Arm Strength

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I could get into the whole science behind building strength, but I am guessing you are looking for something realistic...

Have her do push-ups and tricep dips everyday. I know that sounds simple enough. But if you get into too much strength training without proper technique and guidance, you will risk injury.

The MOST important thing to remember when you are trying to increase strength in ball players is muscle symmetry. Not only do you want the right and left side to be equally strong, but you want the front and the back of the shoulder to be equally strong.

When we are talking about shoulder and arm strength for throwing, you need to make sure there is no muscle imbalance, so make sure both exercises are performed equally. Muscle Imbalance = Injury and week throws.

Most people are naturally imbalanced. We are stronger on the front side if the shoulder than the back.

I have a tiny 10u DD. Her throws have improved tremendously this year. Not only does she perform push-ups and Tricep Dips, but she has been taught to use her legs for the throw too. This delivers the most power.

Pm me with specific questions if you like.

Good Luck!

 

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The MOST important thing to remember when you are trying to increase strength in ball players is muscle symmetry. Not only do you want the right and left side to be equally strong, but you want the front and the back of the shoulder to be equally strong.

When we are talking about shoulder and arm strength for throwing, you need to make sure there is no muscle imbalance, so make sure both exercises are performed equally. Muscle Imbalance = Injury and week throws.

Most people are naturally imbalanced. We are stronger on the front side if the shoulder than the back.

Very important points for avoiding injury. Most shoulder injuries occur from the deceleration phase of throwing rather than acceleration because arm speed increases earlier/faster than the back ('stop') muscles can handle.

I asked our physical therapist for workout information that I could pass on to coaches and he referred me to the website for the American Sports Medicine Institute (http://www.asmi.org/asmiweb/throwers10.htm). You can view the Throwers 10 Exercises online there and purchase inexpensive publications for more information.

 

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Very nice web site. Thank you SoCal! I am a big fan of these exercises, esp anything internal/external rotation, and wrist pronation exercises. But I do not do these with my 10 year old. Simple strength exercises at a young age using their own body weight is all they really need right now.

I am hanging on to this site. Good reference. Thanks again!:yahoo:

 

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These exercises strengthen the muscles that stabilize joints and are done with small amounts of resistance - rubber tubes/bands and very light weights (e.g. 1-2 pounds). ASMI recommends doing them in conjunction with any program to increase arm speed.

Both my kids developed shoulder issues when they were in 8th grade. I recommend beginning the exercises around 12-13yo as a precaution.