Pitchers are very similar to Quarterbacks, in that the health of the throwing-arm is top-priority. The ability to decelerate the shoulder is extremely important for increased velocity, as well as injury-prevention. The musculature of the upper-back and rear-deltoids, and the forearm/elbow will keep the throwing-arm strong, so the training and recovery of these muscles is vital.
Core-Stability and Rotational-Stability are focused on to decelerate the torso due to the large amount of torque created by throwing a pitch. Uni-Lateral leg power and endurance are trained to get maximal ‘push-off’ from the mound during delivery, as well as repeat the movement throughout a game with the same amount of power.
Pitcher Training Highlights:
- Shoulder-Stability – focusing on decelerating the arm during the delivery to allow for maximal velocity, as well as maintaining flexibility in the internal-rotators
- Elbow Health – focusing on keeping the musculature of the elbow balanced (flexion, extension), and the wrist pronators/supinators (hand-rotation) balanced
- Core-Stability – focusing on stabilizing the spine while allowing the upper-limbs to move freely, as well as the ability to decelerate rotation
- Uni-Lateral Leg Strength/Power – focusing on hip-extension and abduction, as well as flexibility in the adductors (groin)
- Conditioning – focusing of Anaerobic-Alactic energy system, (maximal effort reps of 1-5 seconds, followed by 10-30 seconds rest)
