leg strengthening

Question
QUESTION: i know as a pitcher that a key to getting more velocity is having very strong legs, but does that apply to catchers as well.  If i strengthen my legs  a lot, will i see more velocity on my throws?

ANSWER: John,
Far and away, the best thing you can do to improve arm strength is to play long toss every single day.  As far as  strengthening the legs, it certainly doesn't hurt, but if you go this route, I would strongly recommend a strengthening AND flexibility regimen.  Legs are extremely important to arm strength.  As a catcher, your feet, legs and hips are going to take a beating.  If your legs are sore, tired, or weak, you will not be able to explode out of your crouch or maintain a good base from which to throw from (just like a pitcher).  Doing squats and lifting weights are great, but you may also want to do some homework on "Plyometrics" and possibly get yourself into Yoga or some other intense stretching program (very important).  Muscles are great, but if they're not flexible and pliable, not only are they less effective, but the risk of injury multiplies exponentially.  Take care of your legs, but don't let yourself get bulky.  If you have a beach nearby, walk and/or run in the sand as much as you can.  This will make the tendons and ligaments in your ankles, which attach to the muscles in your calves and shins, extremely strong.    

I don't know if this answered your question, but if there is anything I missed, let me know and I'll try to address it.  Hope this helps and good luck.

Donovan

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QUESTION: ok thanks for the help i understand what your saying, another question i have is about surgical tubeing excersises ive heard they help out a lot with arm strengrh as well, can you tell me what you know about them?
ANSWER: Surgical tubing is used to strengthen the rotator cuff muscles.  The rotator cuff is made up of four small muscles in the shoulder which are most commonly injured after continuous stress is applied to the joint (usually pitching).  These exercises are often made mandatory by pitching coaches and will certainly not hurt you, but keep in mind that these are preventative exercises designed to avoid injury.  This alone will not actually make you throw the ball harder or with more velocity, but it will allow you to develop the muscles around the rotator cuff without putting your shoulder at risk.  Does this make sense?  

It's similar to the effect that toned stomach muscles have on a back problem.  By doing sit-ups and strengthening your abs, you actually take pressure off of your back.  This is basically what's happening with the rotator cuff.

I would hate to try and describe the actual exercises themselves, but if you need some ideas, let me know.  

Hope this helps.  Let me know if you need anything else.

Donovan

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QUESTION: yes i understand what you mean, but is there anything else you reccomend(besides long toss which i will be doing plenty of in the fall) that i can do to strengthen my arm in the off season, im looking to build up a real cannon for next year

Answer
John,
There are no quick fixes or magic tricks.  Do everything we talked about and nature will take it from there.  Get your entire body in shape and start playing long toss TOMORROW, not in the fall!!!  Ice after every session!!!  When you play long toss, you're going to be stretching and (believe it or not) tearing the fine muscle fibers in your arm.  When your arm goes through the recovery process those muscle fibers will grow back stronger.  Ice will help the fibers repair themselves quicker.  

The only other advice I have is to not go out and get drunk with your friends and let a whiffle ball game break out.    Your arm is now the equivalent of a piano players fingers, so treat it well.   

Good luck and let me know how it turns out.

Donovan