Baseball: Strengthen Your Arm

When it comes to baseball, having a strong arm is crucial. Here are some exercises to help you strengthen those arms.

Key Principles:

• Strong legs = strong arm. Velocity starts from the ground up.

• Consistency > intensity. Small daily habits build durable strength.

• Balance workload. Overthrowing without recovery breaks down strength

Strength Training for Pitchers

• Pitching power comes from the legs, core, and scapular stability, not just the arm.

• Lower Body Strength

• Squats, split squats, hip thrusts, sled pushes.

• Jumps & medicine ball throws for explosiveness.

• Core & Rotational Power

• Plank variations, Pallof presses, anti-rotation holds.

• Rotational med ball slams, scoop tosses.

• Shoulder & Scapular Strength

• Band pull-aparts, face pulls, prone Y/T/W raises.

• Dumbbell external rotations, reverse flys.

• Landmine press (safer alternative to overhead press).

Long Toss Progression

• Start at ~60 ft, gradually back up to max distance (~250+ ft for HS pitchers).

• Maintain good mechanics — no “rainbow” lobs.

• On the way back in, throw on a line with controlled effort.

• Weighted Ball Work (advanced only, ages 15+)

• Underweight balls (3–4 oz) to train speed.

• Overweight balls (6–7 oz) to train strength.

• Must be paired with proper mechanics & arm care program.

• Flat-Ground Work

• 50–70% intensity, working on command & endurance.

Push-Ups

• Push-ups are fantastic for building upper body strength, including your arms. Try different variations to keep it interesting!

• "It ain't over 'til it's over." - Yogi Berra So keep pushing through those reps; your arm strength isn’t going to build itself!

Stretching and Flexibility

• Don’t forget to stretch! Flexibility is key to preventing injuries and improving your throwing mechanics.

• Strong arms are useless without mobility. Pitchers need:

• Thoracic spine rotation drills (open books, foam roller T-spine rotations).

• Hip mobility work (90/90 stretch, pigeon stretch, banded hip openers).

• Shoulder mobility (banded dislocates, sleeper stretch, wall angels).

Recovery to Build Strength

Strength gains happen in recovery, not just training:

• 2–3 full days off throwing per week.

• 7–9 hours of sleep nightly.

• Protein-rich diet (lean meats, eggs, shakes) to support muscle repair.

• Arm care circuit (bands + light dumbbells) after every throwing day.

In conclusion, strengthening your arm for baseball doesn't have to always be painful…. . as the great Yogi Berra once stated, "Baseball is 90% mental, and the other half is physical!"

Learn to enjoy the process of getting stronger. Find joy in your trial and pain while getting stronger.

Go work hard, have fun, and strengthen that arm!