Your arms shouldn’t be straight out in front of you or straight out to your sides. Rather, they should be in the middle between those two positions, at a forty-five degree angle. Repeat 12 times for one set. Do two sets.

The weight is dependent on you. You should be able to do this exercise comfortably for about 12 repetitions. Start with 5 pounds in each hand if you don’t know where to begin. Try to do 3 sets.

You can use a small barbell instead of dumbbells. [3] X Research source Try 3 sets of 10 repetitions. You can also turn this move into tricep pull downs. All you do is flip your hands over so your palms are facing up. You use the same movement, going down towards your thighs.

The close grip helps work your triceps more, which is important for throwing. [5] X Research source Try repeating the exercise 8 times. Do 4 of these sets. If you’ve never done this exercise before, it’s good to have someone spot you.

Repeat this exercise to improve arm strength. [6] X Research source This exercise also works on your core strength. Try to keep those muscles tight as you move.

Start by using just your arm from the elbow up to throw the ball. [9] X Research source Move on to twisting your whole torso while throwing, as well as your hips. [10] X Research source Next, move up to one knee and practice twisting and throwing from that position. Try to throw across your knee (angle-wise). [11] X Research source Finally, stand up, and keep focusing on following throw by twisting your torso. You can also add a crow hop, where you jump forward on your forward foot as you wind up. [12] X Research source

If your age is 7- to 12-years-old, spend four minutes on each of the following distances: 30 feet, 60 feet, and 90 feet. [14] X Research source If you are 13- to 20-years-old, spend four minutes on each of the following distances: 30 feet, 60 feet, 90 feet, and 120 feet. [15] X Research source Try to throw straight across the field instead of making them arc high. Don’t throw with all your force, but you want to make a good line from where you are to who you’re throwing to. [16] X Research source

Put the emphasis on targeting the ball. Make sure the ball is going into your partner’s chest. Throw at least 15 to 20 times each time you choose this exercise. Throwing over and over is a great way to strengthen your arm for baseball. [17] X Expert Source Isaac HessBaseball Coach & Instructor Expert Interview. 20 March 2020.

Try squeezing your glute muscles to help keep your body straight. [19] X Research source You can also do this exercise with your hands balanced around an exercise ball. [20] X Research source Push ups are a great way to strengthen your upper body for baseball. [21] X Expert Source Isaac HessBaseball Coach & Instructor Expert Interview. 20 March 2020.

Keep your front shin as straight as possible. Your knee should push forward to be in front of your toes. [23] X Research source Lunges help work your leg muscles and lower body. You can add dumbbells to increase the weight as you lunge. The dumbbells will also help strengthen your arms a bit as you move.

Russian twists are great at building core strength. They especially work on the transverse abdominal muscles.

Your weight should stay on the front part of your heel[26] X Research source You can do a squat with or without a barbell. Start without one. Try 15 repetitions. Do 4 sets.