How To Do a Baseball Pitcher Workout

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.