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A Pitcher's Conditioning Program

A Pitcher's Conditioning Program

A pitcher's conditioning program should coincide with their strength and weight room program. A common idea behind conditioning for pitchers is that 3 out of the 7 days you are doing a conditioning (cardio or sport specific work) and 3 out of the 7 days you are working on strength and injury prevention work outs. This leaves one off day per week.

Some ideas for pitcher's training are as follows:

Agility Drills - These are drills that help the pitcher stay agile and athletic. It requires setting up cones and doing various movements around the cones back and forth and side to side.

Long Toss - Long Toss is a great drill that will help condition a pitcher. It will help them go deeper into a game, increase velocity, and help prevent them from injury.

Sprints - Sprinting is great for keeping the pitcher in shape. It is one of the best things a pitcher can do to condition their body. It will also help with the lactic acid in their arm.

Long Distance Running - This is great for pitchers to do to gain endurance. They will be able to pitch deeper into games and maintain velocity longer. It is also great for getting out the lactic acid in their arm. Even more so than sprinting.

Plyometrics - Plyometrics are a great conditioning type of exercises. They increase speed and explosiveness which is essential to a pitcher. It can increase velocity and make a more agile pitcher.

Core and Hip Conditioning - To a pitcher core and hip conditioning is important. The action of pitching deals alot with hip and core strength and torque. Besides the arm, this is the most important part of the body to condition for a pitcher.

For more exercises along with a breakdown of how to do the exercises correctly, a day by day work out schedule with number of reps and sets, and a stretching and throwing routine to go along with the work outs please check out my pitcher's manual called Pitching 365.

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