How to Build Arm Strength for Baseball Before Your Season

Every baseball player needs a strong arm. STACK Expert Brian Smith tells you how to build arm strength for faster throws.

Baseball players are typically measured in five categories—running speed, ability to hit for average, hitting power, fielding prowess and arm strength. Building arm strength for baseball is a top priority on every player's list. Careers can be cut short due to arm problems, and on occasion because of arm surgery. Therefore, all players need a strong, accurate and durable arm to play at their highest level.

The secret to building arm strength for baseball is to develop the athlete's entire body to improve the speed at which he can throw. We want our athletes to continually gain miles per hour on their throws while maintaining healthy throwing arms.

All players can work on building arm strength for baseball all year—without throwing year round. We encourage players to take some time off if they are under 13 years old. Once they reach high school and have the desire to gain arm strength, we place them on a year-round program, which includes throwing 12 months a year.

Below is an example of what position players and pitchers should focus on to build arm strength leading up to and during their season.

Baseball Position Player Arm Strength Program

Pre-Season (10-12 weeks)

  • J-Band Routine
  • Throwing Mechanics: Drills
  • Med Ball Training
  • Long Toss: 2-3 times per week
  • Pull-Down Phase (as you shorten the distance from the Long Toss, make 4-5 throws every 10-15 feet)

In-Season

  • Long Toss on game day
  • If your arm is sore, communicate with the coaching staff.

Baseball Pitcher Arm Strength Program

Pre-Season (10-12 weeks)

  • J-Band Routine
  • Pitching Mechanics : Drills
  • Bullpen work (begin on flat ground)
  • Med Ball Training
  • Long Toss: 1-2 times per week
  • Pull-Down Phase (as you shorten the distance from the Long Toss, make 4-5 throws every 10-15 feet)

In-Season

  • Day 1 - Game Day
  • Day 2 - Long-Distance Run
  • Day 3 - Short Toss (low intensity) and Core Training
  • Day 4 - Long Toss (high intensity) and Sprints
  • Day 5 - Bullpen Session and Medium Distance Run
  • Day 6 - Game Day
  • Repeat sequence


Photo Credit: Getty Images // Thinkstock

Topics: BASEBALL | POWER | MED BALL | THROW | PITCHER | MECHANICS | SURGERY | PITCHING MECHANICS | GAME DAY | CORE TRAINING