Strength and Conditioning for Pitchers

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Feb 3, 2010
5,752
113
Pac NW
I'm looking for recommendations for strength and conditioning programs for pitchers--16U and above. Also, is there anything that should be avoided?

Thanks,
Ken
 
Jun 14, 2011
528
0
Field of Dreams
My dd has worked since the summer on a program developed by Joe Bonyai at fastpitch power. his videos are very informative, and if you like explanations and details,he gives them and he makes sense. Your DD can structure something based off the video guides plus the instructions he provides. My DD takes a group of her friends at school through the workout, with resistance bands and med balls and other things she can find to create a circuit. Very empowering, that he puts the knowledge in her hands, and also has really made a difference in her overall strength and fitness. Just need to work a bit more on flexibility - I think Boomers2012 is right on track with the yoga. Next step- olympic lifting, DD is sophomore in HS so this is time to think about adding more than body weight to exercises.
 
Last edited:
Dec 20, 2012
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Just a few suggestions:

Avoids in reference to pressing movements. All these can possibly cause shoulder problems if not done properly.
All overhead presses
Barbell bench press
Heavy dumbbell bench press
Allowing elbows to break the plane of the back(takes stress off chest and puts it on the rotator cuff)

Do's:
Lots of leg and core work!
Narrow stance squats(hits outer sweep of the thigh)
Bench lunges
Calf raises
Sprint work(alternate starting legs and only go for 10-15 strides)
Elastic band shoulder exercises(must do's)
A little extra work on back as opposed to chest(chest usually developed more than the back from pitching)
Supplementation- multivitamin, protein drinks, glucosamine. BCAA's

It depends on what you are wanting to accomplish. But my take of offseason training is more for muscle/strength building and not so much conditioning. Take a couple of months for offseason work. Use the offseason to rest the back, legs, shoulders from all the stress put on them from pitching and build muscles that will help them stay healthy once the season begins. When you are getting back to throwing cut back on the "heavy" lifting and begin with your conditioning. And nutrition is an absolute for the kids, plenty of protein and clean carbs. Put crappy gas in a car and it will run crappy.
 
Last edited:
Apr 30, 2011
180
18
Portland, Or
pre-hab band work for range of motion and flexibility
Core stability work can be done daily
explosive plyometric workouts 2-3 times a week. This is key imho, pitching is an explosive move. The great thing about a proper plyo workout is that the athlete goes at their own ability level so 2 different level athletes can work together and get a great workout. Also, should only take about half an hour total including warm-ups.
 
Sep 18, 2012
94
0
A, A
Ignite program

I'm looking for recommendations for strength and conditioning programs for pitchers--16U and above. Also, is there anything that should be avoided?

Thanks,
Ken

Ignites locations are located at fuel workout centers in north west Indiana. They have a sports specifics programs set up working core, core, and more core. Very reasonably priced, the guys give my daughter a extremely challenging workout. For three weeks she was in some serious soreness, but really started to come on and can see her picking up her conditioning since starting. Absolutely positive this was my best move and it will pay big dividends next year!
 

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