Stretching and Exercises for Pitchers

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Jul 16, 2013
4,659
113
Pennsylvania
Just wondering what other coaches do to ensure their pitchers are warm and loose before they start pitching. There are some exercises in the Drive Mechanics thread that we utilize as part of a dynamic warm up for our entire team (tuck jumps as an example). But I am looking at things more specific to the pitchers. Especially anything to help with arms and shoulders. Also any type of strength or band training in between practice sessions.
 
Feb 3, 2010
5,752
113
Pac NW
Currently, I use the following:

Short lines (12-15 paces)
-Easy jog: frontwards and backwards 2 times
-Side shuffle with arms swinging 2 times
-High knees down, butt kickers back 2 times
-Carioca 2 times
-Close gates down, open gates back 2 times
-High skips down, quick skips back 2 times
-Zig zag and down (touch the ground with every change of direction)

Followed by head-to-toe stationary dynamics in a circle:
-Easy/slow neck rolls--some discourage these due to possible spine damage
-Arm circles in a swimming motion--crossing in front of the body--frontward/backwards
-Front/back armswings
-Torso Twists--arms pull body
-Windmill toe-touches
-Wide stance windmill toe-touches (chest touches knees)
-Wrist figure 8's
-Knee circles--both directions (Open/close gates do about the same thing)
-Leg swings:
. . -front to back, touching opposite hand in front
. . -side to side in front of the body--sweeping the ground
-Ankle rolls
 
Last edited:

javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
Especially anything to help with arms and shoulders. Also any type of strength or band training in between practice sessions.

I have a band routine that I recommend each pitcher I work with perform prior to throwing. It targets all the muscles used in pitching as they relate to the upper torso and shoulder complex... those are:

anterior & posterior deltoids, supraspinatus, infraspinatus, subscapularis, middle & lower trapezius, teres minor, pectoralis, latissimus, biceps, and triceps.

I recommend a cheap set of Gold's Gym resistance bands w/handles (3-pack for $10-15 at Wal-Mart is fine) and a carabiner clip to attach the bands to an eye hook... or something similar... In addition to the quick & easy 6 routines, I have them do some basic bicep curls and tricep extensions... This 5-10 minute warm-up routine will isolate all the important muscles...

Remember, add a simple bicep curl and tricep extension...

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javasource

6-4-3 = 2
May 6, 2013
1,347
48
Western NY
What tension do you recommend? 40lb? 100lb? 10lb? etc.

As a warm-up, less is fine... but the Gold's we bought come in a three pack of different resistance levels... so you can combine them if more is desired for conditioning. Bands tend to get more of a higher rep count when conditioning, so I wouldn't go crazy with it. For softball, higher weights are better with low reps... as high weight/high reps has been shown to reduce pitching speeds. J-Bands are decent for high rep/low weight, too... just can't justify the extra expense...
 
May 18, 2009
1,314
38
Have your DD assume a push up position with the legs wide. Keep the head down. Then have them walk side to side in that position ten in each direction. It works the core and shoulders.
 
Jun 19, 2013
753
28
thanks for bumping this Ken. i was trying to remember the warm ups with the bands exactly from what I wrote in my notes :|
 
Jan 28, 2017
1,661
83
My son does scap exercises. Laying down thumbs up and down at different angles. He also does scap push ups and staggered scap push ups. Do you think this would be good for fastpitch?
 

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