Baseball-specific exercises for better throwing velocity
Throwing in baseball is an important aspect of the game, and it can be the difference between winning and losing. For this reason, baseball players are always looking for ways to improve their throwing velocity. There are many exercises that can help to increase the strength, power, and speed of a throw. In this article, we will go over some baseball-specific exercises that can help improve your throwing velocity.
Exercise #1: Medicine ball slams
Medicine ball slams are a great exercise for improving your throwing velocity. This exercise focuses on developing explosive power in the upper body, which is essential for throwing a baseball. To perform this exercise, follow these steps:
1. Stand with your feet shoulder-width apart, holding a medicine ball in both hands.
2. Bring the medicine ball above your head, then slam it down onto the ground as hard as you can.
3. Catch the medicine ball as it bounces back up, then repeat the exercise for 3-4 sets of 8-12 reps.
Exercise #2: Band Resisted Throws
Band resistance exercises are great for developing power and strength in the throwing motion. To perform band-resisted throws, follow these steps:
1. Attach a band to a fixed object behind you.
2. Stand facing the band, with your feet shoulder-width apart.
3. Bring your throwing arm back, keeping your elbow up and aligned with your shoulder.
4. Throw the ball forward as hard as you can, using the resistance from the band to challenge your strength.
5. Repeat for 3-4 sets of 8-12 reps.
Exercise #3: Single-Arm Dumbbell Rows
Single-arm dumbbell rows are an exercise that can help develop the muscles involved in throwing, including the back and shoulders. This exercise helps to build strength and power in the upper body. To perform this exercise, follow these steps:
1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand.
2. Place your left hand on a bench or a wall for support.
3. Bend your right elbow and pull the dumbbell towards your hip, keeping your elbow close to your body.
4. Pause for a moment, then lower the weight back down to the starting position.
5. Repeat for 3-4 sets of 8-12 reps on each side.
Exercise #4: Plyometric exercises
Plyometric exercises are great for building explosive power in the lower body, which can translate into a more powerful throw. To perform plyometric exercises, follow these steps:
1. Start with a box or platform about knee-height.
2. Stand facing the box with your feet shoulder-width apart.
3. Jump onto the box with both feet, then jump back down.
4. Repeat for 3-4 sets of 8-12 reps.
Exercise #5: Overhead Medicine Ball Throws
Overhead medicine ball throws are a great exercise for improving your throwing velocity. This exercise helps to develop power in the upper body and also simulates the throwing motion. To perform this exercise, follow these steps:
1. Stand facing a wall with your feet shoulder-width apart.
2. Rest the medicine ball on your chest, and then bring it up over your head.
3. Throw the medicine ball forward to the wall as hard as you can.
4. Catch the medicine ball and repeat for 3-4 sets of 8-12 reps.
In conclusion, these baseball-specific exercises can help improve your throwing velocity. They focus on developing strength, power, and speed in the throwing motion. These exercises can also help to reduce the risk of injury by improving the stability and mobility of the shoulder joint and back. By incorporating these exercises into your training routine, you can improve your throwing velocity and take your game to the next level.