baseball...

[marinefootball]

Hey....i was wondering if you guys no any exercises/lifts to increase your throwing speed.....i play 3 base with a max of 70 mph...ive also noticed my arm gets sore easily. Thnx any help would be appreciated.

 

[Hoss]

I used to play baseball in college, and the best exercise i can suggest is the long throw( i know it isn't a weight exercise, but it works ).. and working out your rotator cup helps

 

[Catch169]

I play baseball for my high school right now, what position do u play?

well anyways, long throw is definately great to increase arm strength. When throwing you use mostly your legs not arms so do squats, lunges, plyometrix, long distance running/sprints.

 

[Hoss]

i thought some more about it, and maybe some upper body explosion exercises would help... search the forums if u dont know what that is..

 

[NewbyNaz]

I used to play baseball in college, and the best exercise i can suggest is the long throw( i know it isn't a weight exercise, but it works ).. and working out your rotator cup helps

If you played in college, you would know that it's the ROTATOR CUFF and not ROTATOR CUP!

But yes, strengthening your rotator cuff is the best thing you can do. A strong RTC is the biggest factor of increasing speed and strength of your arm while keeping it feeling fresh.

 

[NewbyNaz]

i thought some more about it, and maybe some upper body explosion exercises would help... search the forums if u dont know what that is..

"NONONONONONONONON"! If you know nothing about the controlled chaos and mechanics of throwing a baseball, do not suggest to people to start doing upperbody explosion drills or exercises. The arm is a delicate piece of the machine, there is not one drill, lift, or exercise that you could do Explosively that would not run a very high risk of tearing, or starting to cause some kind of impengement, or tendonitis. Slow and controlled specific exercises for the rotator cuff would be the best start, while there is a way to do an explosive exercise, but you have to almost take your arms out of the equasion. Med-Ball tosses with your body perpendicular to the wall, grab a med-ball and twist at the waist away from the wall, almost like a coil before a throw. Keep your arms straight, no tension whatsoever, keep your arms as close to your body as you can. Now explode in an uncoiling motion towards the wall and release the ball from near your hip. (you should not be more than 10-15 feet from the wall, and the ball you first do this with should not be anymore than 4lbs.)

Once you've done this exercise for about 2 weeks pretty routinely, I would suggest moving up in weight 2lbs. and keep your sets and reps about 2-3 sets of 10-12 reps.

Other than that, do not try any explosive drills with your upperbody!

 

[NewbyNaz]

I play baseball for my high school right now, what position do u play?

well anyways, long throw is definately great to increase arm strength. When throwing you use mostly your legs not arms so do squats, lunges, plyometrix, long distance running/sprints.

How can you explain this when I play with so many guys that have weak-as-can-be legs, a terrible upperbody and throw the ball 95mph??? PERFECTLY TIMED EXPLOSION!!!!! Strong legs are great for pitchers (myself) and catchers, but they are not a prerequisite to throwing the ball faster.

like i've said......... Start with your rotator cuff and a good weight lifting routine. Do not excluse any section of your body. You need balance in order to achieve your potential. If you have huge triceps, chances are your biceps are not going to be able to keep up. You need to balance out your body as you build muscles. Always think about the opposite of your current exercise........."am i getting enough done to keep my body in balance?"