Sports

How to Strengthen Your Outfield Pitch in Softball

Although the ball is larger and the bases are closer together, arm strength when playing softball is no less important than when playing baseball. Ironically, because everything about a softball field is smaller than the normal baseball field, arm strength for speed is possibly of greater importance.

These four exercises will help build the muscle mass necessary to increase strength in the primary throwing muscles. This is by no means a total strength conditioning program, as the lower body, the legs, also play a critical role in the overall process.

Arm circles

To perform this exercise, stand with your feet shoulder-width apart, raise both arms to shoulder height, begin rotating your arms forward in small circles for 15 seconds, then reverse the circles for 15 seconds. Drop your arms to your sides and shake them.

Perform 10 repetitions of arm circles a day, increasing its duration time 5 seconds a day until reaching maximum resistance, as with all exercises performed correctly, it will allow you to know the maximum performance.

This exercise will increase the flexibility, balance, and endurance and endurance of the rotator cuff muscles.

Exercise, resistance, or surgical bands

Any of the above training aids will suffice for this exercise.

Attach the band to a stationary object, door, install a hook or whatever, as long as it is attached at least a foot above, and preferably above your height.

Grabbing the loose end of the band, come to your plant position, left foot forward if right-handed, right foot forward for left-handed, your arm will be at shoulder height in L position, hand close to ear .

From this position, with your arm and shoulders, pull the band forward as if you were completing your throwing motion, ending with your hand on the opposite hip.

Jobe exercise



This exercise is named after Frank Jobe, a doctor for the Los Angeles Dodgers baseball team, and was originally created as a rehabilitation exercise for an arm injury, but Nolan Ryan began using it as a regular strength exercise and , as they say, the rest is history.

To perform this exercise, place your feet shoulder-width apart, hold 1-3 pounds. weight in each hand, they are by your side. Slowly raise your arms out to the sides, until they are at shoulder level, then slowly lower them to your side.

Perform 3 sets of 10 reps each. As you gain strength, you can either increase the number of repetitions you do or increase the amount of weight, but don’t exceed the 5-pound weights, as you then start to stress rather than strengthen the muscles.

Long throw exercise

As the name implies, it involves playing catch and throwing the baseball over longer distances as your strength increases. Begin this exercise by pulling 50 ‘apart, increasing in 10’ intervals until reaching a distance of 100-110 feet.

It is important to realize and remember, although the exercise is Long Toss, the number of throws and the frequency also have an impact on the exercise. It is better to do fewer throws per session and to throw greater distances and more sessions.

*** Make sure to always stretch and warm up your muscles before starting the long throw or your risk of injury will skyrocket. ***

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