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Sports training

Throwing arm strength workout

Weak outward rotators and too little outward rotation went with shoulder injuries in professional pitchers, and strength training raises throwing speed in overhead athletes. The first block is Shoulder Control, which cut shoulder injuries by more than half in teenage handball players; it hasn't been tested in baseball or softball. The rest adds rotator cuff, forearm, leg and trunk strength, and medicine-ball power instead of weighted baseballs, which went with more elbow injuries in a trial. Do it 2 to 3 times a week out of season and once or twice in season. You need light and medium bands, light dumbbells, a 1 to 3 kg medicine ball, a wall or partner, and a bench.

35 minIntermediate17 movesA dumbbell · A cable machine · A bench or box · A band · An anchor point · Medicine ballShoulders · Hamstrings · Glutes · Abs · Back · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Shoulder Control (2 rounds in season, 3 out of season)

  1. Scaption raise30 s
    Beginner · Shoulders, Chest · 3D demoA light weight, thumbs up, to shoulder height. The trial used a Y-raise against a bandEasier: Band lateral raiseHarder: Smith machine upright row
  2. Scapular push-up (push-up plus)30 s
    Beginner · Shoulders, Chest, Abs · 3D demoOn your knees and forearms first, as in the trialEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  3. Thoracic rotation30 s each side
    Beginner · 3D demoTurn from the ribsEasier: Side-lying open bookHarder: World's greatest stretch
  4. Single-leg Romanian deadlift30 s each side
    Advanced · Hamstrings, Glutes, Abs · 3D demoThe one-arm diver: one arm reaching overhead, hinge to a T and backEasier: Dumbbell Romanian deadlift
  5. Cable press and rotation30 s each side
    Intermediate · Abs, Shoulders, Chest · 3D demoArms straight, turn against a band or cable and return slowlyEasier: Half-kneeling Pallof pressHarder: Cable wood chop

Rotator cuff and shoulder blades

Rest 45 s

  1. Side-lying dumbbell external rotation (on a bench)2 × 12 each arm
    Beginner · Shoulders, Back · 3D demoSide-lying, elbow on your side, slowEasier: Standing band external rotationHarder: Incline reverse fly with external rotation
  2. Standing band external rotation2 × 12 each arm
    Beginner · Shoulders, Back · 3D demoElbow by your sideHarder: Side-lying external rotation
  3. Prone Y-T-W raises2 × 5 of each shape
    Beginner · Back, Shoulders, Neck · 3D demoForehead on a towelEasier: Wall angelHarder: Bent-over reverse fly
  4. Face pull2 × 12
    Intermediate · Shoulders, Back · 3D demoPull towards your forehead, thumbs backEasier: Prone Y-T-W raisesHarder: Tuck back lever

Forearm

  1. Wrist curls2 × 12 to 15
    Beginner · Forearms · 3D demoPalm up, slowEasier: Wrist-extensor eccentricsHarder: Plate pinch
  2. Dumbbell forearm rotation2 × 10
    Beginner · Forearms · 3D demoHold a light dumbbell near one endEasier: Wrist-extensor eccentricsHarder: Plate pinch

Power

Rest 60 s

  1. Two-hand overhead throw3 × 5
    Intermediate · Shoulders, Abs, Triceps · 3D demoThrow hard against a wallEasier: Medicine-ball chest pushHarder: Lying one-arm overhead throw
  2. Medicine-ball scoop throw (backward overhead throw)3 × 5
    Beginner · Glutes, Quads, Shoulders · 3D demoHinge, then drive with your hipsHarder: Two-hand overhead throw
  3. Lying one-arm overhead throw2 × 5 each arm
    Intermediate · Shoulders, Triceps, Abs · 3D demoLying, with a light ball, to a partnerEasier: Two-hand overhead throw

Legs and trunk

  1. Rear-foot-elevated split squat (Bulgarian split squat)3 × 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFront knee over the toesEasier: Reverse lungeHarder: Split squat jump
  2. Lateral band walk2 × 10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoKnees outEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
  3. Half-kneeling Pallof press2 × 10 each side
    Beginner · Abs, Glutes, Shoulders · 3D demoDon't let the band turn youHarder: Pallof press

Tips

  • Not on the day before you pitch, and never through arm pain (our suggestion).
  • Move up a Shoulder Control level when an exercise gets easy, as the trial did: band rotations with the arm out to the side, the push-up plus on your toes, and a ball or dumbbell for the diver.
  • Shoulder discomfort up to about 5 out of 10 that settles by your next session is acceptable, as our shoulder guides explain; stop for pain on the inside of the elbow or tingling into the little finger, and get it checked.
  • Leave weighted-ball throwing programmes out: in a trial, 4 of the 17 teenage pitchers who finished one had elbow injuries, 2 of them stress fractures.
  • Softball pitchers: the same session, with rest days planned around tournaments, because shoulder strength doesn't fully recover between days.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More sports training

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25 minBeginner11 movesOther / check instructions, A bench or box

Plyometrics for runners

A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.

20 minIntermediate8 movesCardio machine

Strength workout for cyclists (gym)

A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.

50 minIntermediate13 movesCardio machine, A barbell

Questions people ask

How long does the throwing arm strength workout take?

About 35 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A cable machine, A bench or box, A band, An anchor point, Medicine ball. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 14 of its 17 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.