Surgical Tubing
You know that stretchy cord. Its very cheap. Buy some and make it your friend. Attach it to a stationary object and stretch it out at ample resistance. From this position, do three sets of eight reps of the normal throwing motion. Repeat taking different positions to strengthen the rotator cuff, forarm, and tricept.
Bench Press
You all know this one. The bench press develops the upper body strength needed to throw further.
Flys
Lay on the bench facing up. Hold light weight in arms stretched out. Lift and bring together. Do not bend the elbows. Flys strenthen the rotator cuff, which is critical to shoulder mobility.
Reverse Curls
Curl the bar with the palms facing in. This workout strenthens the forearms, and helps throwing velocity.
Fingertip Pushups
Start doing three sets of ten and build up to doing three sets of twenty five. Pushups on the fingertips build vicelike fingers to grip and snap the ball.
Tricept Extensions
Use a weight machine for this workout. Isolate the tri muscle for maximum gain. Work this to help in throwing mechanics.
Power Clean
This is my personal favorite lift. This lift combines speed and power with upper and lower body. It builds explosive power to the whole body. Be sure you have perfect form before you attempt heavy weights. Always wear a weight belt.
Squats
The squat is the big kahuna of lifts. Learn to like the burn. This lift builds up the hamstrings and the quadricepts, while defining the back. Squats give you the speed you need. Be sure you have perfect form before you attempt heavy weights. Always wear a weight belt.
