Velocity is one of the key skills of any dominant baseball pitcher. It is an attribute that can be honed through proper conditioning. Strength training can build muscular power and efficiency, vital for baseball pitchers. Your baseball training program focus is on targeting specific muscles and joint movements. Pitching requires strong legs and shoulders to execute explosive, repetitive overhand motions.
Barbell Squats
Barbell squats primarily strengthen the quadriceps, gluteals and hamstrings. Every hard-throwing pitcher has a powerful lower body. Stand up with the barbell resting on your posterior upper-neck region. The resistance on the barbell should be light enough to allow you to squat correctly. Your hands will support the barbell on your neck. Begin with your legs straight and upper body slightly flexed at the waist. Your shoulders, knees and feet create one vertical line. Bend your knees and sit your hips down and back. Pause slightly once your thighs are just shy of horizontal to the floor. Elevate your hips until your legs fully straighten. Keep a rigid upper-body position during both aspects of the movement.
Bosu Medicine Ball Throws
Bosu medicine ball throws train overhead explosiveness. Place a bosu ball platform side down, close to a hard, flat wall. Sit on the front side of the bosu while holding a light medicine ball with both hands. Bend your knees and keep your feet flat in front of your body. Lean back into the bosu until your torso is parallel with the floor. Move the medicine ball overhead by straightening your arms. Curl your shoulder blades forward and forcefully throw the ball against the wall. Keep your arms straight as you deliver the medicine ball toward the wall. Catch the ball with your hands as it bounces off the wall. Go right into a reclined position once the ball hits your hands. This exercise needs to be done in an explosive fashion to achieve maximum benefit.
Thera Band Internal Rotation
Internal rotation isolates the subscapularis muscle of the rotator cuff. The rotator cuff maintains the integrity of the shoulder joint. Your pitching arm is the active limb in this exercise. Tie a thera band to a stable point at a high angle. Stand a few feet in front of where the thera band is tied. Grab the other end of the band with your right hand. Your right arm is at a right angle, with your forearm vertical to the floor. Quickly rotate your hand and forearm forward and down. Your forearm ends up horizontal to the floor. Control your hand and forearm back up to its original position. Your upper arm remains stationary throughout the movement.
Seated Trunk Rotation
Trunk rotation is an integral joint action in throwing a baseball. Sit with your knees bent and feet flat in front of you. Stack your legs together while you sit forward with your back straight. Hold a medicine ball with your hands in front of you and elbows slightly bent. Move the ball rapidly side to side by rotating your trunk. The side-to-side trunk rotations should be carried out for about 30 seconds. Three to five bouts of 30-second trunk rotations are suitable for most. Make sure to rest a minimum of 20 seconds between bouts. A medicine ball that is too heavy will limit the power of your trunk turns.
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