The harder a baseball pitcher can throw the ball, hitting is harder for batters. When you exercise to increase speed, be careful because flexibility in throwing is just as important as strength. You can incorporate related and unrelated exercises in your workouts to increase the launch speed.
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The long throw is one of the most effective and popular arm strengthening exercises. According to Tony Rasmus, a baseball coach in Russell County, Alabama, most children in a long pitch program see speed increases of 4 to 5 miles per hour. This is also applicable for cricket pitchers. The long throw is a program in which players and pitchers try to extend the distance at which they can throw the ball. They first throw as in a common warm-up and gradually recede until they are ready to throw the ball between them as far as they can. . The goal is to use normal techniques. Over time, many players can shoot the ball more than 300 feet.
Exercises with resistance bands
Resistance band exercises improve arm strength as well as flexibility to avoid injuries. Attach one of these to a fence or a pole, and grab it from behind you with your launch arm folded at a 90-degree angle, as if you were preparing to take a shot. Open and extend your arm before returning to the starting position, and repeat for at least 10 repetitions and three sets.
The arm swinging exercise works your shoulder and simulates the end of the throwing motion. Stand next to the band, grab it with your hand while keeping your elbow bent at around 90 degrees. Throw the band through your body until your arm is just crossing in the centre of your chest, and return to the starting position. Repeat for at least 10 repetitions and three sets.
Strength training of the upper body
Weightlifting for pitchers should focus on high repetitions with light to medium weight mixed with stretching exercises to stimulate flexibility. The weight used should be around 50 to 60 percent of the maximum weight you can lift. Focus on exercises such as bench presses (bench strength), rows, lat pulls, push-ups, triceps pulldowns, dumbbell flys and wrist curls or roll your forearm, these exercises focus on your chest, back, Triceps and forearm muscles, which are the most involved in the release.
Strength training of the lower body
The strength and stability of the lower part of your body has an influence on your throwing speed. Do exercises like squats, lunges, deadlifts and calf raises to strengthen the lower part of your body. These exercises focus on your quadriceps, hamstrings and twins. A throwing movement requires that your legs move, push and extend to the plate, so the strength in your legs can help launch and, in turn, speed.
How to build strength in a pitching arm
Throwing a baseball several times over long periods of time without having developed arm strength can cause injuries to your shoulder, arm or wrist. Injuries caused by throwing a baseball can be prevented if you develop arm strength through various methods.
In addition, the first step to having strength when launching is to strengthen the body, since a release involves the entire body. Therefore, it is also important to exercise the lower part of your body, so that you can have the base you need to launch well.
Exercise to have more strength in your arms
Make lateral and frontal elevations of 45 degrees. Stand in front of a mirror. Grab a dumbbell in each hand (2 and a half kg or 5 pounds each). The arms should be down on both sides of the body. Raise both arms until they reach shoulder height. Lower your arms.
Your arms should not be straight ahead or to the sides. Instead, they should be somewhere in between these two positions, at a 45-degree angle. Repeat 12 times to complete a series. Make two series.
Do dumbbell curls
Hold a weight in each hand. The elbows should be in front of your body. Palms should look up, but slightly outward, as your arms start just below the 90-degree angle. Raise the dumbbells to the chest. Bring the weights back to the starting position.
The weight is up to you. You should be able to do this exercise comfortably about 12 times. Start with 2.5 kg (5 pounds) in each hand if you don’t know how much to start.
Try to make 3 series.
Make extensions of triceps in pronation. Hold the weights in front of you again at a 90-degree angle with your arms. This time, palms should face the ground. Pull the arms down slowly until they reach the thighs; exhale as you make the move. Hold the position for a moment and then bring your arms up while you take a breath.
You can use a small bar instead of dumbbells.
Do 3 sets of 10 reps.
You can also convert this movement into triceps extensions in supination. All you have to do is turn your hands so your palms look up. You will use the same movement, going down towards your thighs.
Press bench with narrow grip
Lie on your back on a bench. The bench must have supports to hold a bar. Add weights, but start with low weight. Put your hands a little on the bar over your body, separated by a distance similar to the width of your shoulders. Lift the bar and lower it slowly towards your chest, while you take a breath. Push the bar up as you exhale.
The narrow grip helps you work your triceps more, which is important for throwing.
Try repeating this exercise about 8 times. Do 4 of these series.
If you have never done this exercise before, it would be better for someone else to observe you.
Try to throw a medicine ball
Hold a medicine ball in front of you. Stand to the left or right of a wall. He turns to the wall very quickly and, in doing so, releases the ball.
Repeat to increase arm strength. This exercise also works the strength of your trunk. Try to keep these muscles contracted while moving.
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