Some believe that great arms are born not made. Yet there are many pitchers in the major leagues who improved their arm strength through hard work and sound fundamentals. Not everyone was meant to be Randy Johnson, however throwing harder is possible with the right regimen. Increase your velocity by reading the steps below.
Instructions
1. Learn to long toss. This exercise takes about 10 minutes to complete and has helped numerous baseball players increase their arm strength. Stand 30 feet apart from a friend and lightly toss the ball back and forth. Gradually increase the distance in increments of 60 feet every two minutes. After tossing for 2 minutes at 200 feet, end with a light cool down, tossing for 2 more minutes.
2. Start exercising the arm. According to Dr. Freehill, an orthopedic surgeon, a periscapular and rotator cuff strengthening program can "have a positive impact on pitch velocity and reduce the risk of potential injury." See Dr. Freehill's sample exercise program at dentalplans.com.
3. Throw everyday. According to baseball pitching coach Leo Mazzone, the best way to improve arm strength is to "throw everyday without maxing out your effort." Mazzone believes that players should play catch "every chance (they) get" and throw throughout the year rather than taking 3 or 4 months off.
4. Learn proper baseball pitching mechanics. Good pitching form will put you in the proper position and get the most out of your body. The more efficient your delivery, the more power you will get into every pitch. Read Nolan Ryan's Pitcher's Bible by Nolan Ryan and Tom House or consult a pitching coach that you trust.
5. Start an exercise and strengthening program. Perform more repetitions and less heavy weights with the upper body. Develop your legs with heavy lifting and aerobic training. Be sure to consult with a sports or athletic trainer before beginning any exercise program.
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