In softball and baseball, the players need to build strength in their arms and shoulders while increasing their throwing velocity at the same time. This is very crucial since most players use their arms the most; hitting and throwing the ball, and this part is more likely at risk for injuries, especially in the shoulder and rotator cuff.
If you are really serious about playing this game, arm care exercises are vital to your training because that's one part of your body that you shouldn't take for granted if you want to stand out on the field and in your career.
Arm care exercises don't just prevent injuries but also enhance your performance on the field.
Ready to have stronger arms with potent throwing power? Then let's get started.
Exercise #1: External Rotation
External rotation is a very simple, yet essential exercise to strengthen your rotator cuff while keeping your shoulders healthy. You can use arm bands to make your external rotation exercise optimal with resistance.
Exercise #2: Overhead Press
If you want to improve your shoulder strength, flexibility, and stability then the overhead press is one arm exercise that you should consider. This does not just improve your shoulder strength and power, it also helps stabilize your upper body and improves agility for more intense movements on the field.
Use a firm and reliable band when doing this exercise. Maintain your stability as you complete this movement since you'll feel some added resistance with bands as you extend your arms up.
Exercise #3: Scaption
Scaption is also a very effective exercise for shoulder strength. It helps engage your scapula and rhomboids and strengthens your rotator cuff. It also aids in improving your posture by strengthening your middle back. Basically, this is a great addition to your shoulder routine and posture improvement, which is also essential on the field.
1. Stand with your feet shoulder-width apart, hands at your sides, holding your preferred equipment in each hand.
2. Slowly bring your arms to shoulder level, then raise your arms overhead.
3. Hold each repetition for 3 seconds and repeat for 10-15 reps.
Exercise #4: Shoulder Extension
This shoulder exercise is very effective in strengthening your shoulder blade muscles and helps improve your shoulder mobility for that perfect swing or throw.
1. Attach a band on a pole or fence and make sure it is secure. Ensure that the band is attached at chest level.
2. Step backwards with your arms straight until you feel the resistance.
3. Pull your arms back, maintaining straight arms and hold this position for 3 seconds.
4. Return to starting position and repeat for 10 reps.
There are many more exercise that you can do in order to maintain a healthy and strong shoulder. If you need training assistance or advice, and to help you choose the right equipment, you can always book a chat or give us a call and we will be there to assist you in your softball or baseball journey!