After struggling early in his MLB career, Colby Lewis traveled the globe to find a strike-throwing remedy. He spent two seasons with the Hiroshima Carp, dominating Japan’s Central League before returning stateside to rejoin the Texas Rangers. Nowadays, Lewis has complete command of his pitches, enabling him to throw strikes more consistently and thus work deeper into ball games.
Lewis credits his ability to stay strong and healthy—a major obstacle in his earlier years—to a secret post-game exercise he mastered in Japan. His Rangers teammates call it “Colby-San,” a play on the suffix used to address or refer to an individual in the Japanese language.
The “Colby-San” is a simple arm-strengthening exercise Lewis works through after every throwing session and every start. All you need is a small piece of elastic tubing, long enough to grip both ends with your hands. You can do the exercise either seated at a table or standing with your elbows on your knees.
Start with your palms facing in, and pull the tubing from both ends to create resistance. Perform in continuous fashion for 60 seconds, keeping tension in the tubing throughout. Repeat for 60 seconds with palms facing away, and another 60 seconds with palms facing each other.
Lewis credits the “Colby-San” with strengthening all the muscles in his arms and around his elbows, keeping him injury-free and primed for another Rangers playoff run.