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Discussion: Throwing Help

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June 21, 2016
Men's 70
481 posts
Throwing Help
Some of our plus 70 players suddenly have lost the ability to throw well. They claim no injury but no speed or distance on throws. Can anything be done to improve ones throwing?
Thank you.
June 21, 2016
Men's 70
408 posts
After a minor tricep injury, the sports injury folks gave me six band exercises to do. They strengthened the tricep and my velocity/distance increased. I still do them. Currently, the only weights I do are wrist curls. Either search on line, or speak with a local sports injury DR.
June 21, 2016
Men's 70
408 posts
Another exercise is to actually warm up before you play. Throwing to a teammate 20' away for about 15-20 tosses is not going to improve distance. Show up early, grab a bucket of balls, an empty bucket (don't have to bend over as far), and throw the ball so it rolls up against a fence or back stop. Start easy and as you loosen up, move backwards and throw a little harder. Toss at least 50 times. If you have your own softballs, do extra throwing between games. Baseball pitchers from HS to the pros long toss between starts to stretch their arms/shoulders and maintain/improve velocity. If your one who hits off a T between games, again show up early to hit off a T and don't go out and pick up the balls. Toss them back towards the infield (if you hit 'em deep), then throw them towards home plate.

June 22, 2016
Men's 75
524 posts
HJ - one season a few years ago my shoulder started hurting when throwing, warming up throwing definitely helped.

I added an exercise at the fitness club with a cable machines.

Facing away from machine about 4 foot away. Cable arm adjusted high over my head. With arm fairly straight I would use a lite weight and move arm forward at about 2 o'clock in a smooth motion slowly then let weight pull hand and arm back toward machine. Started at about 5 lb mark and worked up in weight as arm healed.

Result no more pain when throwing and can zing a ball from third to first or from the outfield.

I added many angles and semi throwing exercised as time went on.

June 22, 2016
k man
Men's 65
292 posts
On a side note, there are some guys in our league who throw the 'heavy' ball from close range as they warm up. Not sure if they think it's kind of like swinging a weighted bat prior to batting. Me personally, I don't thrown the heavy ball, I agree with DieselDan, It's all about long toss to build up arm strength.
June 23, 2016
Men's 50
570 posts

Try this.Helped me. The player in the video routinely throws runners out from anywhere on the field.Has one of the strongest arms in senior softball. Still pitches 35 and over baseball.He is 55.The Excercise work.Do them as part of your daily excersise or rehab.Easy and simple
June 24, 2016
328 posts
Great link!!

I found it easier to count the reps instead of the seconds. I thought 50 reps seemed like 20 seconds.

I started to feel the fatigue quickly, at the small circles forward and had to start taking breaks at the small circles back. After that it was only 10-20 at a time. By the end, 10 at a time was all I could do.

It is simple but it aint easy :)

I never could throw well. Mostly I assumed from poor mechanics. Maybe this will help. It certainly pointed out my lack of mobility and range of motion.
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