Q: What can I do during the off-season to strengthen my throwing shoulder?
A: First, let’s break down the throwing motion. As you initiate your throw, you want to shift your weight onto the leg of your throwing arm, and then drive off your leg towards your target. Making this weight shift, or energy transfer, more efficient will allow for greater velocity and accuracy.
Start your dynamic warm-up (movement prep), in the gym or on the field, with mini band walks to work on shifting your weight properly. The video below shows how to do lateral band walks.
Mini Band Lateral Walks
Next, practice movements that improve your ability to generate power throughout your body. While it’s tempting to focus solely on building up your arms and shoulders, the best hurlers use their legs, hips, torso, shoulder and arm in concert to produce power.
Medicine ball throws will help you improve your total-body power. Try perpendicular rotational throws to start. Perform 2-3 sets of 8-12 repetitions on each side.
Perpendicular Rotational Throws
Finally, you’ll want to complement your training program with a throwing program that includes long toss. This will reinforce the proper movement that you’ve been using in your training to generate power with your whole body, and it’ll help you throw farther and harder.