(a) Shoulder muscles
(b) Triceps
(c) Latissimus Dorsi
(d) Abdominals
(e) Quadriceps
(a) Shoulder muscles: The deltoids are the muscles of shoulders, which play a crucial role in rotating of the arm. Strengthening of these muscles helps one to put more force, throw the ball the farther. Few exercises recommended to increase deltoids are: Military press, seated press, upright rows, dumbbell press.
(b) Triceps: Triceps are located on the back of the upper arm and aid in the process of extending the arm at the elbow. This action helps to release the ball with force and push it in the desired direction. Exercises to develop triceps are: push down with a rope or pulley, close grip bench press.
(c) Latissimus Dorsi: It is also referred to lats. which are located on either side of our spine. These large muscles help produce force for throwing and help transfer energy from the legs to upper body. The best example for strengthening lats are pullups, bent-over barbell rows, seated cable rows etc.
(d) Abdominals: A strong cone facilitates the transfer of power from the lower body to the upper body, enabling your throw to benefit from strength of your legs. Examples: hanging leg raises and Sunrise ball Crunch.
(e) Quadriceps: These are major muscle group located on the front of your thigh and help you power the ball towards your intended target as your step into your throw. Best exercises are barbell step-up, barbell lunge, barbell squats which also work your abdominal muscles.
