workouts and exercises for pitchers

I understand pitchers need to do abs and legs...but what are some good exercises that pitchers can do for their upper body? I am wondering what parts of the upper body pitchers should work on more than others...I need to increase my velocity 2 or 3 mph and was wondering.

 

Contact Coach Anderson at Belmont Abbey

He'll get you a throwing program right out.

 

o'lefty has a good workout program too. I would contact those guys through a PM and they'll be glad to help you out. Let us know if you need more. We can post different programs if needed, but you won't go wrong with those two guy......Andro or o'lefty

 

pitcher workouts.......

Just wanted to add one more name to the list of resources we have here.......Coach 27.

He put together a workout for my son that was invaluable from his junior to senior year.

You might also want to give him a shout.

 

Two books you should look into, Fastball Fitness, which you can order through Amazon, and Unbreakable Abs by Jon Doyle. The key is you core, not your upper body.

If you're not on a good long toss program you need to start one. Seems like someone posted a good one here awhile back. You might search the old messages. Basically you work back until you are absolutely maxing out your distance. Do this every other day and you'll gain velocity. Google "alan jaeger." He has a great article about long toss on his site. His "thrive on throwing" DVD is very good.

 

Pitchers workouts

Yes, everybody knows that I'm not very good yet with this. If someone will call me and tell me how to put an attachment on this I will be glad to post our swimming program. This program is not easy but what results on arm strength.

 

mavsbaseball25-

I would be glad to go through some of our stuff if you PM me. I'll give you my cell phone # and we can talk directly about it.


I will say, everything we do and everything I work with is begged, borrowed , and stolen from people who know more. I feel like after 15 years of making it my passion and life I have a basic grip on it.

 

There

are alot of people on here alot more experienced with pitchers than I am. But I will post a work out we do and one that has really helped our guys.

We break the work out into three days and then rotate.
Core / Strength and Agility / Speed
#1- Core.
We start evey workout with dynamic stretching.
Med balls - 6lb 8lb 10lb
We do everything to time in 30 sec sets keeping a count of how many reps we have done.
Our first set is standing chest pass 30 sec.
Standing overhead pass. 30 sec.
Good mornings. 30 sec.
Chopping wood rt. 30 sec.
Chopping wood lf. 30 sec.
Chopping wood middle. 30 sec.
Seated chest pass. 30 sec.
Seated overhead pass. 30 sec.
Russian Twist feet off ground. 30 sec.
One pop - ball on chest sit up pass to partner repeat. 45 sec.
Two pop - ball on chest sitting up. pop to the rt then lt then pass. 45 sec.
Three pop - ball on chest pop to rt pop to lf sit up then pass. 45 sec.

rest 10 minutes.

Tire flips. I got large tractor tires from the dump. You can use any size.

10 yards. rest 1 minute
25 yards. rest 1 minute
50 yards. (throw up)

Rest 10 minutes

Final stage of core day.
45's lay on your back and with your arms behind your head. Raise your legs with your feet locked together. Lower them at a 45 to the rt then raise them back up. Lower them at a 45 to the lt and then raise them. 45 sec

Fronts- Lay on your back with your arms behind your head. Lock your feet together. Raise your legs up in the air and then lower them to a couple of inches off the ground in front of you. Raise them and repeat. Do not let your feet touch the ground and keep your hands behind your head. 45 sec

Knee bends - Lay on your back with your hands behind your head. Lock your feet together straight out in front of you on the ground. Bring your feet into your chest bending your knees. Straighten them back out in front of you and repeat. Do not let your feet come apart , do not touch the ground with your feet. 45 sec.

Bikes - Same posistion as knee bends. Alternate legs coming in and repeat like a riding a bike. 45 sec

Angles - Feet straight out in front locked together. Bring your feet in to the right at an angle bending your knees. Alternate sides and repeat. 45 seconds.

Thrusts - Lay flat on your back hands behind your head. Raise your legs straight up feet locked together. Thrust your feet toward the sky and hold as long as you can and then repeat.

Planks - Get in the push up posistion but with your elbows on the ground. Raise yourself off the ground and rotate to the left. Then rotate to the right. Keep your legs off the ground the only thing on the ground should be your feet and elbows. 45 sec

Rogers - Get up against a fence or a wall ie dugout etc. Lay down on the ground and put your butt up against the wall with your legs up the wall. Put your legs together with your feet touching one another. Reach up and touch your left foot with both hands and then bring your hands down to your chest , reach up and touch the middle of your two feet and bring your hands down then right foot. 45 sec

Static Stretching

Day 1 - Core (takes about 1:20 minutes) So we have about 2:30 to 2:45 invested on day 1 when you include the long toss and mile run with breaks.
We run 1 mile and long toss before we do core.
Mondays work out.

Tuesday - Legs / Speed day
Weds - Agility / Arm strength day
Thurs - Repeat Day 1

If your interested I will post the other two days.

 

day 1 is great!

Please post the other two days. Thank you for sharing your routine.

 

Day-2

Dynamic Stretching 15-20 minutes

Prisoner squats using 10lb med ball. Hold ball on chest and squat. 30 sec 4 sets

One leg squats with 10lb med ball. 30 sec 4 sets alternate legs total of 8 sets

Explodes - Holding med ball on chest , squat and leap forward with feet shoulder width apart for 10 yard. Explode and reach your max distance recovering between jumbs. 4 sets total 40 yards

With a partner - Facing each other shuffle passing the 10lb med ball back and forth as you shuffle - 20 yards down - 20 yards back. Making sure you shuffle the feet and do not cross over. 2 sets

Overhead toss and sprint - With the med ball between your legs and you standing up squat down and toss the ball up and over your head behind you. Turn and sprint to the ball. Stop and repeat for 50 yards. 2 sets

Chest pass toss and sprint - Chest pass the med ball out in front of you as hard as you can and then sprint to the ball. Pick up the ball and repeat. 2 sets 50 yards

Rest 10 minutes

20 minute run.
Start off jogging at a pace you can run the mile in most of our guys will run at a 7 to 7:30 pace. After 2 minutes blow a whistle or the player can have a stop watch - sprint for 10 seconds full speed - then return to the jog - every two minutes repeat until you have ran for 20 continuous minutes.

Alternate - Stadiums with hills (if you have a good hill to run)
We do five minutes of stadiums and then rest for 2 minutes. Then five minutes of stadiums and rest for 10 minutes.

We alternate the 20 minute run with 10's 20's 30's 40's 60's sprints. We do five sprints at 10 and 20 for time. All five must be ran in a certain time or they start over. Then 3 at 30 40 and 60 for time. You can determine their time by having them spring full speed at each distance and then giving them some leeway. For instance if they run the 60 in 7.0 they have 3 60's at 7.4. etc.

Static Stretching.

If its a day to long toss we do it before we run.