Pitching is a sport-specific skill involving shoulder rotation, torso rotation and forearm and wrist flexion at high speeds. The movements are unnatural and, when performed repeatedly, place a high amount of stress on your upper body joints. Resistance exercises for pitching should target overall strength goals as well as specific muscle groups. Training goals include increasing strength and endurance for maximizing velocity and minimizing injury risk. Resistance exercises use weights, tubing and medicine balls, as well as body weight and gravity.
Horizontal Rotation
This exercise works your rotator cuff muscles involved in overhand movements. Stand with your feet shoulder-width apart and your arms out at your sides. Bend your elbows at 90 degrees with your elbows at shoulder height. Hold dumbbells in your hands with your palms facing the floor. Begin the exercise by rotating your forearms and lifting the weights up towards the ceiling and down towards the floor. Move slowly, with control and without moving your elbows. Complete three sets of 10 repetitions using weights that bring you to muscle failure on the 10th repetition.
Lateral Raises
This exercise targets your shoulders, the primary movers during the pitching movement. Stand with your feet shoulder-width apart and your arms extended down at your sides. Hold dumbbells in your hands with your palms facing inward. Begin the exercise by lifting your arms out to your sides, keeping your elbows slightly bent, not locked. Lift the dumbbells up to shoulder height, keeping your palms facing the floor. Hold and then slowly lower your arms back to the starting position. Complete three sets of 10 repetitions.
Forearm Curls
This exercise works your forearms, which extend as the ball is released during the pitching motion. Sit with your hips and knees bent at 90 degrees and your feet flat on the floor. Bend your elbows, placing your forearms on your thighs with your palms up. Hold dumbbells in your hands, placing your hands in front of your knees. Begin the exercise by bending your wrists, lifting the weights up towards the ceiling, keeping your forearms on your thighs. Continue the exercise by slowly lowering the weights back down. Complete three sets of 10 repetitions.
Torso Rotation
This exercise works your core, the abdominal and lower back muscles, which contract to rotate your torso and keep your body stable while unbalanced. Sit with your hips and knees bent at 90 degrees and your feet flat on the floor. Hold a medicine ball in front of you with your palms facing in. Lean back about halfway towards the floor, contracting your abdominal muscles to keep your back in alignment. Rotate your torso, moving your shoulders and the medicine ball from side to side, without moving your hips. Keep the ball down by your hips as you rotate. Complete three sets of 10 repetitions to each side.
Horizontal Rotation
This exercise works your rotator cuff muscles involved in overhand movements. Stand with your feet shoulder-width apart and your arms out at your sides. Bend your elbows at 90 degrees with your elbows at shoulder height. Hold dumbbells in your hands with your palms facing the floor. Begin the exercise by rotating your forearms and lifting the weights up towards the ceiling and down towards the floor. Move slowly, with control and without moving your elbows. Complete three sets of 10 repetitions using weights that bring you to muscle failure on the 10th repetition.
Lateral Raises
This exercise targets your shoulders, the primary movers during the pitching movement. Stand with your feet shoulder-width apart and your arms extended down at your sides. Hold dumbbells in your hands with your palms facing inward. Begin the exercise by lifting your arms out to your sides, keeping your elbows slightly bent, not locked. Lift the dumbbells up to shoulder height, keeping your palms facing the floor. Hold and then slowly lower your arms back to the starting position. Complete three sets of 10 repetitions.
Forearm Curls
This exercise works your forearms, which extend as the ball is released during the pitching motion. Sit with your hips and knees bent at 90 degrees and your feet flat on the floor. Bend your elbows, placing your forearms on your thighs with your palms up. Hold dumbbells in your hands, placing your hands in front of your knees. Begin the exercise by bending your wrists, lifting the weights up towards the ceiling, keeping your forearms on your thighs. Continue the exercise by slowly lowering the weights back down. Complete three sets of 10 repetitions.
Torso Rotation
This exercise works your core, the abdominal and lower back muscles, which contract to rotate your torso and keep your body stable while unbalanced. Sit with your hips and knees bent at 90 degrees and your feet flat on the floor. Hold a medicine ball in front of you with your palms facing in. Lean back about halfway towards the floor, contracting your abdominal muscles to keep your back in alignment. Rotate your torso, moving your shoulders and the medicine ball from side to side, without moving your hips. Keep the ball down by your hips as you rotate. Complete three sets of 10 repetitions to each side.
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