Arm strength comes from throwing further than what’s comfortable, but in steps. The ladder builds it without overdoing it. This is how high school pitchers warm up. Same pattern works for any kid age 8 and up.
What you need: 5 baseballs, two gloves, four cones marking 20, 40, 60, and 80 feet.
Setup: Two kids face each other on a flat field. Cones mark the four distances.
How to run it:
- Start at 20 feet. They play catch for 6 throws each. Easy. Cue: Turn, Shuffle, Point, Fire.
- Move both kids back to 40 feet. 6 throws each. They have to use the shuffle now.
- Move back to 60 feet. 6 throws each. The throws should be on a line, not a rainbow.
- Move back to 80 feet (only if both kids can reach it without straining). 6 throws each.
- Walk back to 40 feet for the cooldown. 6 throws each at controlled speed.
What to watch: Are they straining at the longest distance? If a throw bounces in front of the partner, they’re reaching. Move them back to the shorter distance and stay there.
If they’re struggling: Cap it at 60 feet. Don’t push to 80. Arm strength builds slowly.
If they’ve got it: Add a fifth station at 100 feet. Or have them throw from one knee at the longest distance. That tests pure arm strength.