23:31
Faizan
A great throwing arm is a physiological gift, but it can also be developed. For those who were not born with a cannon for an arm, arm-strengthening drills can help improve velocity, distance and consistency. As with any acquired skill, the key is a commitment to practicing. Over time, a player who routinely performs throwing drills will build strength and fine tune technique, which will ultimately result in stronger throws.
Slow Technique Drill
More important than any throwing drill are the warm-up exercises that take place before the first ball is thrown. After lubricating shoulder joints with arm circles and thoroughly stretching the legs, core and arms, the slow technique drill is an effective way to retrain muscle memory and prevent bad habits from forming. The drill is a simple game of catch, but the throwing motion is slowed down dramatically. From the starting point, the player simultaneously twists his torso while bringing his throwing arm to a 90-degree angle. The palm of the throwing hand should face directly back, as if the thrower were a pitcher and showing the ball to the center fielder. Using the back leg to push forward, the player unwinds the torso and whips the arm forward and toward the ground. As the elbow passes the ear, the player releases the ball toward the target. If properly done, the entire body should follow through, with the exception of the front plant foot. When throwing full speed, the same deliberate form used in this drill should remain consistent.
Long Toss
Long toss is a simple drill that involves playing catch with a partner. The two players begin about 15 or 20 feet apart. After a few throws, one players steps back a couple of steps. Every few throws, this process is continued until the players reach their maximum distances. When doing this drill, it is best to pair players of similar arm strength so that they max out at relatively the same point. Keep in mind that, as the distances increase, the side-to-side accuracy of the throws may decrease. Thus, when practicing long toss as a team, it is best to leave plenty of space between pairings to avoid any accidents. During the drill, players do not want to place stress on their arms. To prevent arm injuries, players should incorporate a crow hop into their throwing motions. Crow hops utilize more leg strength and reduce the strain on a throwing arm.
Weighted Baseballs
Weighted baseballs are a strength-building technique, but players must be careful no to overexert themselves with balls that are too heavy. Weighted baseballs are manufactured in sets, but similar results are achievable by simply soaking a baseball in a bucket of water. The advantage of a weighted baseball set over a water-logged baseball is that it provides a progression of gradual weight increases. Players begin playing catch with the lightest ball and gradually increase weights until they feel comfortable throwing the heaviest ball. With a water-logged ball, there is generally only one weight, but players will still see some results.
Lightweight Resistance Band Training
A common myth in baseball is that lifting weights will increase arm strength. In a way, this statement is actually true, but not how you might think. Bulky muscles, such as biceps and triceps, have little if anything to do with the velocity at which a baseball is thrown. Rather, throwing strength comes from the strength of tendons and ligaments. Tendons attach muscles to bones, while ligaments attach bones to other bones. The focus behind protecting these anatomical assets is developing strong shoulder muscles. An easy drill that will lead to an increase in muscle is done with resistance bands. The drill is done by securing the band on one end while holding the other end in hand. While holding the band, the player mimics a throwing motion, slowly. As the arm moves forward, it receives resistance throughout the entire movement, which strengthens all parts of the body associated with the throwing motion.
Slow Technique Drill
More important than any throwing drill are the warm-up exercises that take place before the first ball is thrown. After lubricating shoulder joints with arm circles and thoroughly stretching the legs, core and arms, the slow technique drill is an effective way to retrain muscle memory and prevent bad habits from forming. The drill is a simple game of catch, but the throwing motion is slowed down dramatically. From the starting point, the player simultaneously twists his torso while bringing his throwing arm to a 90-degree angle. The palm of the throwing hand should face directly back, as if the thrower were a pitcher and showing the ball to the center fielder. Using the back leg to push forward, the player unwinds the torso and whips the arm forward and toward the ground. As the elbow passes the ear, the player releases the ball toward the target. If properly done, the entire body should follow through, with the exception of the front plant foot. When throwing full speed, the same deliberate form used in this drill should remain consistent.
Long Toss
Long toss is a simple drill that involves playing catch with a partner. The two players begin about 15 or 20 feet apart. After a few throws, one players steps back a couple of steps. Every few throws, this process is continued until the players reach their maximum distances. When doing this drill, it is best to pair players of similar arm strength so that they max out at relatively the same point. Keep in mind that, as the distances increase, the side-to-side accuracy of the throws may decrease. Thus, when practicing long toss as a team, it is best to leave plenty of space between pairings to avoid any accidents. During the drill, players do not want to place stress on their arms. To prevent arm injuries, players should incorporate a crow hop into their throwing motions. Crow hops utilize more leg strength and reduce the strain on a throwing arm.
Weighted Baseballs
Weighted baseballs are a strength-building technique, but players must be careful no to overexert themselves with balls that are too heavy. Weighted baseballs are manufactured in sets, but similar results are achievable by simply soaking a baseball in a bucket of water. The advantage of a weighted baseball set over a water-logged baseball is that it provides a progression of gradual weight increases. Players begin playing catch with the lightest ball and gradually increase weights until they feel comfortable throwing the heaviest ball. With a water-logged ball, there is generally only one weight, but players will still see some results.
Lightweight Resistance Band Training
A common myth in baseball is that lifting weights will increase arm strength. In a way, this statement is actually true, but not how you might think. Bulky muscles, such as biceps and triceps, have little if anything to do with the velocity at which a baseball is thrown. Rather, throwing strength comes from the strength of tendons and ligaments. Tendons attach muscles to bones, while ligaments attach bones to other bones. The focus behind protecting these anatomical assets is developing strong shoulder muscles. An easy drill that will lead to an increase in muscle is done with resistance bands. The drill is done by securing the band on one end while holding the other end in hand. While holding the band, the player mimics a throwing motion, slowly. As the arm moves forward, it receives resistance throughout the entire movement, which strengthens all parts of the body associated with the throwing motion.
Posted in: baseball
