Ensure that your howitzer of an arm continues to fire away at opponents by armoring it with lower-body flexibility.

“Pitchers are rotational athletes who generate a lot of velocity,” says Todd Durkin, owner of Fitness Quest 10 in San Diego. “If a pitcher is tight in the lower body, then he is more susceptible to strained muscles, strained elbows, lower back pain, or even developing torn rotator cuffs.”

Durkin, who has worked with 2007 NL All-Star Chris Young and 2008 World Series MVP Cole Hamels, recommends the One-Legged Windshield Wiper to loosen hips, groins, hamstrings and lower-back muscles before every workout or throwing session.

One-Legged Windshield Wiper
• Lie flat on back with arms extended out to side
• Lift right leg off ground toward left hand; hold for five seconds
• Bring foot and leg back down; repeat with same leg

Sets/Reps: 2×5-10 for each leg
Coaching Points: Don’t rush // Keep back flat on ground // Use 5-10 deep breaths with each rep // Avoid stretching to point of pain