By Steven Ellis of PitchingWorkouts.com
Plyometrics Exercises For Pitchers
Plyometrics are baseball exercises characterized by fast, explosive movements that train sport-specific movement and should be a part of every serious pitcher’s off-season exercise program.
Plyometric exercises for pitchers include clap push-ups, lateral jumps, squats with rotational swings, medicine ball overhead throws, box jumps and leaping lunges. And I found in my professional baseball career that they’re some of the best pitching exercises for generating power and throwing a baseball at high velocity.
You should do 2 to 3 sets, 8 to 10 reps and work out 2 to 3 times a week.
For more information about plyometrics pitching exercises, please click here.
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By Steven Ellis of PitchingWorkouts.com
Youth Pitching Exercises
When the baseball season comes to an end, most pitchers put everything away until two to three weeks before spring practice. But for pitchers who really want to throw harder, develop better control and get stronger, an off-season exercise program is a must.
There are 3 things pitchers can do during the off-season which will help them throw harder by next spring. They can work on improving their pitching mechanics, throw regularly to maintain arm strength, and finally but just as important, they can get on a pitching-specific strength and conditioning exercise program.
For more information about the types of youth pitching exercises that are most beneficial, please click here.
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By Steven Ellis of PitchingWorkouts.com
Baseball Pitching Workout
Most baseball pitching workout programs involve one-plane force production. For example, pitchers using workout machines in the weight room provide artificial stabilization and only allow isolated, single-plane movements. This form of training is effective when trying to build the size of the muscle or when there has been an injury and a specific muscle needs to be isolated and strengthened. But it is not a particularly effective baseball pitching workout for those pitchers who are looking to increase pitching velocity and develop the athleticism that will allow them to throw harder while preventing sore arms and pitching injuries.
What makes The TUFFCUFF Strength & Conditioning Manual for Baseball Pitchers such an effective baseball pitching workout program is that it trains the whole body how to perform multi-plane functional movements that are most useful for pitching a baseball. So unlike lateral baseball workouts, this baseball pitching workout will aid rotational movements such as the pitcher’s delivery (or even fielding his position) so he can stabilize his body, throw harder and not get hurt.
For more information about this baseball pitching workout, please click here.
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By Steven Ellis of PitchingWorkouts.com
Baseball Throwing Program
A pitch is a very complex movement skill that occurs at some 7,500 degrees per second from different joint angles and must be performed at the correct sequence and time. The best way to build a better arm is to throw regularly. And throwing during the off-season is really a key component that ought to be a part of every high school pitcher’s training program.
Playing catch or throwing with a teammate for 15 to 20 minutes, three to four times per week is a great way strengthen your arm. But it’s not enough for the more serious pitcher. Dedicated pitchers who are following the advanced baseball throwing programs in The TUFFCUFF Strength & Conditioning Manual for Baseball Pitchers know that the types of throwing used by pitchers throughout Major League Baseball are much more extensive than that. They do a lot of their throwing off of the mound, using special sequences to get the most out of each bullpen session and the baseball pitches they’re working on.
Don’t miss out! To learn more about the types of throwing routines, pitching sequences, long toss drills and bullpen sets that are most effective at improving pitching velocity and throwing harder this off season, please click here.
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By Steven Ellis of PitchingWorkouts.com
Meal Plans For Pitchers
Proper baseball nutrition is just as, if not more, important than the pitching exercises and throwing drills in your workout program in regards to achieving maximum health and fitness goals. The biggest obstacle for most baseball pitchers is that they make poor food choices. Or they don’t eat the right foods at the right time before and after a baseball pitching workout or throwing practice. Here are some baseball nutrition tips for healthy eating so you can get the most out of the effort you put in with your weight training, conditioning and throwing workouts.
Protein: 1 grams/lb of body weight
Carbs: 2-3 grams/lb of body weight
Fats: .4 grams/lb of body weight
Pre-work out eating suggestions: Consume a pre-workout meal 40-60 minutes before your baseball workout. This is so important. All too often pitchers try to work-out on an empty stomach and don’t have enough energy to push themselves 100%. A good pre-workout meal would consist of slow digesting carbs such as oatmeal, yams, brown rice. A little fruit is good as well. Include protein such as egg whites, chicken breast or fish as well. If you aren’t able to prepare “real” food then drink a high quality protein drink with around 25 grams protein, 15-20 grams carbs, and 8-10 grams fat.
Pre-work out supplements: Creatine and glutamine.
Post-work out eating suggestions: Your body needs to be re-fueled within 30 minutes after a vigorous pitching workout. A good meal would include fast digesting carbs such as white potatoes or rice, and protein. If you aren’t able to prepare “real” food then drink a high quality protein drink with around 25 grams protein, 15-20 grams carbs, and 8-10 grams fat.
Post-work out supplements: Creatine and glutamine.
Meal frequency: 5-6 times a day. Eat healthy snacks between breakfast, lunch, baseball practice and dinner.
Good protein sources: Eggs, (keep one yolk per 4 eggs), Whey, Soy (max.50gr/day), Lean chicken, 93% lean beef and fish (salmon and tuna).
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By Steven Ellis of PitchingWorkouts.com
Baseball Pitching Exercises
There are many different types of baseball pitching exercises that kids can do to improve their baseball skills. The important thing to remember as a parent or coach is to keep the pitching exercises appropriate for the kids’ ages, which includes picking activities that kids will enjoy.
Because pitching is a rotational activity, there are a host of rotational pitching exercises that can be done with a medicine ball that are extremely beneficial for pitchers of all ages. All of these exercises either provide similar movements used in pitching such as lunging to the side being similar to a pitcher’s stride. Or these baseball pitching exercises provide core strength along with stabilization strength so that the pitcher is able to stabilize his body as he goes from balance out to landing at which point the body must be stabilized before it can develop the high rotational forces needed in order to provide arm speed.
To learn more about the types of baseball pitching exercises MLB pitchers use to strengthen their arm, core and legs, please click here.
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By Steven Ellis of PitchingWorkouts.com
Baseball Pitching Conditioning
Every baseball pitching conditioning routine should start with a dynamic warm-up and each routine should be followed by a flexibility routine.
It is important to understand that one of the big reasons that weight room conditioning is so risky is that the majority of high school players do not use proper form and technique, and most go much too heavy on the amount of weight. Additionally, a majority of high school coaches are not qualified to dispense a weight room workout – especially to pitchers. So what happens is these pitchers end up unsupervised using a modified football strength training routine that will actually decrease pitching performance and can easily lead to injury during the season.
- Heavy bench press – stress to the shoulder.
- Leg extension – non-functional.
- Lat pull behind the neck – stress to the shoulder.
- Peck deck – tightens front deltoid.
- Upright rows – stressful to the shoulder.
- Leg press – non-functional.
- Cleans or clean and jerk – torques shoulder.
- Military press – shoulder stress.
If a pitcher wants to build some muscle in the weight room. No problem. But I suggest that you do all of your functional baseball pitching conditioning first so that the entire muscular system and the core is ready to help stabilize the body. The baseball conditioning will also help maintain needed flexibility that can be lost when weight room training is overdone.
If you want to learn more about baseball pitching conditioning exercises, please click here.
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By Steven Ellis of PitchingWorkouts.com
Baseball Pitcher Workouts
Your baseball pitcher workouts don’t have to be complicated to be effective. Pitchers who do short running exercises, shoulder stretching exercises and core exercises to help build strength for pitching can be more effective when they take the field. For more tips on the best baseball pitcher workouts, please click here.
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By Steven Ellis of PitchingWorkouts.com
Baseball Pitcher Workout Routine
Let’s talk a little more about baseball pitcher workout routines. What you must understand about the importance of functional training is that the pitcher’s body is a network of muscles and soft connective tissue that work together to make a pitch. So in order for the pitcher to get to balance, keep his weight back, stride out, swing his arm up, land, stabilize and then develop high rotational forces, all of this network of muscles must be alert while working efficiently as a unit. Otherwise the pitcher’s pitching mechanics looks out-of-sync and he can’t stabilize the force he has developed.
Conventional machine training in the weight room does not recruit this large network of muscles because these workout machines artificially stabilize the pitcher’s body and each movement.
For example, do a two legged squat with your feet on the ground. Then do one-legged squat with a medicine ball. You will quickly feel the difference in the work. In the one-legged squat you have to call on the entire neuromuscular system to recruit the entire system of muscles to help the pitcher’s body maintain its center of gravity and be able to perform the movement without falling over.
Can you start to see how this functional training can be beneficial for the pitcher? Does your baseball pitcher workout routine contain functional exercises that will translate into better performance on the mound? Or, are you doing machine exercises, which hold little value for pitchers?
To learn more about one of the best baseball pitching workout routines currently used by many pitchers throughout Major League Baseball, please click here.
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By Steven Ellis of PitchingWorkouts.com
Basebal Pitcher Workout
When putting together a baseball pitcher workout that will have the biggest positive impact on the development of pitching velocity and prevention of sore arms and injury, it’s important to make sure the pitching exercises you choose are functional.
Functional strength or specific strength for pitchers is strength that pitchers can use while pitching as opposed to general strength which is strength that is developed for example in the weight room that may not necessarily transfer well to the pitching mound.
Olympic lifts, lots of heavy bench press or even heavy squats, leg press exercises, leg curl exercises or leg extension exercises for pitchers are used to develop general strength. While functional or specific strength are movements such as multi-directional lunges, multi-level push-ups, one-legged squats, med-ball one legged touchdowns, or med-ball rotational exercises for pitchers.
All of these types of baseball pitcher workout exercises not only develop excellent strength, but they also they give the pitcher the ability to transfer the strength he has gained right into his delivery.
To learn more about the types of exercises you can build into your baseball pitcher workout, please click here.
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