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Pitchers Training

Warm-up

You might be tempted to just jump into the direct pitching training activities.

Please warm-up first. Doing so will help you avoid injury.

  • Lunge+Rotation
  • Lunge+Extension
  • Walking PVC Rotations
  • Mound SS Jump and Switch
  • Side-Lying T Spine Rotation
  • Hops/Jumping Jacks/Rotational Hops

Pitching Bands

As with anything else, this is all “optional” in technicality.

Nobody HAS TO do anything.

  • Traps to Pinkies
  • Thumb to Palm
  • Claps
  • Scap Retract and Pull
  • Shoulder IR
  • Shoulder ER
  • Banded Arm Circles

Plyometrics

  • Front Drop Catches
  • Reverse Throws
  • Step-Backs
  • Janitor
  • Rockers
  • Split Stance Rocker
  • Kikuchi
  • Darvish
  • Roll-In
  • Walking Windup
  • 90 Degree Roll-In
  • Figure 8
  • Walkaways
  • Walkthroughs

Throwing

  • Ten Toes: Throwing with both feet connected to the ground facing the target.
  • Step Behinds: Start facing sideways, step with your back foot towards the target and move into your throw.
  • Light Long: 80% of your max long toss intent/distance
  • Shuffle Pulldowns: Shuffle into a light pulldown.
  • Grip Catch: Throw your pitches (FB/CB etc), out of the windup or stretch to your partner.

Post Throw

  • Side Drop Catches
  • Thumbtacks
  • Pushup ISO (HOLD A PUSHUP AT THE BOTTOM)
  • KB Halo
  • Flexor Myofascial Release
  • Banded Pull-Aparts

Need Coaching?

(574) 329-9022