Pitching Workouts

[undergroundga]

We always, and I do this with other girls I work with also, start with overhand long toss. After we get stretched out as far as my back yard fence will allow(about 85ft) we come back to 35ft and begin doing underhand long toss until reaching fence again. Then we usually move to doing walkthroughs. After about 10 walkthroughs we begin pitchin, only doing drills when something needs to be corrected or a new concept introduced. We don't go by pitch counts but whole workout lasts about 45 min.

 

[chinamigarden]

We do innings during my dds workouts. A normal inning in a game for her is about 15 pitches, so we stretch that out a bit and we count 20 pitches as an inning, every 20 she stops, gets a drink takes a break. We might talk a bit during the break about what she is doing right, or what we need to improve in the next inning. Or we might talk about something else all together, but after that short break its time for 20 more pitches, we repeat that for as long as we want but usually its 4-5 "innings"

That way she is not throwing 60 pitches in a row, she doesn't do that in games so why practice that way

 

[FrozenRope]

We do innings during my dds workouts. A normal inning in a game for her is about 15 pitches, so we stretch that out a bit and we count 20 pitches as an inning, every 20 she stops, gets a drink takes a break. We might talk a bit during the break about what she is doing right, or what we need to improve in the next inning. Or we might talk about something else all together, but after that short break its time for 20 more pitches, we repeat that for as long as we want but usually its 4-5 "innings"

That way she is not throwing 60 pitches in a row, she doesn't do that in games so why practice that way

Good Point... I never really thought about it like that. This actually gives me an idea on how to incorporate some swings into pitching practice. Seems hitting practices are far and few inbetween since she started the pitching lessons. 20 pitches, 20 tee swings or soft toss, water break, repeat!!

 

[rdbass]

Chinamigarden, good ideal about the innings type work out. FrozenRope, try not to let the hitting slip. I too spent alot of time on pitching as a result DD hitting suffered.Not that she was a good hitter before or even now. I try to split up the time. Hitting is just as important. Just as your DD gets better at pitching, so does the pitchers she will face.

 

[SoCalSoftballdad]

How many and how often? DD just turned 10 and is 6 weeks into taking this serious. She's thrown 5-6 days a week for the last 6 weeks.

Some good advice and information from other posters. A couple of comments:

a) learning how to pitch well is a marathon, not a sprint so I would encourage beginning pitchers to pace themselves with the weekly workouts. I think pitching every, other day is prudent so the body has a chance to rest and recover from the previous day's workout (3 or 4 times a week maximum). You also don't want to burnout a 10YO by practicing too much, too soon. You need to take a long term approach to the position.

b) someone mentioned "icing" the shoulder. IMO, this seems completely unnecessary especially for a pitcher your daughters age. Icing is often used to treat "injuries" to reduce swelling. Normal pitching practice using sound pitching mechanics should not result in injuries to the body.

c) once she gets fairly accurate and has good speed with her fastball, introduce the change-up. With these two pitches its fun to have her do pitch sequences where she pretends there is a batter at the plate and you keep track of the pitch count to "strikeout" the batter. She needs to strikeout x number of batters before the practice is over. Make sure to pitch to locations and use all the pitches she has during the "at-bats" including waste pitches out of the strikezone. This drill is good because you not only work on pitching mechanics but also pitching strategy.

remember to make every pitching practice fun....

 

[sluggers]

Great advice by SoCalSoftball...

As SoCal said, if she need to ice her arm at 10YOA, then she is either pitching too much or her form is bad or both.

 

[EP Dad]

It's interesting what you can find.

My DD had a muscular issue in her back. The doctor said I could choose physical therapy or a chiropractor. We found out through the physical therapist that she was compensating for her lack of core strength by using her back muscles while she was pitching. There really wasn't anything wrong with her form, it was just she was using the wrong muscles and its pretty hard to watch someone use the wrong muscles in their trunk. After 6 weeks or so of Pilates she was pitching again and now her mother comments how the kid is stronger than she ever was (mom was a 2 sport athlete in High School).

 

[Gbucz]

SoCal: I suggested the ice as my DD is 16 and has been to many college camps and ALL insist on icing. She has been doing it since 12yo when she had pitch three and a half games in a row for a tourney. She could not lift her arm the next wo days without it being stiff. A college girl helping with the team said her trainer insisted on it with her team. We started going to college camps after that and they all said to ice after a game or long work out. She has had to repeat the extended back-to-back games many times now and the icing keeps her safe the next day. We attended the Jennie Finch camp and she recommends ice as well, anytime you are not pitching for two-three hours. If games are closer than that then just keep yourself warm and relaxed.

EP Dad: My DD also had a back spasm last year switching between Fall SB and HS Volleyball. We found out her musles were imbalanced and now she does core training. Working wonders for her energy and strength.

 

[Amy in AZ.]

My DD's trainers were from NAU (AZ.) and not only did they insist on ice, they did it. The trainer at the HS, could shut you down, if you didn't comply. I am talking JV and Varsity age, though.

I have several parents that are RNs and one that is a shoulder specialist. I will get their opinion and see if they feel one way or another.

 

[SoCalSoftballdad]

SoCal: I suggested the ice as my DD is 16 and has been to many college camps and ALL insist on icing. She has been doing it since 12yo when she had pitch three and a half games in a row for a tourney. She could not lift her arm the next wo days without it being stiff. A college girl helping with the team said her trainer insisted on it with her team. We started going to college camps after that and they all said to ice after a game or long work out. She has had to repeat the extended back-to-back games many times now and the icing keeps her safe the next day. We attended the Jennie Finch camp and she recommends ice as well, anytime you are not pitching for two-three hours. If games are closer than that then just keep yourself warm and relaxed.

While it doesn't surprise me at all that there are many proponents of icing the pitching shoulder, my only ask of you and others is that you do some research on the issue before you take it as face value from college camps and players that icing is beneficial. Lots of times people do and teach what they were taught as kids and the cycle of misinformation goes on and on...In fact there is support for the argument that icing prevents the body's natural healing process. But if icing works for your DD and no harm comes of it, than certaintly continue to use it. I'm just not an advocate for it and have not seen it necessary for the average pitcher, especially young ones with healthy bodies.