Q. Throwing: How do I increase my arm strength?
A. Throw, throw & then throw some more. You're born with some of your arm strength, but most people have to work very hard to get their strength.
Pro baseball players work out almost every day, even in the off season. They know that long toss is the key!
Depending on your age you should long toss during the season about 2 to 3 times a week.
Our general suggestions would be:
Ages 7 to 12 - throw 30, 60 & 90 feet for about 3 to 4 minutes at each distance 3 times a week during the season.
Ages 13 to 20 - throw 30, 60, 90 & 120 feet about 3 to 4 minutes at each distance 3 times a week during the season.
Make sure you are not throwing rainbows (high arcing throws), if they bounce once or twice before they hit your partner that is ok. Keep your throws at a nice 45 degree angle once you start heading back to the longer distances. You want your throws to maintain a pretty nice line. Not as hard as you can, just working on good arm speed and getting it to your partner. You will see some great changes in your arm strength over a short time.