How much (or not) should a 14U pitcher be running/jogging to improve their stamina on the rubber and how does this amount change (or not) as they progress through 16U, 18U, and college? We are thinking about instituting some conditioning work for my DD and I am trying to get a handle on how much we should do (or not) and how to work it into our schedule. Is running, say, 1 mile a few times a week enough? More or less? Thanks.
Running for Pitching Conditioning?
- Thread starter Traps71
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For me a little jogging is ok but I personally don’t use it for conditioning. Why? It builds red muscle fibers. What are they. Slow twitch fibers. You want conditioning. Do sprints at different lengths and increasing volume do build white fiber , fast twitch, and stamina.
Also volume in strength training will help build endurance.
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Also volume in strength training will help build endurance.
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Best program I have found is called Twice the Speed.
- May 17, 2012
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Exercise is great but it won't help (directly) with pitching.
- Oct 26, 2019
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Think about the rest/work ratio in pitching. The pitching motion is a roughly 1-2 second explosive movement followed by a 10ish second rest in between pitches. I would try to keep that rest to work ratio in mind when building a workout routine around pitching. I’ve never seen a pitcher breathing heavy on the mound unless they just legged out a triple and got thrown out at 3rd the inning prior.
To add for clarification - I just wouldn’t focus on steady state cardio, but instead opt for explosive movements like squats lunges and sprints and build in rest time so that each rep is the same intensity and effort.
To add for clarification - I just wouldn’t focus on steady state cardio, but instead opt for explosive movements like squats lunges and sprints and build in rest time so that each rep is the same intensity and effort.
Last edited:
radness
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- Dec 13, 2019
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Endurance helps pitchers.
- May 27, 2013
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Dd and my son (baseball pitcher) run hills. Great exercise for building leg strength needed for pitching. Hills also help the hamstrings and glutes a lot more than regular jogging/flat sprints.
I put more focus on plyometric exercises and strength training than cardio/jogging.
- May 27, 2013
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So when I say run hills, it is all out sprints up a decent incline. Probably less than 30 - 40 meters. They do about 10-15 of those 3x per week
