How To Build Arm Strength In Youth Baseball?

How To Build Arm Strength In Youth Baseball? It’s a common question that we get here at our baseball training facility. Let’s face it, most young players have trouble throwing the ball with enough velocity to be successful on the diamond.

Warming Up

It is very important for young baseball players to warm up properly before practices and games. Warming up helps prevent injuries and can also help improve performance. There are a few different ways to warm up, but the most important thing is to make sure that all the muscles in the arm are warmed up and ready to go.

Pre-game routine

One of the most important things a young ball player can do to improve their game is to develop a consistent pre-game routine. This not only applies to their batting and fielding practice, but also to their warm-up routine. Warming up properly will help prevent injuries and increase blood flow to the muscles, preparing them for game play.

A good pre-game routine should include both dynamic and static stretches. Dynamic stretches are movements that take the joints and muscles through their full range of motion. They should be performed slowly and controlled. Static stretches are held for 20-30 seconds and target specific muscle groups.

Below is a list of recommended exercises for a complete pre-game warm-up routine:

Jogging – 2 laps around the field
High Knees – 20 reps
Butt Kicks – 20 reps
Side Shuffle – 20 reps (10 each direction)
Backpedal – 20 yards
Lunges – 10 each leg
Carioca – 20 yards (10 each direction)
Skip for Height – 20 yards

Stretching exercises

To build arm strength in youth baseball, it is important to perform stretching exercises on a regular basis. It is also important to warm up the muscles before performing any type of strenuous activity. Warming up the muscles helps to increase blood flow to the area and prevents injuries.

There are a variety of stretching exercises that can be performed to build arm strength in youth baseball. Some of these exercises include:

-Arm circles: Stand with your feet shoulder-width apart and your arms at your sides. Slowly start making small circles with your arms. gradually increase the size of the circles until you reach 10 repetitions.
-Tricep stretch: Start by extending one arm overhead. Using the other hand, grab hold of the extended elbow and pull it down towards your head. You should feel a stretch in the back of the upper arm. Hold this position for 15-30 seconds and then repeat with the other arm.
-Shoulder shrugs: Start by standing with your feet shoulder-width apart and your arms at your sides. Slowly raise your shoulders up towards your ears and then release back down. Repeat this exercise 10 times.

Arm strengthening exercises

One of the most important things for a young pitcher is to develop strong arms. These muscles not only help in the velocity of the pitch but also in the accuracy. While there are many weight lifting exercises that can help in developing the arm strength, not all of them are ideal for youth baseball players. This is because the weight lifting exercises can lead to injuries if not done properly.

Resistance bands

Resistance bands are a great way to build arm strength in youth baseball players. They come in different levels of resistance, so you can gradually increase the amount of weight you’re lifting as your arms get stronger. Start with a light resistance band and do three sets of 10-12 reps. As your arms get stronger, move up to a medium or heavy resistance band.

Dumbbells

Dumbbells are a great way to build arm strength in youth baseball players. They can be used for a variety of exercises that target the different muscles in the arms.

Some of the best exercises for building arm strength include:

-Biceps curls
-Triceps extensions
-Shoulder presses
-Lateral raises

These exercises can be performed with dumbbells of different weights, depending on the level of fitness of the youth baseball player. It is important to start with lighter weights and gradually increase the weight as the muscles get stronger.

Medicine ball

One of the best exercises to build powerful arms is the medicine ball clean. The exercise works your shoulders, chest, back, and legs while also forcing your arms to lift a heavy weight explosively. The medicine ball clean is a foundational exercise in many sports performance programs.

To perform the medicine ball clean, stand with your feet shoulder-width apart and hold the medicine ball in front of your thighs. Squat down and explode up, throwing the medicine ball straight up in the air. As the ball reaches its apex, catch it with both hands and immediately pull it down into a front squat position. From here, press the ball overhead and return to the starting position. That’s one rep.

Cool down

Once the game is over, or your child is done with their practice, it is important that they cool down their arm properly. This will help prevent injuries and help their arm muscles recover. A good cool down will involve slowly moving the arm and doing some gentle stretches.

Post-game routine

After your game, it is important to have a cooling down routine. This will help you to avoid injuries and support your muscles as they repair themselves. A good post-game routine should include:

– static stretching: holds each stretch for 30 seconds or more
– foam rolling: use a foam roller on all major muscle groups
– ice bath: soak in a tub of cold water for 10-15 minutes

Stretching exercises

Here are some key stretching exercises that you can do to help improve the range of motion in your arms and increase arm strength.

1. Wrist Circles: Sit with your arm out in front of you and your palm facing up. Make small circles with your wrist, going both clockwise and counter-clockwise. Do 10 circles in each direction.

2. Elbow Circles: Sit with your arm out in front of you and your palm facing down. Make small circles with your elbow, going both clockwise and counter-clockwise. Do 10 circles in each direction.

3. Shoulder Rolls: Sit with your arms at your sides, keeping them relaxed. Slowly roll your shoulders forward 10 times, then backward 10 times.

4. Arm Crosses: Stand with your arms at your sides and cross one arm over the other, holding it just above the elbow. Use your opposite hand to pull the crossed arm across your body until you feel a stretch in the shoulder area. Hold for 20-30 seconds, then switch sides and repeat.