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Quiz the Coach :: My Arm is Weak!

So ya dig sports but need some help with your game? Don't understand some of the rules of football, basketball or hockey? Got a gripe about P.E. class, skateboarders, cheerleading, coaches, or anything? Why not ?

]Hey Coach,
Softball is my number one love! I'm the right fielder and it is so important that I throw the ball far. I try to throw harder, but I can never seem to improve the strength in my arm. Any tips?
SweetSarah145

SweetSarah145,
Increasing the strength of your throw by 30 yards is not something that you can do in overnight. But things such as proper mechanics can immediately add some distance to your throw while consistent practice and weight training can gradually strengthen your throw.

Although a sidearm throw is a good choice for short distances, we recommend that you focus on your overhand throw first. For starters, it is easier and more accurate. Here are some step-by-step instructions on how to throw a proper overhand throw.

  • Use your fingertips to grip the ball. Take two or three of your fingertips with your thumb to hold the ball and fold the rest in towards your palm. Remember not to have much of the ball resting on your palm.
  • Turn your head towards your target.
  • Rotate your body sideways and extend your glove in the direction of your target for balance.
  • Pull the ball back.
  • Take a step forward with your opposite foot as you pull the ball back.
  • Snap your wrist as you let go of the ball. Your arm should go up and out to your target. Your thumb should come off the ball, followed by your fingertips.
  • Follow through by moving your arm out and down across your body.

Having the right form will automatically add distance to your throw. A lot of people think that just throwing it as hard as you can will make it go farther. It will only lead to inconsistent throws and increase the likeliness of an injury. Make sure to practice often but not too much. If you play catch with a friend, gradually move back from each other so you will improve your distance. While you do this, make sure your follow the same principals of throwing. If you don't, you will always be inconsistent.

Weight training is also a good way to gradually increase strength. Make sure you are trained by a professional and you don't over-work yourself. For your arms, focus on your biceps, triceps and shoulders. Also don't neglect your core muscles like your abs and back. A lot of the strength of a throw comes from your hips, so make sure you have a strong core.

If you do all of these you will see results in time. You won't have Andruw Jones' arm overnight, but you will see some good improvement!

Do you need tips or advice on sports, fitness or health? to the Kidzworld Coach. Keep in mind peeps, the Kidzworld Coach isn't a doctor or a professional athlete or anything like that. He's just a dude who digs sports, plays 'em and knows a lot about 'em. You should always talk to your 'rents, a doctor or your school gym teacher before starting a new sport or a new exercise.

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