With so much throwing, pitching and batting, the arms get quite a workout during most softball games and practices. As such, while it may seem counterintuitive, coaches often do not focus specifically on arm-strengthening exercises during training. Instead, training often focuses on exercises that also strengthen the core, legs and glutes, which support the body and provide the "base" by which the arms and shoulders can do their work. Still, if your arms are your weak point and need special focus, practice a few strength-training drills to build muscle in your arms and shoulders. Before these exercises, warm up by jogging or walking for at least five minutes.
Small weighted exercise ball
Exercise ball
Dumbbells
If you're a pitcher, spend time strengthening the arm and chest on the opposite side from your throwing arm by performing dumbbell presses on a bench press, using the nonthrowing arm.
Give yourself 24 to 48 hours between strength-training workouts to allow your muscles time to recover.
Use a weighted ball to perform dynamic stretches. Hold a 3-pound weighted ball in one hand. First stand with your legs shoulder-width apart, arch your back and look downward, and circle the weighted ball below your chest, first making small circles in one direction and then the other, focusing on using the shoulder muscles to circle the ball. Then switch hands. Alternate hands again, and hold the ball while making large, controlled circles from the front to the back of the body, and then from the back to front.
Perform the "T" pushup for softball conditioning, as recommended by the Softball Performance website. Start in a standard pushup or plank position, lowering yourself to the ground. On the way back up, extend one arm toward the ceiling and stack your feet on top of one another, effectively moving into what is known as the Side Plank pose in yoga. Pause for a moment, and then carefully move back down into the lowering portion of the pushup. Repeat this motion 10 to 12 times, take a break, and then perform a second and third set.
Perform standard pushups on an exercise ball to strengthen the shoulders, core and arms. Place your knees on the top of the exercise ball, and then position your hands on the floor. Extend your legs so they're straight out from the ball, and then bend your arms and lower yourself into the low position of the pushup. Extend your arms back to the plank position. Repeat this motion 10 to 12 times, take a break and then perform a second and third set.
Perform lunges that incorporate a dumbbell fly to work not only the shoulders and biceps but also the glutes and quadriceps. Hold a dumbbell in each hand and stand with your feet a few inches apart. Step forward and bend your leg, allowing the back knee to touch the floor. At the same time, raise and extend your arms out in "butterfly" motion, keeping the elbows slightly bent. Raise the arms to approximately shoulder height. Step back to standing and lower the dumbbells with a controlled motion. Repeat the motion 10 to 12 times, take a break, and then repeat for a second and third set. To work the arms in a different way, perform lunges, then vary the exercise by raising one dumbbell up and over your head while moving into the "down" position.
Incorporate other types of dumbbell exercises, including the biceps and triceps curl. For the biceps curl, stand with your feet about shoulder-width apart and hold a dumbbell in each hand, arms resting at your sides. Lift one dumbbell, palm facing out, toward your shoulder, allowing the dumbbell to almost touch the shoulder. As you lower the dumbbell, raise the dumbbell on the other side in the same manner, alternating between raising and lowering each dumbbell. For triceps curls, stand with your feet shoulder-width apart and grasp one dumbbell in one hand. Raise the dumbbell carefully behind your neck and raise the other hand to grasp the dumbbell, so that each hand is holding one end. Lift the dumbbell from a resting position at the back of your neck so that both arms are extended overhead. Repeat each of these exercises 10 to 12 times and perform two to three sets each.
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Writer Bio
Nicole Vulcan has been a journalist since 1997, covering parenting and fitness for The Oregonian, careers for CareerAddict, and travel, gardening and fitness for Black Hills Woman and other publications. Vulcan holds a Bachelor of Arts in English and journalism from the University of Minnesota. She's also a lifelong athlete and is pursuing certification as a personal trainer.