8 Reasons Why Every Pitcher Should Use Plyometrics

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Plyometrics are an essential piece to any pitcher strength training routine. The truth is, most pitchers do not utilize these amazing exercises. If you aren't, you are missing out on some great opportunities to take your strength training, and pitching to a new level.

In this post, I will explain 8 reasons why every pitcher needs to incorporate plyometrics into their strength training regime.

  1. Increased explosiveness
  2. This is the exact reason why plyometrics have become so popular among elite athletes such as basketball or football players. Fortunately, pitchers can greatly benefit from these exercises as well. You must understand that delivering a pitch is one of the most explosive movements in all of sports. With this understanding, it makes perfect sense to use plyometrics.

  3. Strengthen fast-twitch muscle fibers
  4. Fast twitch muscle fibers are responsible for every explosive movement in sports including running, jumping, and exploding towards home when you throw a pitch.

  5. Increase anaerobic endurance
  6. Throwing a baseball utilizes the anaerobic energy system. This is why exercises like plyometrics, sprints, and agility's are so important to your development as a pitcher. Pitching is not an aerobic activity! An exercise is typically classified as anaerobic when the movements involved last no longer than two minutes. Each movement in a plyometrics routine is explosive, and does not require aerobic endurance.

  7. Core strength
  8. In addition to increased explosiveness, plyometrics will also significantly increase your core strength.

    Exploding upward or horizontally not only requires leg strength, but also requires a considerate amount of core strength. As you begin using these exercises, you will notice an increase in your overall strength.

  9. Full-body strength
  10. Many people are under the impression that plyometrics only train the lower half. But in fact, there are plyometric exercises for the both the lower and upper halves of the body. As a result, you will be able to increase full-body strength and explosiveness, with a single routine.

  11. Challenging
  12. This is one of the reasons why I enjoy using plyometrics! These exercises are incredibly taxing, and will require some perseverance to complete a workout. Each routine is typically designed to be high-intensity, and does not allow for a great deal of rest between each set. For this reason, plyometrics are not only a great strength builder, but the exercises are actually an excellent tool for cardio.

  13. Variety
  14. Weightlifting can definitely become boring and lackluster after awhile. By implementing a plyometric routine into your regime, you will bring life back to your workouts. You will be excited when your plyometric day comes because of the unique challenge that it presents.

  15. Increased velocity
  16. The potential for increasing your pitching velocity should be the number one reason why you start using plyometrics. I will always contribute my velocity increases to these amazing exercises. Before I started using plyometrics, I couldn't even touch rim on a basketball court. Pathetic! I know. But after completely tossing out my strength training regime, and beginning with a new one that included plyometrics, I could dunk.


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I have no doubt that plyometrics contributed to my 7 mph velocity increase, and allowed me to become more athletic than I had ever been in my entire life.

Keep working hard. No off days. No excuses.

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If you believe adding velocity could be critical to your success, check out my latest strength training, conditioning and throwing programs for baseball pitchers of all ages.

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