Weekly Pitching Routine

By Steven Ellis, former Chicago Cubs pitching pro

Monday or the day after - Run 15-20 minutes. Swing a bat around. Very light toss if your arm isn't terribly sore.

Tuesday - Run poles in the outfield, 10-15. Play some catch, stretch it out to a long toss. Use 3-5 pound dumbbells to build rotator cuff and elbow.

Wednesday - Run 10-15 sprints. Great day for long tossing for 15 minutes.

Thursday - Off day pitching. Throw 90-95% to build strength and velocity. Run 10-15 sprints and use the 3-5 pound dumbbells.

Friday - Long toss again to build velocity. Run 10 minutes or 10 poles in the outfield.

Saturday - Pitch to catcher at 75% in front of the mound for 20-25 pitches. 5 sprints, and get a good nights sleep.

Sunday - Game time!

If you'd like to receive more of my best tips and techniques to throw harder with better control while reducing the risk of injury, I invite you to subscribe to my free baseball pitching tips here: www.pitchingtips.com/free

Subscribe to my free baseball pitching tips Are you a pitcher? Need more velocity? If you throw 86 MPH or less, you better read this... Simply enter your first name and a valid email address below to unlock the secrets of a 90 MPH fastball. You'll discover how high school and college pitchers can quickly add another 5-7 MPH to their fastball in 60 days or less... Plus simple exercises, explosive strength training and velocity boosting techniques to get stronger, throw harder and pitch deeper into games. Don't miss out, sign up now for FREE... Your Name: Your Email: We take your privacy very seriously and WILL NEVER share your contact details. Don't miss out on these pitching tips!