Pitching Routine
"People who write about spring training not being necessary have never tried to throw a baseball." Sandy Koufax
Team Goal: 60% strikes, if we can throw 60% or more strikes in a game we will have a chance to win the game. This is a big factor in deciding how much work you get on the mound! There is a big difference between control and command of a pitch, some of the best pitchers are not overpowering, but have command of their pitches.
The following routine is the quickest way to gain 3-7 mph, but it is a process. If you correct imbalances and improve functional strength as described on the previous page, I've seen players gain 7+ mph in one summer. The information is here, but it's up to you to put the time and effort in.
You have to know your arm and build taking steps and not too much at once, or more than you can handle. Notice you should do dynamic warm-up, energy workouts every day, do super 7 three days in a row then take a day off. Don't skip days, it doesn't take long each day and the payoff is huge. Know your body, especially your arm!
Day 0 - This is the day you pitch. The repair process begins after your pitching outing. The first thing you are going to do is ice as soon as possible. 20 minutes on shoulder and 10 on the elbow, even if you are not sore, this will help you recover quicker. If you have to go back in the game, wait until you are done with playing for the day to ice(At bare minimum ice before you go to bed). After icing you need to do a 15 minute cardio flush which consists of something to get your cardio going and flush toxins out of your body, it can be on a stationary bike or jump rope, just get your heart rate going. Then do an energy workout(video on first page). Stretch while you are warm. Make sure you hydrate and eat something nutritious.
Day 1(Monday if you pitched on Saturday/Sunday) - Do your dynamic warm up, then energy workout, then your super 7 workout listed on the previous page. After you have done this you should do a light toss as long as you have no pain, light soreness is ok since it is a light toss. No more than 5-10 minutes of light tossing. After your light toss do some rotator cuff band work for both shoulders individually, or use two to five pound dumbbells if you don't have bands(if you are a pitcher and you don't have these items, it's an emergency! Check your local sporting goods store.).
Day 2 - Do your dynamic warm up, then energy workout, then your super 7 workout listed on the previous page. Do your long tossing on this day, in sets of 15, stretch out your arm, you are pulling the throws down and when you come back in(watch valuable long toss video below). The focus should be on gradually speeding up your arm action while staying loose and using your whole body in the throws. If you don't have a long toss partner throw in to a net or against an outside wall, find a way. Throws should be max effort. After long toss or net toss, this is the day to do your weight training, remember to follow the weight training guidelines established on the prior page. Now do a shoulder routine after weights just like day 1. This is your busiest day, but it still is not that long, take it seriously and make it count.
Day 3 - Do your dynamic warm up, then energy workout, then your super 7 workout listed on the previous page. This will be your bullpen day, do 3-5 sets of 15 and focus on your command not just velocity, as you may be tempted to. Start with 3 sets and build up every week until you reach 5 or more. The rule is once you start a set you have to finish unless you have pain, so it requires body awareness. This is the only bullpen you should throw during the week, so work on specific things. Then do your shoulder workout, and do 15 minutes of cardio after that. Again, it does not have to be jogging. You can ride a bike or jump rope or anything similar that gets your heart pumping faster than normal.
Day 4 - Do your dynamic warm up, then energy workout, super 7 is optional. Do your long tossing on this day(video below), in sets of 15, in which you are pulling the throws down and finishing. The focus should be on gradually speeding up your arm action. If you don't have a long toss partner throw in to a net or against an outside wall. After long toss or net toss, this is the day to do your weight training, remember to follow the weight guidelines established on the prior page. Now do a shoulder routine after weights.
Day 5 - Do your dynamic warm up, then energy workout, then your super 7 workout listed on the previous page. You can do light tossing or just work on pitch rotations at 60% effort. Anything else is optional and up to you, what you think you need to work on. Maybe staying in line? Getting out in front on your release? Drills in front of a mirror? There are many drills to make you better(without picking up a baseball even) and the bottom line is you need to ask a coach or figure out a way to get your delivery handled because you are the one that has to live with your health and performance. This is your easy day so make sure you get some rest. If you are sore make sure you ice 20 minutes shoulder, 10 minutes elbow.
Day 6/7 - Play Ball! Do your dynamic warm-up, and energy workout. If you want to do some flat ground long toss or shoulder band work pre-game, that's up to you. The cycle starts all over after you pitch.
There you have it, get started as soon as you can, preferably on a Monday but you can jump in on any day, Day 1= Monday, Day 2 = Tuesday, etc(since we play weekend games). Stick to this plan and you will notice a difference in yourself and become a better pitcher this summer.
Resources: Day 2 and 4 long toss demonstration, used by Texas Rangers.
Shoulder Routine on previous page, should be completed after long toss session.
"People who write about spring training not being necessary have never tried to throw a baseball." Sandy Koufax
Team Goal: 60% strikes, if we can throw 60% or more strikes in a game we will have a chance to win the game. This is a big factor in deciding how much work you get on the mound! There is a big difference between control and command of a pitch, some of the best pitchers are not overpowering, but have command of their pitches.
The following routine is the quickest way to gain 3-7 mph, but it is a process. If you correct imbalances and improve functional strength as described on the previous page, I've seen players gain 7+ mph in one summer. The information is here, but it's up to you to put the time and effort in.
You have to know your arm and build taking steps and not too much at once, or more than you can handle. Notice you should do dynamic warm-up, energy workouts every day, do super 7 three days in a row then take a day off. Don't skip days, it doesn't take long each day and the payoff is huge. Know your body, especially your arm!
Day 0 - This is the day you pitch. The repair process begins after your pitching outing. The first thing you are going to do is ice as soon as possible. 20 minutes on shoulder and 10 on the elbow, even if you are not sore, this will help you recover quicker. If you have to go back in the game, wait until you are done with playing for the day to ice(At bare minimum ice before you go to bed). After icing you need to do a 15 minute cardio flush which consists of something to get your cardio going and flush toxins out of your body, it can be on a stationary bike or jump rope, just get your heart rate going. Then do an energy workout(video on first page). Stretch while you are warm. Make sure you hydrate and eat something nutritious.
Day 1(Monday if you pitched on Saturday/Sunday) - Do your dynamic warm up, then energy workout, then your super 7 workout listed on the previous page. After you have done this you should do a light toss as long as you have no pain, light soreness is ok since it is a light toss. No more than 5-10 minutes of light tossing. After your light toss do some rotator cuff band work for both shoulders individually, or use two to five pound dumbbells if you don't have bands(if you are a pitcher and you don't have these items, it's an emergency! Check your local sporting goods store.).
Day 2 - Do your dynamic warm up, then energy workout, then your super 7 workout listed on the previous page. Do your long tossing on this day, in sets of 15, stretch out your arm, you are pulling the throws down and when you come back in(watch valuable long toss video below). The focus should be on gradually speeding up your arm action while staying loose and using your whole body in the throws. If you don't have a long toss partner throw in to a net or against an outside wall, find a way. Throws should be max effort. After long toss or net toss, this is the day to do your weight training, remember to follow the weight training guidelines established on the prior page. Now do a shoulder routine after weights just like day 1. This is your busiest day, but it still is not that long, take it seriously and make it count.
Day 3 - Do your dynamic warm up, then energy workout, then your super 7 workout listed on the previous page. This will be your bullpen day, do 3-5 sets of 15 and focus on your command not just velocity, as you may be tempted to. Start with 3 sets and build up every week until you reach 5 or more. The rule is once you start a set you have to finish unless you have pain, so it requires body awareness. This is the only bullpen you should throw during the week, so work on specific things. Then do your shoulder workout, and do 15 minutes of cardio after that. Again, it does not have to be jogging. You can ride a bike or jump rope or anything similar that gets your heart pumping faster than normal.
Day 4 - Do your dynamic warm up, then energy workout, super 7 is optional. Do your long tossing on this day(video below), in sets of 15, in which you are pulling the throws down and finishing. The focus should be on gradually speeding up your arm action. If you don't have a long toss partner throw in to a net or against an outside wall. After long toss or net toss, this is the day to do your weight training, remember to follow the weight guidelines established on the prior page. Now do a shoulder routine after weights.
Day 5 - Do your dynamic warm up, then energy workout, then your super 7 workout listed on the previous page. You can do light tossing or just work on pitch rotations at 60% effort. Anything else is optional and up to you, what you think you need to work on. Maybe staying in line? Getting out in front on your release? Drills in front of a mirror? There are many drills to make you better(without picking up a baseball even) and the bottom line is you need to ask a coach or figure out a way to get your delivery handled because you are the one that has to live with your health and performance. This is your easy day so make sure you get some rest. If you are sore make sure you ice 20 minutes shoulder, 10 minutes elbow.
Day 6/7 - Play Ball! Do your dynamic warm-up, and energy workout. If you want to do some flat ground long toss or shoulder band work pre-game, that's up to you. The cycle starts all over after you pitch.
There you have it, get started as soon as you can, preferably on a Monday but you can jump in on any day, Day 1= Monday, Day 2 = Tuesday, etc(since we play weekend games). Stick to this plan and you will notice a difference in yourself and become a better pitcher this summer.
Resources: Day 2 and 4 long toss demonstration, used by Texas Rangers.
Shoulder Routine on previous page, should be completed after long toss session.