Weight Exercises for Throwing & Catching

Hit the weights to teach your body to throw farther and faster.

Hit the weights to teach your body to throw farther and faster.

As an athlete, you are always looking for ways to beat the competition. In sports with throwing and catching, you want exercises that make you stronger and more powerful so you can keep the ball away from your opponent. Several weight exercises can help you train to throw harder, faster and farther and to catch with more accuracy and control.

Throwing Basics

Excelling at throwing comes down to increasing your throwing velocity. Exercises that develop your strength, power and stability can help you generate more force and transfer it more efficiently to your upper body for propelling your throw. While your arm is essential for directing and releasing the ball, throwing is actually a full-body movement, so focus on functional full-body exercises.

Throwing Exercises

Numerous weight exercises can train you to throw with more velocity. Sets and reps can vary, but in general, aim for three sets where you use a weight that is 50 to 60 percent of your one-rep maximum. While lifting, move the weight as quickly as possible to increase the power of your throw. Examples of throwing exercises include the front squat, plate twist, bench press, V-ups and the power snatch. To do the power snatch, stand over a barbell with your feet hip-width apart. Squat and grab the bar with a wide overhand grip and straight arms. Rise out of your squat by straightening your hips and knees and lifting the bar. As the bar passes your knees, vigorously raise your shoulders and as it passes your thighs, jump upwards. Shrug your shoulders and aggressively pull the barbell over your head as you pull your body under the bar. You should end up in a standing overhead press. Return to the starting position and repeat.

Catching Basics

If you play sports such as softball, football or basketball, you know that catching is an essential part of winning. There are more than 30 muscles in your hands and forearms. While most are tiny, you need to train them to respond quickly if you want to improve your catching abilities.

Catching Exercises

When you are catching a ball, you need to respond quickly. Sets and reps vary based on the exercise, but like the throwing exercises, generally aim for one to three sets each with 10 to 15 reps. You want to reach muscle fatigue by the last rep. Examples of catching exercises include hand-grips, dumbbell hammer curl, reverse curl and wrist rollers. For the dumbbell hammer curl, stand with your feet hip-width apart and a dumbbell in each hand. You want your palms facing in and your thumbs up. Flex your elbows and curl the dumbbell up toward your shoulders. As you curl, keep your palms facing in and your thumbs up. Once you reach your shoulders, slowly lower back to the starting position and repeat.

About the Author

Fitzalan Gorman has more than 10 years of academic and commercial experience in research and writing. She has written speeches and text for CEOs, company presidents and leaders of major nonprofit organizations. Gorman has published for professional cycling teams and various health and fitness websites. She has a Master of Arts from Virginia Tech in political science and is a NASM certified personal trainer.

Photo Credits

  • Brand X Pictures/Brand X Pictures/Getty Images