We are going to be writing more and more about pitching specific workouts in the near future. It is imperative that you know the importance of a great workout routine. The first thing you need to know is that pitchers are not weight lifters. Pitchers DO lift weights, but we are not trying to get bulky. You want to do exercises that ensure you are building the tendons and ligaments that support your muscles. You are also going to be doing exercises like “elastic band” training to help you prevent injury. Also you want to do Light dumbbell training to ensure you are rebuilding what you tear down on the mound each week.
Today’s tip is all about sprinting.
Pitchers are sprinters not long distance runners. Why? Well, how many times do you start and stop your motion as a pitcher? Every time you throw. It is important that your training is geared toward starting and stopping like sprinting is.
Before following this advice make sure you have consulted with a physician.
When you begin sprinting, just like any other workout, make sure you are completely warmed up meaning you have worked up a bit of a sweat doing jumping jacks, jump rope, jog around the field, stretch and then do your sprinting workout.
Also, if you are not accustomed to sprinting you will want to ease into this training. Don’t try and show off and run thirty 100 yard sprints. Not only is that not effective, you won’t be able to run for the next week and you would have a difficult time walking.
Start out simple and sprint four 40 yard dashes. Walk 40 yards run 40 yards, walk 40 run 40 etc. You can do this every other day!
The next week simply run six 40 yard dashes.
Then four 50 yard dashes
Six 50 yard dashes and so on until you are up to about ten 60 yard dashes.
You will notice you will be a much more explosive pitcher when you are training your fast twitch muscle fibers.
Remember to stay hydrated drinking plenty of water before and after these workouts. Keep a water bottle with you so you can sip on it even during your workout. While you walk of course.
We have some excellent pitching workout routines available on our latest DVD series. Some workouts include elastic band training, light dumbell training, core strength training for pitchers and more. Take a look!