Just about every MLB pitcher does some form of rotator cuff training to keep their pitching arm strong and healthy.
Jake Arrieta, for example, does rotator cuff exercises religiously.
And it’s no surprise that they’ve helped him become a dominant pitcher in the Big Leagues…
They allow him to stay healthy and make start after start for the Cubs.
Here’s a closer look at Arrieta’s mechanics:
Here’s the 12 best rotator cuff exercises for pitchers using a 3-5 pound dumbbell or a tennis can filled with wet sand.
You’ll want to perform 10 repetitions of each exercise every other day to maintain flexibility, a full range of motion, and to strengthen the throwing muscles.
They are to be done in slow motion. The slower they are performed, the more resistance and energy is expended. The following exercises work the upper arm muscles and the shoulder, particularly the posterior rotator cuff muscles.
These rotator cuff exercises will not only help to increase throwing velocity and develop arm stamina, but will help to prevent throwing arm injuries.
Get after it!
While there aren't many pitching programs that are age-appropriate and safe for kids 7-14, there is one that provides youth pitchers with effective guidelines for strength training, pitching mechanics, and how to pitch faster in baseball.