Workouts for pitcher

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Jun 19, 2014
846
43
Raleigh,NC
What are some of your favorite workouts for your pitcher?
Currently dd has been in the gym working out. Some of the areas we have focused on are:
Rotary cuff training-this is pre-workout and consists of bands, internal and external. The goal is preventable injuries.
Core and rotational movement
Another pre-workout is balance training. example: bosu squats with body weight, single leg lunges, single leg deadlifts with a row.
Then move on to any postural issues. Example:DD is flat footed. As a result it causes her knees to cave in. Area of weakness is the Gluteus medias and VMO muscle. So we are working on strengthening these muscles.
Then we go into our full body workout workout.
We work on pull-ups or lat pulldown and rows
Pushup, bench press
squats, hip bridges with weight(trying to strengthen the weak gluteus muscles while taking the quads out of the equation)

Next workout is functional training with rope, medicine ball, plyo, box work.

Then cool down with a stretch.
 
Feb 3, 2010
5,752
113
Pac NW
In addition to what you've mentioned, here are some of my favorites: volleyball, soccer, basketball, dance, martial arts, swimming, rock climbing and brush clearing.
 
May 17, 2012
2,804
113
The research suggests little correlation to specific exercises and velocity. As Ken B implies above simply working out doing whatever is just as effective.
 
Jun 19, 2013
753
28
My DD is also going to be taking weights and agility this fall at HS and we are thinking about areas of focus. Other than overall conditioning with rest of the class was planning on main focus being core and hips/legs. She has started sprinting and running stairs a couple times a week now that we've had a break from tourneys and looking forward to seeing how that impacts fall ball :)
 
Nov 18, 2013
2,255
113
In addition to what you've mentioned, here are some of my favorites: volleyball, soccer, basketball, dance, martial arts, swimming, rock climbing and brush clearing.

FWIW Volleyball, soccer and basketball have some of the highest ACL rates for female athletes. I agree that girls should engage in multiple activities along with softball. Depending on your goals sports with a lot of quick stops and cutting may be risky, especially for a pitcher.
 
Feb 26, 2017
22
0
Over last winter dd did javasources redcord workout and he's squats lunges jumps etc.... done twice a week and we noticed a major difference. She wants to do it again this off season along with her pitching and team practice.
 
Feb 3, 2010
5,752
113
Pac NW
FWIW Volleyball, soccer and basketball have some of the highest ACL rates for female athletes. I agree that girls should engage in multiple activities along with softball. Depending on your goals sports with a lot of quick stops and cutting may be risky, especially for a pitcher.

Can't believe brush clearing didn't make the list!
 
Jun 19, 2014
846
43
Raleigh,NC
In addition to what you've mentioned, here are some of my favorites: volleyball, soccer, basketball, dance, martial arts, swimming, rock climbing and brush clearing.


DD used to play soccer when we lived in Italy. She actually enjoyed played but prefer softball. Here softball season and soccer season are played at the same time.
One of the things I did was make her try all sports. That way she can decide if she liked it or not based on her own experience....basketball, she treated it like a punishment. LOL
Bike riding is another good activity. We used to ride our bikes as a family on the bike paths in Italy. Maybe should start again.
 
Jun 19, 2014
846
43
Raleigh,NC
Over last winter dd did javasources redcord workout and he's squats lunges jumps etc.... done twice a week and we noticed a major difference. She wants to do it again this off season along with her pitching and team practice.

One of the best exercises we used to help dd understand front side resistance was doing lunges. We had her start off with a spit lunge. Instruct her to drop down slowly by bending the back knee. Making certain the abs are tight and she isn't bending forward at the waist. Pause at the bottom of the lunge...then we would say push with the front leg to push her body back up...once she understood this: We progressed to starting off with feet together, take a step forward, lunge, push body to starting position. By learning an exercise that requires front side resistance, she understood what was being said about using front side resistance in pitching. Then to make it harder, we had her use weights while doing movement. We did this to both sides.
 
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