Throwing mechanics/building strength

[Kapoosh]

Right - I've recently been moved from an infield position to an outfield position on our softball team. As I'm more used to quick, short throws rather than long ones, my arm really isn't up to the task. I'm sure it's not *just* my arm that is involved in the motion (?), but I'm really not sure what other muscles are used. Any suggestion for building up strength in order to get some more distance (other than just *actually* throwing)?

Cheers!

[Danger]

I'd recommend perfroming some ballistic training exercises to develop the power in the muscles required to perform the action(a quick search on google pulls up some examples but I can't access most of them from my works computer )

The main thing to work on would be the specific action itself, personally I'd find a wall and throw the ball at it repeatedly as hard and fast as I possibly could. This will of course will get the muscle used to performing the action so not only power but technique should also improve. This might seem quite obvious but it'd surprise you how many people leave out performing specific actions related to their sport except of course when they're actually playing.

Hope this helps.

Edit: Meant to add the muscles used are primarily the upper arm muscles and probably wouldn't hurt to work on your core muscles either(abdominal, lower back and hip muscles)

[Jushin Liger]

You need to get yourself over to Eric Cressey's blog, he's an expert strength and conditioning coach who specialises in baseball.

http://ericcressey.com/

Other things I'd think about straight away are shoulder stability and hip flexibility. I'll have a look around and see what crops up but read Cressey's stuff on picthers and I'm sure there's some major carry over.

[Kapoosh]

I'd recommend perfroming some ballistic training exercises to develop the power in the muscles required to perform the action(a quick search on google pulls up some examples but I can't access most of them from my works computer )

The main thing to work on would be the specific action itself, personally I'd find a wall and throw the ball at it repeatedly as hard and fast as I possibly could. This will of course will get the muscle used to performing the action so not only power but technique should also improve. This might seem quite obvious but it'd surprise you how many people leave out performing specific actions related to their sport except of course when they're actually playing.

Hope this helps.

Edit: Meant to add the muscles used are primarily the upper arm muscles and probably wouldn't hurt to work on your core muscles either(abdominal, lower back and hip muscles)

You need to get yourself over to Eric Cressey's blog, he's an expert strength and conditioning coach who specialises in baseball.

http://ericcressey.com/

That blog looks great! Thanks for pointing me to it. Cheers to the both of you.

[Jushin Liger]

In general terms I've seen these reccomended.

Push-up variations: chain, band-resisted, blast strap
Multi-purpose bar benching (neutral grip benching bar)
DB bench pressing variations
Every row and chin-up you can imagine (excluding upright rows)
Loads of thick handle/grip training
Medicine ball throws
Specialty squat bars: giant cambered bar, safety squat bar
Front Squats
Deadlift variations


That's a good start point but make sure you're lifting for strength not hypertrophy and you don't start to limit your shoulder flexibility.

[sjonit]

Being a girl, I bet you do that over arm throw, where u raise the ball above yopur shoulder and throw it as if your arm was a trebuchet(medieval siege weapon) in a big arching motion. That technique basically sucks, and you will never get any real distance on it.
If you can stop the arcing motion and throw the ball from behind your shoulder rather than above, keeping the arm extended straight when you release the ball - gives better direction. You should get a lot more speed, power and direction without any training, just a little better technique.

[djtoast]

I'm sure it's not *just* my arm that is involved in the motion (?), but I'm really not sure what other muscles are used.

think about how a pitcher steps down off the mound as he/she throws. i'd think that likeways stepping forward as you throw to get some power from your legs and hips would help. same kinda idea as boxers developing power by twisting their hips maybe.

plenty of stuff like this on youtube to help with understanding of technique...

[ame="http://www.youtube.com/watch?v=wacqEf0tpak"]YouTube - How to Play the Game of Baseball : Throwing & Fielding Baseball Techniques[/ame]

maybe watching other people'll give you ideas for what bits of you to work on! (sorry if that sounds patronizing or anything!?)

[Jushin Liger]

It sounds amazingly patronising to me as does sjonits post. Then again if she can't throw for shit already she's not going to benefit from a weights routine so maybe i've pitched it (geddit?) at too high a level.

[sjonit]

It sounds amazingly patronising to me as does sjonits post. Then again if she can't throw for shit already she's not going to benefit from a weights routine so maybe i've pitched it (geddit?) at too high a level.

Ye I was thinking that as I posted, didn't mean to come off like that tbh, but I've never seen a girl throw well irl, except on TV watching professional female athletes.

[Kapoosh]

Being a girl, I bet you do that over arm throw, where u raise the ball above yopur shoulder and throw it as if your arm was a trebuchet(medieval siege weapon) in a big arching motion. That technique basically sucks, and you will never get any real distance on it.
If you can stop the arcing motion and throw the ball from behind your shoulder rather than above, keeping the arm extended straight when you release the ball - gives better direction. You should get a lot more speed, power and direction without any training, just a little better technique.

Hahaha..I nearly put in my first post that I *don't* throw like a girl! My dad would've smacked me.

I've been playing co-ed softball for over 20 years (with a few breaks here and there); will actually be playing in the C level slowpitch co-ed Nationals this weekend down in Manchester. I was trained to play 2nd base, but the new co-captain of the team likes to play there (and is too scared of the ball to play outfield), so I've been booted for the most part and my arm really isn't up to making the throws into the infield.

[Gadafti Inc.]

all of what lovey says is bang on but you want to be taking lots of rest between sets and maybe be doing 5 sets of 5 reps or something along those lines when it comes to the weights stuff.

If you've looked at Cressey's stuff you'll know all that already tho!

www.stronglifts.com is also a good site to get some tips on training

[Jushin Liger]

C level slowpitch co-ed Nationals

Sounds prestigious

[Kapoosh]

Sounds prestigious

It's hardly team GB, but I'm still pretty excited!

This is a rescheduling from last autumn, games were rained out in October. Should be some good competition - two teams from Glasgow will be there too!