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.
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