Story works to pair strong arm with power bat

PEORIA, Ariz. -- Rockies shortstop Trevor Story's strong throwing would be his calling card, if not for his habit of hitting home runs -- 27 in 2016, a National League rookie record at his position. But Story notes that he cares as much for his arm as his bat.
On competitive throws to first base, Story's average "fastball" is 85.7 mph -- not bad for someone who has to throw while moving in directions other than toward first. To achieve that speed, Story, heading into his second season, finds plenty to do during batting practice when he's not, you know, batting.
"It's something that you've got to put into your routine," Story said. "I like to throw a lot to keep my arm in shape. If you don't use it, you lose it."
So how does he keep his arm strong?

Story, 24, has never done the circuit of pitching exercises -- mostly devised by Dr. Frank Jobe, a surgeon who adapted the Tommy John surgery rehab exercises into a maintenance program. But there is a method:
• Remember to play long toss: "There is a full routine -- 60 [feet], 90 and 120, and sometimes I'll throw it pretty hard at 120," Story said. "That's as far as it goes.
"The best way to keep your arm strong is long-toss, implementing that into your routine. You have to maintain your arm strength, so you don't lose it."
• Be smart in the weight room: "You have to watch yourself, because you don't want to get sore," Story said. "That's when your fluidity gets away from you and your throws might be a little off.

"On upper-body days, you do the weight you're not going to be sore at. That's kind of how I manage it.
"I do curls, but I don't do them often. When I do, I keep it pretty light. It's just a feel-good thing to do curls once or twice a week, but not heavy at all. It's something I've always done."
• Have a smart upper-body routine: "I do pull-ups," he said. "Sometimes it's just body weight and a lot of times weighted, but, obviously, fewer reps. And I'll do overhead press to keep my shoulder strong and build the muscles around the elbow and shoulder. That's what you need to protect.
"Then I'll do a push-up circuit and I'll pair those with side-row bridges [a side plank, paired with a one-arm rowing exercise]. That's good for all of your core muscles.
"The exercises are not for throwing, but for overall strength."