How to Quicken Arm Speed

Proper mechanics are important to keep a pitcher's arm healthy.

Arm speed is the crucial element in being able to throw a baseball at a high velocity. Both position players and pitchers strive to throw a baseball hard and, with training, all of them can add to the speed of their throws. Although increasing arm strength seems like the logical solution to building arm speed, weight rooms are not the solution. Proper mechanics and throwing exercises are more important for baseball players to increase their velocity and durability.

Things You'll Need

• Baseball
• Baseball glove
• Weighted ball

Instructions

1. Stretch properly. Loosening your muscles is a "must" every time you prepare to throw a baseball. Properly stretched muscles are not only less likely to suffer injuries but also allow you to throw harder. Good options for stretches include arm circles and stretches with surgical tubing or resistance bands.

2. Play long toss. Long toss is one of the keys to gaining velocity on your fastball. Play catch with a partner at an extended distance without putting strain on your arm. The goal is to loosen and strengthen your arm over a period of several weeks to a couple months. Add distance slowly as long as your arm feels comfortable. Your arm muscles will stretch and strengthen to give you more velocity on your throws.

3. Focus on proper mechanics while playing long toss. Use the same motion each time as you throw. Consult a coach if you are unsure about your mechanics.

4. Play catch with a weighted ball from a distance of 45 to 50 feet. The weight used depends on the age of the player. Weighted ball exercises can be performed every other day. Start with 15 throws with the weighted ball and then 10 throws with a regular baseball. Continue with 10 more with the weighted ball and finish with 10 more using a baseball.

5. Build leg and core strength to develop arm speed and increase velocity. High velocity is not just the product of a strong arm, but a whole body effort. Pitchers push off with their back leg and torque with their hips and core, so emphasize training in these areas. Building strength in these areas will also lessen the strain on your arm.

References

• Pitching Professor: Increase Velocity and Develop your Arm
• Thrive on Throwing: Arm Strength and Conditioning Program

Resources

• Pitching Professor: Increase Velocity and Develop your Arm