9 Drills To Throw Harder For Athletes! (Exact Sets And Reps Included)
If you are trying to throw harder for Baseball or any other ball sport (maybe dodgeball lol) then these 9 arm strength exercises will dramatically change your game! The best part about these exercises also is that you can do them any day anywhere. (even at home!)
In the video, you will see Coach Cascio using Resistance Bands however you will just need tubing or some sort (needs resistance). Each exercise will be performed with your throwing arm. The rest time in between sets is 30-90 seconds, the crucial thing to remember is to do every exercise controlled and slow tempo.
Downloadable PDF Link (Sets And Reps): https://twicethespeed.com/wp-content/uploads/2018/06/Arm-Strength-Warm-Up-Final.pdf
Face Pulls – 2 Sets | 10 Reps
How To Perform: Start with your arm straight out in front of you (shoulder height) holding the band. Next, you will pull the band straight back till your hand is next to your peck. Make sure when you are pulling back you have a slow controlled motion. Once your hand is next to your peck you will pause for 1-2 seconds and then start to bring your arm straight out in from of you again.
Face Pulls With Backward Rotation – 2 Sets | 10 Reps
How To Perform: There are three steps to this exercise. The first two you perform the same steps of exercise before. Start with your arm straight and pull back until your elbow is at your side. From there do a 45-degree rotation backward until your arm forms a 90-degree angle. Then you will bring it back to parallel with the ground and extend your arm releasing the resistance from the band.
Face Pulls With Backward Rotation & Shoulder Press – 2 Sets | 5 Reps
How To Perform: The first three phases involve a similar process as the last two exercises. Start with your arm straight, pull it back, rotate 45 degrees, and then the last step involves pressing straight up. Once you do the shoulder press lower straight down forward slowly back to the starting position.
External Rotation – 2 Sets | 10 Reps
How To Perform: Make sure the band is positioned waist-high. Start with your arm at 90 degrees, this time you will be pulling the band with your backhand faced out. From here rotate your arm internally at a slow pace again until your hand touches right below your ribs. Remember to keep your arm at 90 degrees. Then you will return to the starting position.
Internal Rotation – 2 Sets | 10 Reps
How To Perform: Make sure the band is positioned waist-high. Start with your arm at 90 degrees, this time you will have your palm faced the way you are pulling. From here rotate your arm internally at a slow pace again until your hand touches right below your ribs. Remember to keep your arm at 90 degrees. Then you will return to the starting position.
Kickbacks – 2 Sets | 8 Reps
How To Perform: You will be arched over a little bit with you are point straight towards the ground gripping the band. Then you will pull the band back behind you with keeping your arm straight. You will feel the resistance and then you will bring your arm back to perpendicular to the ground. Make sure you keep control and steady speed.
Front Raises – 2 Sets | 8 Reps
How To Perform: This is similar to the last exercise except you are now facing forward. With the arm straight down again pull the band forward this time. Keep your palm facing down the whole time. Return to the starting position
Diagonal Raises Backward – 2 Sets | 6 Reps
How To Perform: Start with your arm grasping the band across your body next to your hip. Then you will swing your arm controlled diagonally across your body. You should end where your arm is in a 45-degree angle pointing towards the sky.
Diagonal Raises Frontwards – 2 Sets | 6 Reps
How To Perform: You will have the Resistance Band in your throwing hand. Make sure that your throwing arm is next to where the Resistance Band is tied. From here pull forward across your body in a diagonal angle to your opposite shoulder than your throwing arm. You should keep your palm facing up for this exercise.
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