Do strong forearms make you throw harder?
To answer the question, YES, more arm strength will increase pitching velocity but it could prevent you from reaching your potential top velocity. The arm muscles that are responsible for generating arm speed is the Pectoralis major, Subscapularis, Supraspinatus, Infraspinatus, Teres minor and Latissimus dorsi.
Professional pitchers predominantly use the subscapularis and latissimus dorsi for acceleration, whereas amateurs use more of the rotator cuff muscles with an active pectoralis minor and a relatively quiescent latissimus dorsi.
Pitchers need strong forearms and wrists to help them grip the ball better. It can also help increase their precision when they throw the ball. Hitters should definitely be focusing on strengthening their wrists and forearms because that is how they can increase the power of their swing and control over their bat.
Strengthening your forearms also increases grip strength, which is related to upper body strength. A strong grip helps you carry, hold, and lift items in your everyday life and during athletic activity. Plus, you'll have more power when you work out, which will bring more strength to your entire body.
Strong forearms translate to stronger grip strength. This can allow you to squeeze harder, engage more muscles, and generate more force during your workouts. The flip side is that when forearms or wrists are underdeveloped or weak, it can limit how hard you're able to train other body parts.
In martial arts, it is the unspoken word that strong forearms aid tremendously in punching power. Even though most of your punching power is generated from the legs and the hips, by utilising rotational and linear forces, it is the forearms that act as a strong and stable link during punch impact.
Average freshman pitcher (14 to 15 year old) cruising speed would be about 70 mph. Average cruising speed for a good high school pitching prospect at 14 to 15 years old would be about 75 mph.
Training Triceps Muscles
The triceps is a major muscle in the throwing motion of the upper arm.
Your pitching motion can put a repeated strain on your biceps tendon, which leads up to your shoulder, and it can irritate the tendon enough to form tendinitis. This creates pain and weakness in the front of the shoulder.
Strong forearms and hands are important for hitting, throwing and injury prevention. The hands are your last link with the bat and ball.
What is the most important muscle for a pitcher?
From a surgeon who repairs torn UCLs and researches UCL injury prevention strategies,the most important muscle resides in the forearm. The muscles of the forearm shield the the UCL from high velocity during the act of pitching.
For nearly 90 years, Popeye's most recognizable physical characteristic has been his impressive forearms, which he credits to the consumption of canned spinach.
Forearms are much like calves and abs, too: They're a muscle group that should get routine work almost every day. That means you don't need to take a "rest" day from training forearms.
Forearm exercises don't cause much, if any, muscle damage, especially for exercises with less eccentric loading like the wrist roller or Thor's hammer (see video). But even wrist flexion and wrist extension will cause little damage.
Once per week strength training isn't adequate to develop bigger, stronger muscles efficiently. Building forearm strength and size can take some time, so be patient. But, with focused efforts, you should see some results in a month or two.
This is essentially due to the fact that stronger forearms lead to a stronger grip with more muscles generating more squeezing force during your workouts and everyday life.
Do forearms grow naturally with time? It depends. If you're a young teenager, then your forearms have a chance to grow naturally with time. But if you're older than 20, you're going to be stuck with what you have unless you start doing something different.
Building your wrist and forearm strength will help to improve your grip strength, keep your forearm stable and aligned when hitting the bag, and help prevent injuries from repetitive motions.
The "boxer's muscle" or anterior serratus is mainly responsible for the protraction of the scapula. Such movement is exhibited when throwing a punch.
Velocity Myth #2: “I Throw 90”
Despite it being more common than ever, still, very few pitchers can do this. On the average Division-I baseball team, each team usually has 4-8 players capable of touching 90mph, though perhaps only 1 or 2 who can average it.
How fast do d1 pitchers throw?
Prototypical Division I pitching recruits throw anywhere between 87 and 95 MPH on a consistent basis. It is important to remember that coaches are looking for pitchers to consistently throw at this velocity, not just touch it every once and awhile.
On the average, a typical Varsity high school fastball is between 75-85 mph, although many good Varsity pitchers will be seeing the upper 80s and low 90 range. The Freshmen pitchers will usually be throwing at a comparable speed to the 13 and 14 year olds, and the Sophomores will lie somewhere in the middle.
To improve your throwing distance, practice letting the ball roll off of your fingers as you throw, aim to throw the ball at a 45-degree into the air, and practice long toss regularly. Remember to stretch before you throw to ensure that you don't hurt yourself and keep your throwing arm healthy.
By varying grips, wrist spins, and pitching motions, the pitcher can make the ball curve, rise, drop, change speeds, or just plain GO FAST. Speed is the most important aspect of the pitcher's game, and "go fast" is what a hardball is designed to do.
The league age pitch counts for Little League Baseball® are as follows: Ages 13-16 – 95 pitches per day. Ages 11-12 – 85 pitches per day. Ages 9-10 – 75 pitches per day.
Sliders had the highest arm stress (54.6 ± 12.9 N·m) while curveballs had the lowest (46.8 ± 16.3 N·m). Fastball arm stress was 50.1 ± 16.8 N·m and changeup arm stress was 51.3 ± 15.5 N·m.
A significant portion of shoulder motion comes from the scapulothoracic joint, so the locked down position the scapulae are forced into during benching may present a problem for pitchers. In moderation this is probably not a major issue, but it should be balanced with movements that allow free scapular movement.
Many in baseball, including athletes, believe that the wrists and forearms are active in swing speed and play a huge role in the ability to get a bat through the zone.
Elbow: Strengthen but Don't Slaughter Your Forearm
The force produced in a pitch would tear the UCL instantly without the support of the muscles in the forearm that help reduce elbow stress. Thus, good preventive maintenance includes strengthening the hands and forearms.
Flexibility and balance, which aid a player's range of motion in the arm and ability to better physically assert himself, are also key components of throwing, coaches said. In athletes he trains, Chatalein stresses heavy weight training for the lower body including squats and lunges.
Do pitchers need to lift weights?
If we want our pitching arm to be stronger and more resilient to injury, we have to impose stress on them, and weightlifting is a great way to do this.
Arm strength and arm care exercises are CRITICAL for keeping a baseball player healthy over a long career. Especially for pitchers, developing an arm strength routine is a must.
Your forearm size depends on your gene pool.
Most importantly, your exercises, or lack of, contribute to the size of your forearm. Your forearm, like any other part of your body, is made up of muscles that require adequate muscle resistance exercises to stimulate growth.
Just like your calves, genetics play a big role in it's size. Since both of these muscles are worked in your day-to-day life, they don't really grow as fast as your biceps, or quads, which aren't worked as much of your calves and forearms.
Fortunately, the size of your forearms are not set in stone - and, with proper exercise and diet, it is entirely possible to make them appear both larger in size and more toned in appearance.
It Can Lead To Faster Results
By training forearms daily, you are increasing the frequency and volume of training which are both key for driving progress, especially in these smaller and often neglected muscle groups. You will also be able to incorporate more training variation throughout the week.
Manual labor has always produced great overall strength, but nothing compares to the forearms of blacksmiths. Hammering and lifting pieces of steel all day long makes those forearms really powerful and that gripping strength deadly.
You can train arms between 2-6 times per week. The more frequently you train arms, the less you should do per day. If you train arms twice per week, you'll do 2-3 exercises per session with 3-4 total sets. If you train arms 6 days per week, you'll do one exercise per muscle group per day, with only 2 sets per workout.
At least 2 weekly sessions are recommended (4 sets each to hit MEV for the well-trained), and 3-5 weekly sessions are probably going to result in much better gains for this quickly recovering muscle group.
It can take up to 72 hours to recover properly from an exercise/activity. Additional loading for which the arm has not yet adapted e.g. more frequent training sessions, a harder, longer or more intense training session, competitions, or a new arm heavy activity (DIY, gardening, longer hours typing at work)
Do arm sleeves make you throw harder?
THROW HARDER, LONGER: Graduated compression sleeves increase blood flow to the arm by dilating the player's arteries by 40% and by compressing the veins. Increased blood flow means more oxygen which helps the player's arm feel rested and “live” throughout the game.
It's a scientifically proven fact, because building a powerful lower body is what helps you throw faster, according to researchers at Ohio State University. The scientists found that pitchers who put more force into the ground with their lower body when throwing zinged in faster throws.
Compression Aids Recovery
Arm sleeves are primarily worn for the benefits of the compression they provide. Reputable arm sleeve brands use advanced technical fabrics that provide ideal elasticity to compress (lightly squeeze) the arm muscles.
Compression arm sleeves are used by athletes to help prevent injury while also improving their game. These sleeves work by compressing the muscles of the arm to provide support and stability, while also improving blood circulation to the muscles. In baseball, these sleeves are most often used by pitchers and catchers.
If you are a baseball player that wants increase your strength and power to be better at the game, lifting heavy is important. It is also important to do it right. Lifting heavy is very important, which I hope I made clear in this article, but so is taking care of your body.
Why do some pitchers throw harder than others? Because they have more external rotation after front foot strike, more forward trunk tilt, and they are able to generate more power with their muscular, skeletal, and chemical makeup, through the stretch-shortening cycle, during external rotation.
Throwing speed is influenced by a variety of factors including the range of motion of the throwing arm and stride length. That's why relatively svelte pitchers like Tim Lincecum and Pedro Martinez were able to throw faster than most of their taller, stronger and bulkier counterparts.
Your legs and chest are responsible for a large amount of the power in a punch. Most of this power is generated from rotational speed, which can be bolstered by strengthening the legs and chest.
The answer is, yes. A lot of fighters who strength train tend to steer clear of training the arms because they believe these muscles are “show muscles”. There is some truth to that. But when you train your biceps and triceps with purpose, intention, and intelligence, that training can help increase punching power.