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Pitching Conditioning
By Conditioning Coach Ryan Smith for PitchingTips.com
Not all baseball pitching conditioning programs are created equal.
In order to condition the pitcher for more strength and power while reducing the risk of injury, your workout and throwing program needs to be functional, it needs to target the core and it must allow you to maintain and even improve your flexibility while adding that strength.
A quality baseball pitcher conditioning program will blast the legs. The stronger your legs are, the harder you can throw.
At the professional level, baseball pitchers condition themselves by doing a lot of running and weight training. You won't lose flexibility if you stretch before and after your conditioning. Running, however, is the most common exercise. Another good one is jumping rope!
Here's a sample baseball conditioning program for pitching that can be used for conditioning during the off-season:
Pitcher's upper body conditioning
Warm up
- 5 minute run
- 5 minutes of stretching
Shoulders
- Dumbbell lateral raises - 10 reps, 3sets
- Dumbbell front raises - 10 reps, 3sets
- Dumbbell rear delt raises - 10 reps, 3sets
- Dumbbell military press - 10 reps, 3sets
Back
- Seated row - 10 reps 3sets
- Lat pulldown - 10 reps 3sets
Tricep
- Tricep pushdown - 10 reps, 3sets
Bicep
- Alternating dumbbell curls - 10 reps, 3sets
Wrist and forearms
- T-bar supination - 10 reps, 3sets
- T-bar pronation - 10 reps, 3sets
- T-bar chop - 10 reps, 3sets
- Wrist roller - 10 reps, 3sets
Core
- Crunches - 10 reps, 3sets
- Medicine ball sit up & toss - 10 reps, 3sets
- Medicine ball russian twist - 10 reps, 3sets
- Seated kick tuck - 10 reps, 3sets
- Horizontal swing - 10 reps, 3sets
Pitcher's lower body conditioning
Warm up
- 5 minute run
- 5 minutes of stretching
Legs
- Squat - 10 reps, 3sets
- Leg extension - 10 reps, 3sets
- Leg curl - 10 reps, 3sets
- Calf raises - 10 reps, 3sets
Core
- Crunches - 10 reps, 3sets
- Medicine ball sit up & toss - 10 reps, 3sets
- Medicine ball russian twist - 10 reps, 3sets
- Seated kick tuck - 10 reps, 3sets
- Horizontal swing - 10 reps, 3sets
Medicine ball
- Wood chop jump - 10reps, 3sets
- Leg separation with lunge - 10reps, 3sets
- Lunge with twist - 10reps, 3sets
Plyometrics
- rapid box jumps- 10 reps, 3sets
Running and sprinting
- 20 minute run
- Sprint work
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