Arm strength is a big part of success in baseball and softball, and at D-BAT, we recommend a well-rounded training regime that includes weight training to increase bat speed, quicken throws, and make you an overall better player. Here are 5 exercises that will increase arm strength and make you unstoppable on the field:
The classic bench press is an excellent way to strengthen your triceps – a muscle group that is imperative for throwing. To maximize efficiency, place your hands about shoulder width apart, then try 3 to 5 reps every day. Gradually add weight as you strengthen.
Pitchers aren’t the only ones who need a strong wrist. The stronger your wrist, then harder and faster you’ll be able to throw. A great way to work your wrist is to hold your throwing elbow in your hand, then “throw” the ball with your wrist only. These light flicks on the wrist will build strength you’ll see on the field.
45-Degree Dumbbell Raise
Each muscle in your arms and shoulders is imperative for throwing, and dumbbell raises are a great way to strengthen all of those muscles at once. Start with your arms holding 5 pound weights by your side, then slowly raise the arms to a 45-degree angle with your body, stopping at shoulder height. Raise and lower, performing 3 or 4 sets.
Don’t discount the effectiveness of this simple exercise! It requires no weights and can be done anywhere. Oh – and it’s a powerhouse for strengthening those arm muscles.
Quick Toss Drill
Here’s a good warm up in practice: grab a partner and stand 10 feet apart from each other. Practice throwing the ball back and forth as quickly as possible. These quick, short movements build arm strength and make you more nimble come game time.
Need more intensive baseball or softball training? Visit us at the premier baseball/softball training facility – D-BAT. We specialize in all things baseball, from throwing, catching, fielding, pitching, hitting, and more. Find the closest location to you HERE!