Baseball Season

Pitching is a athletic skill that consists of a number of elements (balance, coordination, flexibility, strength, endurance immediately come to mind). At the core of these elements is the need for a pitcher, like any successful athlete, to be in good physical condition. As an instructor and coach I am frequently asked by players and their parents, “How much weight training is good for a pitcher?” At the risk of offering a commentary on the plight of the modern game of baseball, as it sits under the cloud of a monumental steroid controversy, let me say that a well-conditioned athlete has the greatest chance of success. It is unfortunate to see how young players who look up to these big league role models are seeing the “shortcuts” that steroids seem to provide for success and then, sadly, to downfall in many cases. This can certainly cloud their perception on what it takes to be a winning ballplayer. There is no true shortcut to being a success. It takes a will to be successful and a matching dedication to practice and improve. The reward for your effort will last a lifetime.

If you had to do one physical activity only in order to be in shape to pitch my selection would be running. Getting into a running routine will keep your legs fit enough to pitch over the course of not only a game but also a full season. There is no more powerless feeling as a pitcher than to be out on the mound with your legs feeling “rubbery”, not enabling you to throw with any control or power. This can be avoided with a simple running routine kept up throughout the year.

1. Getting ready for opening day. If you are a starting pitcher get an idea when your first start will be and prepare your running and throwing schedule accordingly. A simple tip: rest the day before the game, get a good tune up session two days before the game, get a good running and stretching workout the day after your game. Now there are many variations on this idea of between start throwing and some will be better than others. Experiment with them until you find what suits you best.
   
   
2. Game Day - If you are a starter think about your pre-game routine lasting anywhere from 30 - 45 minutes, depending on how much you need to run and stretch to loosen up. An example of a basic routine (times are suggested estimates):
   • Jog and stretch (5-10 minutes)
   • Light throwing working to long toss (5 minutes)
   • Begin throwing on the mound establishing control of your fastball at 75% effort – older players don’t forget working from the stretch (5 minutes)
   • Short break to rest and stretch some more – don’t over throw in your warm up (3-5 minutes)
   • Back to pitching and begin working the change up and curve ball – some pitchers may use the change earlier in the workout – see item 3 (5-10 minutes).
   • Finish the warm-up session by pitching a simulated inning or two in the pen. Sometimes your teammates may step in as batters to help give you better perspective and feedback on how your stuff is working.
     
     
3. Starting Strong – One of the hardest things about pitching is getting a good start. That is, have a good first inning. Some pitchers are better at this than others. Many pitchers don’t feel their best until the second or third innings. Unfortunately the runs scored off of you in the first inning are just as important as the runs in the late innings. Use your pre-game warm up with the goal of getting a great start
   
   
4. Relief Pitchers – In many cases you will be playing in the field for most of your game knowing you may be used in a relief role for a particular game. Many coaches will keep you aware of the need to use his relievers but in some cases the change can come as quickly as a starter losing it on the mound within 3 or 4 batters. The tough part for you as a position player coming in is you only have 8 pitches to get into pitching mode.
   
   
5. Bullpen Thoughts – If you are in the bullpen as a reliever keep your head in the game at all times and keep you body and arm loose and ready to pitch at all times. If there is a sudden loss of control by the starter and you are called upon to loosen up chances are you will need to do so quickly.

Some teams and coaches will have a set program that includes some grueling workouts. Timed runs and drills can be what determine whether or not you make a team in some cases. In those cases a pitcher has a set goal to strive for and knows the benefit of reaching the goal. What I am talking about is developing a “way of life” as a pitcher. You are a pitcher, you have to get your running in. No questions asked. The great part about running for a pitcher is that, other than those timed runs by coaches, you really don’t have to run to win a race or compete with anybody; you just have to run.

Some ideas for you on running:

1. Sprints are good for you as a pitcher, they strengthen your pitching muscles. Run 30 yards and walk back…run 50 yards and jog back….run 100 yards….just run! Make up your own routine….Give yourself a half hour as a guideline.
2. Long distance running is useful to a pitcher, especially the day after you pitch. An easy jog for about 2 miles is a good thing to help loosen up the muscles and get the stiffness out from the game the day before.
3. The day before you know you are pitching (for a starter) should be a light day of running combined with good stretching.
4. As a season wears on you may want to cut back on the amount you are running. The heat of the summer can wear you out so play it smart.
5. You don’t have to run a marathon.
6. It’s good to run with a partner.
7. High School pitchers – College coaches and pro scouts watch what you do before, during, and after a game. Show them how hard you work.
8. Go to a pro ball game (big league or minor league) and watch batting practice. See the pitchers do their running. Follow their example.
9. Make up different running drills, just make sure you sweat.
10. Playing basketball is ok but not a good substitute for a pitcher’s running program. Different muscles are used.
11. “Foul Poles” are the unofficial pitchers run. Start at one foul pole and run about ¾ speed along the outfield fence to the other foul pole. Take a few seconds to catch your breath. Do 20 of those and you have pretty darn good workout.

On to the question of weight training – As much as I have stated “just run” when is comes to keeping your legs in shape I hesitate to tell a pitcher to “just lift” when talking about increasing strength for baseball. Weight training does many things for you, not the least of which it changes the look and size of your body. Sometimes this change takes some getting used to in order for you to take advantage of the gain in strength. Consult with someone who is knowledgeable and has experience in weight training for pitchers and is someone you trust before you develop a serious weight training program for yourself.