Although the ball is larger and the bases are closer together, arm strength in softball is no less important than in baseball. Ironically, since everything about a softball field is smaller than the normal baseball field, arm strength for quickness is arguably of greater importance.

These four exercises will help build the muscle mass needed to increase strength in the primary throwing muscles. This is by no means a total strength conditioning program, as the lower body and 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 out.

Perform 10 repetitions of circles with your arms a day, increasing the duration of time by 5 seconds a day until you reach maximum resistance, since with all the exercises done correctly, they will allow you to obtain maximum performance.

This exercise will increase flexibility, balance, and the strength and endurance of your 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 higher than your height.

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

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

Jobe Exercise

Named after Frank Jobe, a team doctor for the Los Angeles Dodgers, this exercise 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, stand with your feet shoulder-width apart, holding a 1-3 pound dumbbell. weight in each hand, which are by your side. Slowly raise your arms straight out to your sides, until your arms are at shoulder level, then slowly lower them back to your sides.

Do 3 sets of 10 reps each. As you gain strength, you can increase the number of reps you do or increase the amount of weight, but don’t exceed 5 lbs of weight, as that then begins to stress rather than strengthen the muscles.

long throw drill

Just as the name implies, it involves playing catch and throwing the baseball longer distances as your strength increases. Begin this exercise by throwing 50 feet away, increasing in 10-foot intervals until you reach a distance of 100 to 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 throw fewer throws per session and throw longer distances and more sessions.

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