The In-Season Workout for Baseball Pitchers | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

The In-Season Workout for Baseball Pitchers

March 18, 2013 | Joe Lopez

Must See Baseball Videos

Spring is here and pitchers have to get in shape for baseball season. Unless you do, you will be unable to stay strong and healthy over a grueling season. (Watch Justin Verlander's full off-season workout.)

During the pre-season, pitchers commonly run poles after bullpen sessions. This involves jogging along the warning track from foul pole to foul pole. This practice started decades ago as a way for pitchers to "get in shape" and lose weight when pitching wasn't their only full-time job.

The practice of running poles is outdated. Pitching is an explosive and coordinated movement that happens in seconds. So, why would you train your aerobic endurance? Instead, you need to train your anaerobic system, which facilitates short bouts of strength, speed and power. (See Throw Harder With This Med Ball Workout.)

To become dominant on the mound, focus on interval training that matches the work-to-rest ratio of pitching. Interval training involves performing an exercise at max effort for a short duration and then resting the same amount of time as you take between pitches.

To get ready for a long baseball season, do this workout twice per week between bullpen sessions. Rest for about 30 seconds between sets.

Stand sideways about a foot from a wall, in pitch-ready position. Hold a lightweight med ball like you would a baseball, with your dominant hand behind the ball and your glove hand on the side. Make a figure eight with the med ball, and then go through your regular mechanics like you would a pitch. Instead of throwing the ball, push it into a wall.

Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
More Cool Stuff You'll Like

Get Faster by Improving Your Core Mobility

Since the first computer was made mobile and we could carry them everywhere, the human posture has devolved back to the fetal position. Even typical...

Bench Press Grip Guide: How Hand Placement Changes the Exercise

These 3 Single-Leg Movements Will Improve Your Squat Technique

The Simplest Bodyweight Workout Ever

A Better Way to Train Your Core

The Best Single-Leg Exercises for Youth Athletes

4 Sure-Fire Ways to Build a Strong Core

Improve Your Back Strength with the Inverted Row

7 Strategies for Faster Workout Recovery

Break Through Plateaus With the 1-10 Drop Set Method

5 Isolation Exercises Your Workout Is Missing

Build Full-Body Strength With 5 Suspension Trainer Exercises

Top 5 Baseball Strength Training Myths

Game Changer: Should You Be Using Machines or Free Weights?

7-Exercise Core-Blasting Workout

3 Post-Activation Potentiation Combos for Explosive Strength

4 Deadlift Variations to Increase Your Pull

Basketball In-Season Battle Rope Complexes, Part 1

3 Nordic Hamstring Curl Exercises to Boost Your Performance

Master the Lateral Lunge to Improve Your Hockey Stride

3 Sandbag Training Mistakes Athletes Make

3 Explosive Exercises Designed to Increase Pitching Power

Blast Through Plateaus with Tempo Sets

Never Bench Press With Your Feet in This Position

Build Powerful Pecs With This Multi-Angle Chest Workout

Kyle Lowry's 12-Week All-Star Training Program

7 Ways to Work Out Competitively Without CrossFit

4 Ways to Get a Jacked Back

Dominate Your Bench Test With This Strategy

Female Athletes: Get Strong, Not Bulky, With These Workouts

7 Best Lower-Body Strengthening Exercises

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

7 Strategies for Dealing With a Meathead in Your Gym

4 Lifts to Build Wrestling Strength

Don't Train Your Arms Until You Can Do These 4 Things

7 Exercises That Safely Build Shoulder Strength

Improve Your Strength for Track & Field Success

10 Ways to Get Stronger With a Sandbag

5 Softball Catcher Drills for Throwing Power

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Get a Ripped Core With 6 Advanced Dead Bug Variations

Make Lifts More Challenging With Resistance Bands

4 Exercises to Build True Lacrosse Power

Notice On-Court Results With This Basketball Core Workout