Q&A for How to Develop Arm Strength for Baseball

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How do you increase arm strength in baseball?

Isaac Hess
Baseball Coach & Instructor
Isaac Hess is a Baseball Coach, Instructor, and the Founder of MADE Baseball Development and Champion Mindset Training Program, a baseball training program based in Los Angeles, California. Isaac has over 14 years of experience coaching baseball and specializes in private lessons and tournaments. He has played baseball for both professional and collegiate leagues including Washington State University and the University of Arizona. Isaac was ranked as one of Baseball America's top 10 prospects for 2007 and 2008. He earned a BS in Regional Development from the University of Arizona in 2007.

Isaac Hess

Baseball Coach & Instructor

Expert Answer

For younger guys, just throwing in general, consistent throwing over time. A good habit of throwing is just going outside and getting repetitions. Push-ups are also great: they teach you some toughness, and they don't directly make you throw harder but help your overall upper body be stronger. As you get a little bit more into the game and advanced, do some basic dumbbell exercises with lightweight dumbbells (two to five pounds), like front shoulder raises and side shoulder raises. Those are two of the best ones. There are also tubing and any resistance exercises, and it's good to mix those up too, but you're not going to have an 8 or 10-year-old doing them. Jaeger bands are really popular in the baseball world, and you can start using them by 12.

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Question

At what age should I start arm workouts?

Community Answer

You can start most of these at any age, but serious weight lifting shouldn't be done until around the age of 14/15.

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Question

Will this work for a left-handed pitcher?

Community Answer

Yes. Your handedness doesn't matter. These are leg and torso exercises. For the long toss, throw with your left arm.

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Question

I am a catcher and I need to build up my arm strength. How can I strengthen my arms at home without weights or a partner?

Community Answer

Get yourself resistance bands and do multiple arm workouts with them, hook them on a sturdy pole in your home.

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Question

How do I throw the ball faster if I don't want to use weights to develop strength?

Community Answer

Play catch with your friends and do longer throws more often. Stop if your arm hurts.

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How do I develop arm strength for baseball as a pitcher?

Community Answer

You could use band training and weighted balls, and just practice your pitching.

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I am almost 80 years old and play competitive softball. These exercises are too much for me. Any suggestions or shortcuts?

Community Answer

Just try to throw the ball around as much as possible with somebody else, as long as your arm doesn't start to hurt. Weights are great, but the best way to improve arm strength is to just spend time throwing.

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