Arm Strength

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Jan 20, 2016
67
6
So my daughter plays catcher for 10u. This is her first time in 10U and she doesn't have the arm strength that the other catchers have. Her catching coach recommended long toss but is there any other drills you guys would recommend? She is going to be going into travel next season so I want to make sure she can make the throws


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Jun 11, 2013
2,619
113
Work on mechanics. Make sure she has a quick release and throws correctly. We had a kid on our team who could barely reach pitchers mound at 10 but by 13 could throw rockets from her knees. She just got a little bigger and stronger.
 
May 24, 2013
12,461
113
So Cal
Long toss is good. Heavy ball work can also be helpful. Good mechanics, however, are critical to prevent injury and get the most out of the throw.

A few other things...
- If she can make a low, hard throw with one bounce to 2B, it may be a lot faster than trying to get there with a big rainbow.
- Work on speeding up her footwork and transfer. This will often make more of a difference in pop time than just a stronger arm.
- She will get better/stronger/faster as she grows. At her age, I guarantee that all of these things will be happening...soon!
 

ian

Jun 11, 2015
1,175
48
For 10u just focus on mechanics and then play a lot of catch. Be careful not to over work or damage the young kids growing tendons/muscles/joints.


For older kids strength bands are gold.
 
Mar 3, 2015
142
0
Michigan
Long Toss is the best IMO. There are certainly things you can do to strengthen the arm, however some girls are just born with a gift. I agree with ian above, be careful not to overwork.
 

ian

Jun 11, 2015
1,175
48
Agree with TM and Eric, long toss for the best combination of building strength and precision.

Mechanics first. If mechanics are off you can/will destroy your arm in a session or two.
 
May 24, 2013
12,461
113
So Cal
I thought my DD's mechanics were pretty good. Playing 12U TB as primarily a catcher, she throws a LOT. It turned out her mechanics weren't quite right. It caused an issue that lead to ulnar nerve irritation and 10 weeks of rehab. Going into 14U, she's tuned up now, and throwing better than ever.

My point...focus on mechanics first. As ian said.
 
Sep 17, 2009
1,637
83
Work on transfer mechanics now and forever and always try to be improving. Start with Wasserman's throwing mechanics video and Jaeger's long-toss protocols and aim for throwing improvements over time (supplemented by smart and steady all-body strength training).

Transfer mechanics (along with blocking, fielding and framing) will keep her on the field until her strength/size catches up with some of the big-for-the-age-group kids that tend to dominate early on in travel but then get surpassed by the better, more mechanically sound athletes in the long run.
 

JAD

Feb 20, 2012
8,231
38
Georgia
So my daughter plays catcher for 10u. This is her first time in 10U and she doesn't have the arm strength that the other catchers have. Her catching coach recommended long toss but is there any other drills you guys would recommend? She is going to be going into travel next season so I want to make sure she can make the throws.

When I think of long toss for a fielder, I think of crow hoping throws that an outfielder would make. Catchers need quick snap throws to have a chance at throwing out a runner. I would work on your DD's catchers throwing mechanics, after she has perfected them, work on increasing the distance she is able to make the throw while maintaining proper mechanics. Start receiving the throws in the pitchers circle and as her power increases work you way back towards 2B. Once she can throw a frozen rope to 2B she is ready for the BIG TYNE ($1 to Domingo Ayala).
 

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