How To Do a Baseball Pitcher Workout

Step-by-step Instructions

Here is what you need to do...
Step 1

Pitching requires a powerful but flexible upper body as well as a powerful torso and legs. To put simply, the more developed your physique is in functional strength and mechanics- the faster and more accurate your pitching. The key to an effective workout is to work all of these key areas that are directly involved in pitching, in the correct rep range. The first exercise is the barbell squat- which works the entire leg region and creates the final push in the pitching motion. No need to go too heavy on this one, aim for three sets of 20-25 reps, focusing on exploding from the parallel position.

Step 2

Dumbbell pullovers are next. This is a very effective exercise to increase arm speed. The reason is because it very closely resembles a throwing movement by bringing the limbs from behind the body to the front in a forceful motion. Lie diagonally across a bench, with your upper body resting on the bench. Grab a dumbbell with two hands and with your arms slightly bent, move it from the stretched position up in front of your chest. Do 3 sets of 20 reps.

Step 3

Next, take a resistance band and secure it to a position near the floor. Perform lateral raises by holding the end of the resistance band and raising it to just above shoulder level. This exercise works the shoulder area which is an integral part of pitching. It's very important not to go too heavy on this exercise. The reason is because the shoulders should not be stiff when pitching a baseball- but loose and limber. Focus on speed and muscular endurance of the shoulders. Aim for 25-30 explosive reps and 3 sets for each side.

Step 4

Wrist Curls are next. The importance of forearm strength is typically under emphasized as a pitcher. However, forearm strength helps tremendously in the direction and placement of the pitch. Strong forearms can mean a meaner curve ball and a tighter cut fastball (and faster pitch in general). Sit on a weight bench and rest your wrist palm up on your knee. Grab a dumbbell and curl your wrist towards your body. Aim for 25-30 reps here for each arm- 3 sets.

Step 5

The last exercise to be performed is the ab crunch on a stability ball. Core strength helps to secure an effective pitching motion, follow-through, pitch speed- due to greater mechanical mobility and power, and agility. Sit on a stability ball, with most of your body weight centered on the lower part of your back. lean back, feeling a deep stretch in your abdominal region and crunch forward- squeezing the abs. Do 3 sets of 20-30 reps.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

This weight workout works the areas most important in a forceful pitch. Perform this 3 times a week- I would recommend a Monday/Wednesday/Friday schedule. After this workout, don't forget to stretch all of your major body parts for 10 minutes to keep limber.

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Funny or interesting story about this topic...

You don't have to bench and squat a lot of weight in order to be an effective pitcher. In fact, if you overdo the heavy compounds lifts, your mechanics could actually be limited because you are working in the wrong rep range that properly simulates pitching. Also, building extra bulk (depending on your stature) can inhibit a proper throwing technique and thus optimal torque. Did you ever notice how a lot of effective pitchers aren't the strongest or biggest but are limber? Range of motion is a key factor. Think of Tim Lincecum- one of the best pitchers in baseball and weighs only 157 lbs (contrary to some reports who claim him at 175 lbs). His freely moveable limbs and uniquely effective pitching motion helps generate incredible torque and ball placement.

When did you first do this & how did you get started?

I was a pitcher at the high school and amateur level.

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