Strength Training

• 1). Use weighted implement training to improve speed/power and force production in your throwing motion. Incorporate a ball for your particular sport that is approximately 20 percent lighter than the standard ball for underweight training. Include a second ball that is roughly 20 percent heavier than the standard ball for overweight training. Throw the underweight ball to improve speed. Incorporate the overweight ball, which increases muscle recruitment, to generate more force in your throw. Utilize a 2:1 ratio of frequency for heavy and light throwing versus standard throwing.
  
  
• 2). Improve your explosive throwing power by incorporating this upper-body plyometric exercise. Hold a medicine ball in both hands. Stand approximately five to six feet away from a wall. Bring the ball over and behind the head. Use both hands to throw the medicine ball against the wall and catch it with both hands when it returns. Increase the intensity by moving further away from the wall. Step forward with one leg or throw the ball from a kneeling down position to add variety. Perform three sets of 10 reps from each distance.
  
  
• 3). Finish your strength training session with overhead triceps extensions. Secure a rope attachment to the upper-pulley of a cable machine. Grab both ends of the rope and face away from the pulley. Step one foot forward. Bring the arms up so that the forearms are parallel to the floor and the elbows are pointing straight ahead. Keep the rope above the head as you extend your arms forward ending with the hands out in front of the body. Estimate the average number of times you throw the ball in your sporting competition and perform that many reps. Break down into even sets.