How To Develop Throwing Power in Baseball: Arm and Shoulder Exercises

When you’re trying to develop throwing power as a baseball player you want to focus your workout routine primarily on the shoulder and arm muscles since these are the dominant muscles you will use during games. You will also need to do some stretching exercises before each game and workout resistance bands are particularly helpful in doing your workouts for building arm strength and developing better throwing. Take two free weights and use these to perform arm lifts. Here are additional tips on developing throwing power in baseball.

Plyometric Throwing Exercises

If you want to become better at throwing, plyometric exercises are ideal because you stretch your shoulder and arm muscles and they train you in having better speed as a player. In basic plyometric training you would have an exercise partner with you because you will have to throw the ball to him and he would rebound the ball to you. Start with a one pound ball and then as your arm and shoulder gets stronger, you can proceed with a heavier ball to throw with. The chest pass is another good plyometric exercise and to do it you would first stand five to ten feet away from your exercise partner then you would hold the ball in front of your chest and bend the elbows slightly. After you do this you’ll need to throw the ball to your partner, and when he rebounds the ball you should bend while catching it.

Body Weight Row

The purpose of the body weight row exercise is to strengthen your shoulder muscles by squeezing the shoulder blades. To do this exercise you would lie on your back and then grab a long piece of rope while raising your arms. While doing this you would pull your body while pulling the rope to your chest. This is a good shoulder exercise for baseball players who not only want to improve their throwing power while maintaining good posture.

Dumbbell Exercises to Improve Throwing Power

To do these exercises you should take two five to six pound dumbbells and stretch out your arms to the side where you form the letter “T.” You would then keep your arms in this position fir five to ten minutes before returning the arms to your waist and hip area. You want to repeat these exercises ten times a day.

The Long Toss

The long toss is an important arm and shoulder exercise that improves your speed in pitching the baseball. You want to throw the ball to your partner and not throwing the ball in the air while doing so. During long toss exercises you want to have an adequate amount of distance from the catcher because this enables you to get practice with long distance pitching and it strengthens your arm muscles.

Rotator Cuff Workouts

If you are going to do better in throwing as a baseball player, you should have a healthy rotator cuff and here are some workouts that you can do. To the external rotation you want to stand straight and upright with your arms bent in an angular direction and the upper arms are at the sides. With internal rotations, you would put your arms towards you and you can use weights for either of these workouts. The use of resistance bands in these exercises are also beneficial.

Stretching Your Shoulders

Another thing you should do to develop better throwing power is to stretch your shoulders so that will be better in your speed and accuracy. You want to put one arm over the chest then take the other arm and put it behind the elbow of the other arm and keep it in this position for at least five minutes. You should do this stretch five to ten times every few days.

Kneeling Drills

In this drill you and the other player will kneel twenty to thirty feet apart from each other and then you would use the arm that is the same as the knee on the ground. You and the other player would then practice throwing the ball back and forth while kneeling, then you would step back ten more feet away from the other player. This exercise strengthens your arm and shoulder by forcing them to work hard. As a result you will have more throwing power during games, according to Kevin Michael Kerekes.

Wall Shoulder Exercises

If it is a rainy day you can do shoulder exercises on your wall. Put your back against the wall with your feet five inches from the wall. You would then place the arms over the head with slightly bent elbows. After you do this you should put your arms in an arc like position that resembles angels towering over someone, but the rest of your body should still rest against the wall. Repeat the exercise three to four times a week.

Lateral Raises

Lateral raises are an excellent way to strengthen your shoulders and arms for developing throwing power. To do the bent arm lateral raise, you would sit on the ball while holding weights that are at least three to four pounds. Then raise your arms to the side and back towards you and you can repeat this exercise three times a week.

Overhead Press Using A Barbell

Take a slightly heavy barbell and hold the bar over your head with the hands a few inches apart from each other. While lifting the barbell over your head your elbows should be bent and do not bend or arch your back while doing this exercise. Do fifteen of these every few days to strengthen the shoulders and arms for increased throwing power. There is another kind of overhead press where you are using dumbbells but the procedure is the same.

Additional Exercises for Throwing Power

Push ups can be performed as part of your training because it strengthens the shoulders for better pitching. Start by lying on your stomach on the exercise mat and then you would push up off the floor while keeping your arms directly on the exercise mat as this will support your body’s weight while you do the push ups. The elbows should be bent and the torso should be towards the floor. To do curls, you want to take four pound weights and stand with your feet a few inches apart. Hold one weight in your hand and lift this weight slowly towards your chest before bringing the arm back to the front of you.


When you do these exercises on a regular basis, you will notice a change in the way you pitch in baseball games and you also reduce chances of injuries during games. It also helps to consult with your coach because he can give you additional tips and he may offer constructive criticism based on how you’ve played in the past few games. The most important thing is that you practice as often as possible and you can also work with fellow teammates to assist you with some of the exercises. Try different types of pitching techniques while practicing and then use them in the game since not all pitches will offer the best results.

Kevin Kerekes writes instructional baseball articles with his free time and enjoys mentoring kids interested in the game.

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