Summer Pitching Strength and Conditioning Program

PURPOSE

INCREASED ON-FIELD PERFORMANCE
-Having the necessary strength, power, endurance, and agility will allow the athlete to compete at a higher level or proficiency.

 INJURY PREVENTION
-Participation in a structured, balanced, and progressive strength and conditioning program is designed to decrease or eliminate the risk of injury.

IMPROVED WORK CAPACITY
-A well conditioned athlete will be able to maintaina higher level of performance for a longer period of time as well as a decrease recovery time.
 
BALANCED MUSCULAR DEVELOPMENT
-Balanced muscular development, between agonists and antagonist muscle groups, will lead to improved performance levels and decrease the level of musculotendonous injuries.

DEVELOPMENT OF CORE MUSCULATURE
-Developing the necessary core strength will translate into higher sport specific strength and power levels. Having a strong core is essential for the transfer of energy from the lower extremities to the bat or baseball.

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THROWING PROGRAM
-Our goal for this summer is to have our pitchers throw long toss at least twice a week from around 120-150ft. Pitchers should start playing catch at 60ft for around 4 minutes, then gradually increase the distance to 90ft, and then finally reaching the maximum distance of either 120-150ft depending on how the arm feels. Starters and relievers should get at least one bullpen session a week for about 10 minute
Starting Pitchers Weekly Throwing Plan

  • Day 1 - Game day start
  • Day 2 - 30 minute run, core program, optional throwing
  • Day 3 - Long toss, core program, intervals
  • Day 4 - Long toss, core program, bullpen session, intervals
  • Day 5 (day before game start) - Throwing program no longer than 90ft, sprints
  • Day 6 - Repeat days 1-5

Relief Pitchers Weekly Throwing Plan

Relief pitchers should find at least two days to throw long toss. They should focus more on intervals, sprints, and core workouts instead of long runs. Relievers are also encouraged to throw flat ground pens with their throwing partner as they decrease their throwing distance back to 60ft.  Our pattern for relievers:

If reliever throws an inning in a game:
  • 0 days off (can be called to relieve the next game) If reliever throws two innings in a game
  • 1 game rest -If reliever throws 3 innings in a game
  • 1 game rest (no exception) but has the option to rest another game.



If reliever throws 4 innings in a game:
  • 2 games rest (no exception) but has the option to rest another game.

This pattern is based on throwing 9-15 pitches per inning. If the pitcher throws more or less than the average, then obviously the game rests can change. Relief pitchers are encouraged to throw long toss on a day they don't have to pitch.



Remember, this program is here to keep your body healthy and to prevent you from getting injured.

If you have any questions about this program, feel free to contact Former Major League Pitcher Coach Dennis Powell. 
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Isaac Morales Florida Marlins