Challenging

Instructions

Stretching & strengthening

1. Stretch your arm (and your entire body) well before you begin an type of workout routine. Specifically, you want to stretch your rotator cuff, triceps and biceps muscles.

2. Stretch your shoulders by having a partner stand behind you and slowly raise your arms behind your back until they reach a sticking point. Hold for a count of 10 seconds. Repeat this three times.

3. 
    
   begin here

   Strengthen your rotator cuff by lying on a bench with a small dumbbell with your arms hanging in an "L" shape, with the weight pointed at the floor.

4. 
    
   finish here

   Raise your arm until the weight is now parallel with the floor, 45 degrees from the starting point. This will both strengthen your rotator cuff and help prevent injuries. Do 3 sets of 10 repetitions.

Throwing exercises

5. Throw to a partner every single day. You can't build arm strength if you don't use your arm! In the winter months, find an indoor facility, such as your gym where you can throw inside.

6. Throw the ball long distances to your partner. This will be done outside, stand on a foul line on a field, and have your partner stand at least 150 feet away, and throw the ball to him. Increase the distance until you are as far apart as you can throw the ball in the air (without straining your arm). This will build arm strength to meet the distance requirements. Do this for 15 minutes every day.

7. 
    
   throwing from the outfield

   Throw the ball hard from the outfield to home plate. Even if you are not an outfielder, this will help by simulating a game situation where you need to exert maximum effort. Throw to the plate from the outfield at least 20 times to start, and work your way up, increasing your total each week.

Tips & Warnings

• Don't throw too far until you know your limits to avoid straining your arm.

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