Weight Training for Pitchers

Any feedback on resistance training for a 12-13 year old pitcher. Obviously no heavy weights but want to put together a good plan for her.
Thanks in advance

Myself totally opposed to young girls or boys for that matter using weights, even light ones. My preference is body weight exercises, push-ups, pull-ups, one legged squats, swimmers, side lunges, back lunges, and many more and all sorts of devious variations thereof.
But then again I come from a military, i.e., Infantry 15 years, back ground and have seen guys who can bench 250 but can't do 5 pull ups. Is it that they are not strong enough, no, it is a mental thing. Body weight exercise teaches the ability to move your body using your strength and building toughness of the mind.

And I am yet to see anyone tear out a rotator cuff doing push-ups.

Just my two cents.

I think a j-band routine 3 times a week and running is a great for pitchers.

Java's Red Cord workout is the hardest core workout my 15 year old has ever had. In fact, my 17 year old basketball player (son) refuses to do it because it's too hard -- even knowing it would increase his vertical. It's because only one of my three kids is in what Java calls his 10%.

It's worth the investment!

We have a ton of places around here that do this kind of stuff.

I would setup an appointment and have them develop a plan for your DD.

Merrill Danner said:

Myself totally opposed to young girls or boys for that matter using weights, even light ones. My preference is body weight exercises, push-ups, pull-ups, one legged squats, swimmers, side lunges, back lunges, and many more and all sorts of devious variations thereof.
But then again I come from a military, i.e., Infantry 15 years, back ground and have seen guys who can bench 250 but can't do 5 pull ups. Is it that they are not strong enough, no, it is a mental thing. Body weight exercise teaches the ability to move your body using your strength and building toughness of the mind.

And I am yet to see anyone tear out a rotator cuff doing push-ups.

Click to expand...

I agree…a good starting workout would be body weight exercises…We went to a pitching camp where Donna Bourgeois where they did burpees…pushups…squats…and planks as a workout. She went on to say that if a pitcher cannot perform a pushup, they don't need to be a pitcher. Seemed a little a harsh but we got the message.

We are starting to use resistance training for the legs

kaley1 said:

Java's Red Cord workout is the hardest core workout my 15 year old has ever had. In fact, my 17 year old basketball player (son) refuses to do it because it's too hard -- even knowing it would increase his vertical. It's because only one of my three kids is in what Java calls his 10%.

It's worth the investment!

Click to expand...

Where does one find this red cord workout?

DD (12 YO pitcher) started resistance band / kettle bells / core / balance training in November 2015 2x a week when her org's trainer noticed significant strength dominance in her glove side - especially her hips. (Note Java also noticed this with DD and gave us at home exercises to work on, which she did 3x week). I think working in person with a trainer versus having her mom watch her to ensure good form really made a difference. She also deadlifts / squats / bench press as part of her training and she absolutely loves it. She's able to do pull ups for the first time in her life. She is long and lean but she is STRONG. I can say that this training has made a huge improvement in her front side resistance and she is measurable closing the gap in strength difference from her dominant side of her body to her weaker side. We are down to personal training 1x a week while in season and will go back to at least 2x a week in the off season.

Everyone is so afraid of lifting weights. Find a RELIABLE trainer that is familiar with the physiology of a young persons body and work with them. My 14 year old DD lifts 3 days a week in the off season and it's made a huge difference. She also works on speed and agility along with the Olympic lifting. Form first, heavy weights later and the lifting injuries should be nearly non-existent.