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How to Improve Arm Strength For Baseball
When people talk about improving arm strength they are basically asking “How can a football player throw the ball faster?” This is one of the most asked questions I have received from parents in my twenty one years of teaching baseball and softball. Throwing the ball fast and building arm strength in baseball and softball are the same thing. The answer to the question is very simple, “Throw accurately and throw often.” There is no magic formula. The secret is all about good, solid throwing machines and throwing 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 high speed based on their genetic make-up. I’m sure they are correct, however until a player gives it their all, meaning the aforementioned mix of good technique and regular pitching, players don’t know what speed they can genetically throw at. Every athlete has great arm strength if they put in the time to practice. Of course, strong-armed players need to train more than strong-armed players, but weak-armed players stand to benefit the most.
With this in mind, the following are tips to help athletes improve arm strength:
1. At a young age, parents should have the players’ throwing skills analyzed by a professional coach. Any defects suggested should be considered until correct pitching fundamentals are found. Without the correct fundamentals, the player will not reach his potential and probably will not be able to avoid an arm injury (shoulder or elbow) at some point.
2. About a month before their team practice starts, players should start throwing twice a week, then three and four times a week.
3. Players should gradually increase the speed and distance of the throw until they are on the long line of the drive. Players should throw a minimum of 10 throws from this “long toss” distance and stop when their arm begins to tire or their throws begin to lose distance. A long toss is when players throw a large distance “in the air” without putting a large arc on the throw.
4. Once the season starts, local players must throw up to 5 days a week. No more throws than normal game day throws are required. Of course, pitchers should rest for days after pitching.
5. Players must continue to throw a few days a week after their season ends, for up to nine months of the year, with two days a week of long toss.
Athletes may not notice an immediate improvement in arm strength, but over time they will see significantly stronger arms. As a coach, I have seen all players improve significantly when they stick to a long-term throwing system. Although strength training exercises do not directly lead to increased arm speed and throwing power, they can lead to overall strength and faster arm recovery time. Therefore, a controlled, age-specific strength training program is recommended.
A few additional points to know:
* The number of multiple throwing days (throwing or long throwing) must eliminate one throwing day during the week. For example, players who normally throw four or five days a week should cut one day of extra rest after throwing or throwing a long time.
*Athletes who complain of tired or sore arms should not miss it. Rest days are important for improving arm strength, too.
* Pitchers, who are on travel teams or in teams that play without innings rules, are the most at risk of developing sore and tired arms. Seniors associated with these teams and leagues should pay special attention to “over” throwing. With that in mind, coaches have a responsibility to make sure their teams have enough tanks to handle the riding load.
*Players must have three consecutive months off without a miss during a certain period of the year.
* There are no dangers and perhaps some benefits to using a lighter weight ball for some throwing.
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