An Elite Pitcher’s Workout
POWER PRACTICE:
Warm-up:
Relaxed overhand throwing- 5 min
3 stretch sequence(1st-reach tall, 2nd-reach forward, 3rd-both together)
-Long throws- 50- 2x the distance throwing long and loose-with heavy ball. The ball should be a perfect strike. This is to build arm-strength *This is a mechanics check-if your body is off at all the ball will reflect the error* -to the right- arm outside frame of body/not close enough to the hip to the left- turning glove-hand shoulder too quickly and as a result throwing across your body too high- release sooner(at hip)/ too low release later(at hip)
-Snaps:
-Wrist Snaps - 10 per pitch-close your hips- snap wrist explosively at end
X Drill- 10 per pitch- slam the door closed at the end-explode with the legs
Figure 4 - In open position balance on drive leg then reach with stride leg as far as possible push off as hard as you can with the drive leg
Pendulum Drill:
Swing stride leg forward and back- using it to create as much momentum at possible. Push hard with the drive leg.
Run-ups:
add skip step to create as much leg drive and hip speed as possible-use both arms at maximum speed to launch your body at the catcher-stay on the power line- CLOSE YOUR HIPS!!!!!!!
-Intervals:
Throw 10 pitches as hard and as fast as possible while keeping your mechanics sound- throw 5 nice and loose- repeat with each pitch(ie. fast, drop, change) 3x each.
Game-like situations:
Throw at least 2 innings with the catcher calling pitches at game speed(as hard as you can throw) Do your routine- the same thing every time.
FINESSE/SPIN PRACTICE:
Warm-up:
Relaxed overhand throwing- 5 min
3 stretch sequence(1st-reach tall, 2nd-reach forward, 3rd-both together)
-Long throws- 2x the distance throwing long and loose. The ball should be a perfect strike *This is a mechanics check- if your body is off at all the ball will reflect the error* -to the right- arm is outside frame of body/not close enough to the hip to the left- turning glove-hand shoulder too quickly and as a result throwing across your body -too high- release sooner(at hip)/ too low release later(at hip)
Snaps:
Wrist-30 per pitch-focus on the fingertips and differentiate between each different pitch
Fast- Relaxed grip on seam snapping wrist at the end- 4 seam rotation
Drop- Fingertips on seam with a loose grip pulling up- 4 seam rotation
Change- Use the pane of glass- stretch your fingers
Moving Pitches etc.
X- 30 per pitch- Focus on mechanics-keeping the arm on the power line, grip for each pitch, and follow through for each pitch, Come through with the hips at the end.
Figure 4- Focus on arm speed, grip, body position, hip explosion, wrist snap, and follow through with arm and hip.
Pitch Cycles: Throw 5 cycles of each of your pitches
Cycle 1: 5 of each pitch in a row
Cycle 2: 3x through pitches (ie. fast, change, drop, fast, change, drop...)
Cycle 3: Every other one fast balls and change ups
Cycle 4: Hit 4-corners with each pitch
Cycle 5: establish the zone then strike out pitch for each pitch 5x each
MECHANICS PRACTICE:
Warm-up:
Relaxed overhand throwing- 5 min
3 stretch sequence(1st-reach tall, 2nd-reach forward, 3rd-both together)
-Long throws- 2x the distance throwing long and loose. The ball should be a perfect strike *This is a mechanics check- if your body is off at all the ball will reflect the error* to the right- arm is outside frame of body/not close enough to the hip to the left- turning glove-hand shoulder too quickly and as a result throwing across your body too high- release sooner(at hip)/ too low release later(at hip).
Snaps:
Wrist-20 per pitch- slow down do 10 slow motion and 10 full speed- focus on the power line and closing hips and snapping wrist together. Get into a rhythm that you can use from this point on for every pitch. Every pitch should be exactly the same. FOCUS your mind!!!! Pitching is 90% mental and 10% body.
X- focus on keeping arm on the power line and completing a perfect follow through with wrist, arm, and hips every time.
Knee in the glove drill:
for hip closure and exposure- stand facing your catcher about as far away as you normally stride(9ft)-the catcher should hold up their glove as if giving an inside target to a right-handed batter. Go through your normal motion at game speed striding straight toward the catcher- you will end up very close so stay balanced. At the end of the motion bring drive leg hip through far enough that the knee of the drive leg touches the glove of the catcher- as if the catcher is catching the pitchers drive leg as it comes through.
4-corner drill:
Hit each corner of the plate with each of your pitches- DO NOT move on until you hit the spot. Do not aim the ball-always throw hard with spins and wrist snap- adjust the power line just a little from the center of your body to the glove- this way we are always on the power line with out body and never have to worry about our arm overcompensating to throw to a specific spot.
Blind drill:
This is an extension of the 4 corner drill. Continue to throw to targets on the 4 corners of the plate. This time however when the pitcher steps on the mound gets the sign and location she will close her eyes and deliver the pitch with her eyes closed. This forces mental focus to heighten and awareness of balance and body positioning is enhanced. VISUALIZE what you are about to do- lock the target in your mind’s eye and throw to where it is even though you cannot see it. Be aware of your body and keep mechanics sound.
CONDITIONING PRACTICE:
Warm-up:
Relaxed overhand throwing- 5 min
3 stretch sequence(1st-reach tall, 2nd-reach forward, 3rd-both together)
Long throws- 2x the distance throwing long and loose- with heavy ball. The ball should be a perfect strike *This is a mechanics check- if your body is off at all the ball will reflect the error* to the right- arm is outside frame of body/not close enough to the hip to the left- turning glove-hand shoulder too quickly and as a result throwing across your body too high- release sooner(at hip)/ too low release later(at hip)
Gassers:
10reps 3 sets/ rest for 5 50% pitches-To increase power and speed in drive leg and arm circle- pitcher and catcher are set up at normal length- the pitcher is to throw 10 pitches as fast and hard as she can. After the delivery of each pitch instead of throwing the ball back to the pitcher the catcher will keep it in her glove and hold it in front of her. The pitcher will sprint from the release point of the pitch to the catcher grabbing the ball with her right hand and then sprint to the start of her pitch once more. These are an extension of the run-up drill. The pitcher should be able to just run right through all 10 pitches without stopping. This uses focus to time the footing exactly correctly to prepare for drive off the mound.
Fielding intervals:
10 reps 3 sets To increase stamina and develop the ability to change mental focus quickly-need 2 balls. The pitcher starts with ball one in her throwing hand, the catcher starts with ball 2 in her throwing hand. The pitcher delivers a game-like pitch with ball 1- as soon as the catcher catches ball 1 she fires a line-drive at the pitcher using ball 2, the pitcher fields and throws to the catcher, the catcher throws ball 1 as a grounder to the pitcher. The pitcher fields with proper mechanics and jogs back to her starting place on the mound to begin again.
Pitching Push-up Explosions:
10 reps 3 sets-To increase strength of the drive leg and aid in feeling the amount of push needed to throw from the mound. You do not need a ball or catcher. Start in push up position. Bring drive leg up underneath body- as if about to start a set of Mt.Climbers- push up using drive leg(arms for balance) and complete motion turing hips and exploding with hip and wrist at the end.