how can i strengthen my pitching arm?

I know this may sound strange to you, but what you have to work on strengthening is your legs to allow your arm to be less tired later in ball games. Do light bicep curls and tricep extensions with your arms to keep them in shape, but make sure during the off-season you focus your work on the legs and torso. If you can build up those muscles you will be taking the workload off of your arm, allowing you to throw longer and with more velocity.

Throw more. Get in great shape physically and throw long toss year-round.

I would high recommend doing legs more than anything..NHIAA hit it right on the head nothing strange about that. The legs will carry you throughout the game. Long tossing is also a must. Also a very strong core can help you gain velo it ties everything together in pitching.

jump rope?

Running is good for endurance but the preferred path to endurance for a pitcher is a lot of sprints rather than distance running.

quote:

is there any way to strengthen my pitching arm

you didn't say how old you are or at what level you pitch? Your question is a one that you should be asking. One can't deny that building your legs and core will help you be a better conditioned athlete and contribute SOME to throwing harder, longer. I always find it humorous that pitchers spend so much time running for conditioning, but yet Managers become stressed if they have to "run the bases." Like running from home to second will "gas them."

However, to throw a baseball 85mph or 90mph the arm has to generate that delivery speed and endure the associated stresses. You don't throw the ball with your legs so you best condition your arm. My ways are controversial to some but;

If you want to throw hard you must THROW hard more! Long periods of rest are your enemy! I've employed Marshall's 120day Training program with my son with great results (iron ball throws, wrist weight exercises, and throwing hard .... DAILY).
He conditions in all the conventional ways as well, weight training, stretching, speed and agility, etc. Why take a chance, leave no rock unturned.
Keep researching and asking and listening ... then get to work!

quote:

Originally posted by SultanofSwat:
jump rope?

My sons pitching coach actually makes him jump rope with 4 l.b. rope after done with his bullpen.. He does 100 and if you mess up you go back 10 reps. When he is done with that he seems pretty gased from it. Many different things help your arm get stronger but throwing daily is the main key.

There is a lot of good info here. I would like to clarify one thing though. Arm strength and arm stamina are two seperate issues. To be a pitcher your core is extremely important. But the difference between pitching as a short releiver and a starter has to do with arm (and body) stamina.
In our bullpens and our flat ground work days we train our pitchers specifically based on their role in the rotation. Our starters work their arms into shape so that they will throw 70-80 pitch bullpens. Our releivers bullpens will be 30-40 pitches.
So back to your question about how to increase pitching stamina, ensure your body is in pitching shape and continue to work on that part of the equation. You will also need to gradually increase the number of pitches in your bullpen sessions.
Early in the season we will generally extend our starters pitch counts by 10-15 pitches every two weeks. This is not a hard and fast rule and may vary from pitcher to pitcher.
I would tell you to have a goal of the number of pitches you would like to throw and develop a plan to get to that number. Doing this during the season can be difficult so will need to be patient and listen to your body.
As has been mentioned before, to develop pitching stamina you will need to throw more!

i've found that long toss and pylometrics (box jumps and medicine ball tosses) were the best to strengthen my arm. the reason for pylometrics is because the stronger your arm gets, the stronger and flexible you need to make your legs and core muscles.

also, another key to keeping a strong arm is strengthen the smaller rotator cuff muscles. this is only accomplished by using light weights (5-7lbs) and do flys, empty cans and external rotations at least 4 times a week.

I'm actually developing a product on how to throw 5mph faster. I'm not quite done and wanted to know the number one question people have when it comes to throwing harder. If you answer this question I'll give you the product for FREE when it's finished.

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Compound weight lifting exercises like squats, deadlifts, rows, and chin-ups work very well at building muscle and teaching your muscles to fire in better sequences. Don't listen to anyone that tells you that heavy weight training will make you slow - it's simply not true.

Of course, sprints, box jumps, plyometric work, and light shoulder work are also very important - but don't neglect simply getting strong.

Google "Throwers 10" and do those exercises every other day. It will build up your shoulder and smaller associated muscles to keep your arm strong and healthy!!