How to Develop a Strong Throwing Arm for Baseball
Developing a strong throwing arm is essential to improving as a baseball pitcher at the higher levels of the sport. A strong arm will enable you to get more velocity on your pitches, making them more difficult to identify in time to react. It will also help to prevent injury to the arm that can occur from frequent use. Strengthening the muscles that are responsible for an overhand throw takes time, but the end results more than justify the work.
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Instructions
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Focus on building the muscles in your shoulder and back for the arm that you use as your dominant throwing arm.
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Stretch the muscles you will be using before every workout. The muscles, particularly those which comprise the rotater cuff, are highly susceptible to injury if not properly stretched.
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Use workout bands, anchored at shoulder level to a piece of equipment or a part of your house like a door knob or column, to build muscle. Stand with your arm straight before you, and bend in at the elbow, keeping your arm parallel to the ground. Anchoring the band at your feet and curling up is another excellent band workout.
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Perform straight arm lifts with light free weights. Extend both arms at the same time, extending straight out to the side in one set, straight ahead in another. Do not bend your elbows.
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Perform rows by bracing your knee and hand on one side of your body against a flat surface like a weight bench, bringing your back perpendicular to the floor. Hold weight in your other hand, let it hang slack, then pull it straight up until the weight nearly reaches your armpit. Slowly let your arm return to the slack position.
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Stretch the muscles again after completing your workout. Building flexibility will increase your durability.
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Build the size of your sets slowly. In the first few weeks, start with single sets of 10 for each exercise, then build on that slightly until you are performing three sets of 15 each time.
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