Shoulder strengthening exercises for pitchers are designed to help boost your stamina as well as your throwing speed. While many young pitchers can throw several strong innings in a game, it takes extensive shoulder strength training to pitch nine innings without fatigue. As a result, shoulder strengthening exercises vary from stamina-based repetition drills to speed weight training.
Shoulder Rotator Cuff Workout
This rotator cuff exercise will help develop strength in all of your throwing shoulder's rotator cuff muscles. Stand with your legs shoulder width apart and a dumbbell in each hand. Make sure that your arms are straight and your palms are facing each other. From here, lift the weights up until your arms are at eye level. Keep your arms fully extended and rotate your shoulders until your palms are facing up towards the sky. Rotate your shoulders back and bring the weights down to your sides. Repeat this exercise for three sets of ten repetitions. The Complete Pitcher recommends using light weights until you build up additional strength in your shoulders and arms.
Resistance Band Bent Over Rows
This resistance band exercise will work out your shoulder muscles as well as your biceps. Grab a resistance band and divide it by lying it on the floor and stepping on the middle of it. From here, grab the two ends of the resistance band and stand up straight. Make sure the foot that is stepping on the resistance band is slightly in front of your other foot. Bend your upper body down until you are slightly bent over the resistance band. Push your arms down until they are fully extended and then pull them up until they are at shoulder height. Repeat this 10 times before resting.
Rotator Cuff Exercise
This rotator cuff exercise requires a piece of resistance tubing that can be found at any exercise or sporting goods store. Tie one end of the resistance tubing to a stable pole or piece of gym equipment. The resistance tubing should be tied at a point that is around 2 feet in height. From here, grab the other end of the resistance tubing and pull back as if you are about to throw a pitch. From here, move your feet right next to each other and hop backwards until there is a large amount of tension on the line. Make the other end of the tubing your target and simulate a throw towards this point. Repeat this until fatigued.
