strength 4 baseball besides pushups

[sunehri]

How do I build up my arm strength 4 baseball besides pushups and lifting weights? I am 15 and have the weakest arm on my baseball team and i need 2 build it up. Is there any effect way to get my velocity up when I throw the baseball.

[S Cube]

Push ups and lifting weights are definitely not the best way to gain velocity. The best way to gain velocity is to long toss or just throw a lot in general. Just get a friend or somebody, start short and just keep slowly backing up until you can't get it to them anymore, then work your way back in. Of course don't expect overnight results, but if you do this a few times a week along with some regular throwing you should see improvement over time.

[Jolly Green]

Don't get caught up in the thought that you just throw with your arm, either. The reason long toss helps is that it forces you to start using your back and legs to help propel the ball forward. If you want to use weight training to help increase your velocity, start with a good back and lower body workout that emphasizes flexibility as well as strength.

[life hunts]

I would add to S cubed's remarks to avoid getting too tight. A simple routine of hanging from a pull up bar does wonders for the shoulder and lengthening the joint. This simple exercise is great preventive maintenance and allows for some general alignment of the body. What you want to avoid is the rounded forward shoulders that accompany many heavy weightlifters. That will add to the strain on the shoulder and elbow which is already excessive for throwing.

A phrase you will hear many successful coaches use is free and easy. The idea is to develop a motion/delivery in which no extra exertion is necessary for the ball to jump out of your hand upon delivery. The best way to develop that is encourage long tossing and stretching. I have used as an arm-stretching exercise throwing long a football from one knee. The idea is to stretch out and strengthen the arm.

Finally, the core strength is so important for all aspects of baseball motion. Crunches, lunges, medicine ball work...all add to the development of core strengh which again aids in strength, power, and endurance.

[Prince Sidewinder]

Strong core and strong legs are instrumental in becoming a harder thrower. You have to throw, throw and throw some more. Long toss and just playing catch are great ways develop arm strength.

Also remember the good Lord did not bless everyone with the ability to throw a baseball hard. Work hard to maximize your arm strength and then work at a position that you can get away with a little weaker arm. I am guessing you play baseball for a team or school in this area?

Are you a pitcher or fielder?

[Prince Sidewinder]

Sunehri - Do you do wrist rolls? on all levels of baseball wrist rolls and wrist curls are used to develop the forearms and wrist. Work the wrist rolls into your workout as well as the Jobe Exercises and do this with your throwing routine and you should see a difference by the start of this season.

[caseylong]

sunehri, most athletic training should be done months leading up to the season with maintenence during the season. Alot of guys here have the right ideas for training. My trainer at Pitt (same trainer as Pitt basketball-Tim Beltz) did alot of work with us with weighted vest chin ups (great for building upper body w/out injury). To increase your velocity, I have to agree w the fellows that lower body + core + longtossing will improve that department of your game.

[Baseball42]

ERA has a strength training program that i heard is great. They work on shoulders, abs, agailty, and also long tossing. They teach some good excersies to get you in shape for the season.