Beginning to work out

Sounds like you have some work to do but hey if you are up for the challenge than thats a great start. Im 18 years old in my last year of high school i know how u feel man. one thing have patience and work with a purpose and a goal everytime you work.

-To get that arm stronger playing long toss will definetely help.Some may say 5 times a week is too much, but it really depends on the arm. If you cant go five times a week, then work on staggering your days like a monday wednesday friday thing. I dont too much about the bullpen situation, I play MIF.

-Leg exercises are good. Squats, Leg Curls, Jump Squats, calf raises, leg press. four times a week i dont agree with because you need to give them rest

-upper body. Not a focus in my workout, not needed for baseball. But I was speaking to my workout partner about it and we still do it with dumbells,instead of the barbell, just to have an overall fit body ya know. pullups and dead lifts are for the back. so three times a week is not good.
-Throwers ten is good and band workout are also good. incorporate both.

-The running is good because you want to work on your speed and have endurance since your a pitcher so that mile is nice. Get a good strecth! Before you run you might want to start off with a dynamic warm-up.
-core exercises everyday not good. you have to give them a rest. atleast two days.
-Back exercise are good, the deadlifts and pullups are good.

Also you might want to get cleans into the program.

Look up some workouts from others on this site. you can find some under this tab (strenght and conditioning). Hopefully this helps. Im not a trainer but I know a few little things. Also what helps is mixing up your program, not always doing the same workout for each day the whole summer.if you have any questions I would be glad to answer. HOPE THIS HELPS!

At your age I would focus on doing a lot of body weight exercises as well as plyometric work-outs. Do not worry too much about lifting heavy weights. Do abs daily and make sure you do lower back exercises to compliment your abs...back extensions, supermans, etc...

I wouldn't throw bullpens 5 times a week. Doing so will increase chances of arm injuries. Long toss is great, but just like when you pitch make sure you ice after long toss work-outs. Be careful with swinging a heavy bat because your muscle memory may suffer. You should swing a heavy bat, your regular size bat, and a lighter bat...overload/underload workouts to train your muscles to swing faster while gaining strength with a heavy bat.

Hope this helps.

AND KEEP SPRINTING! SPEED KILLS!

Here are some things you can do to help every aspect you want to accomplish. Some of this may sound strange but it works. Stay away from heavy weighs.

ARM STRENGTH:

1. Long toss 3 days a week

2. Do wrist rollups 5 sets which one set is considered up and down. This will build foreartm strength and quick fire muscles which will help increase your velocity. Do this every other day.

3. Buy you some weighed baseballs. Place a pillow on the back rest of a chair. On your knees with your arm in the L position use only your wrist and throw each weighed ball 20 times in to that pillow on the chair. Once you are through all weighed balls, take a regular baseball and throw another 20 in to the pillow.

4. Throw bullpen 1 day a week.

5. Do 100 incline pushups everyday.

6. Try to do band work before each long toss day.

7. This helps with pitching as well as hitting. Do a ton or core work. Every day do V- situps while watching ESPN or something. Try to reach a point where you can hold that V sit for 5 mins at a time.


In the beginning depending on how strong your core muscles are you may only be able to hold it for less than 2 mins.

8. Sprints. Baseball is about quick burst of speed. So work on short quick sprint drills and also be sure to run the foul poles. Building your legs will help with that velocity as well.


Do this for 4 to 6 weeks and I promise you will see at least 6 to 8 mph on your fastball.

HITTING:

1. Work all your soft toss and tee work stations with one difference.

We all have a dominant eye. The eye is just like any other muscle it needs to be worked. The weaker muscle can sometimes hender the stronger one so why not strengthen both.

Each station whether soft toss or tee. I want you to use an eye patch over one eye. Hit with the eye patch covering the one eye and then move it to the other eye and repeat the station. Once you have used the patch on both eyes then remove the patch and repeat that station without the patch.

This will help you see the ball a lot clearer. You will even start to notice after about 3 weeks a hugh difference in how soon you are picking up the ball.


2. I am assuming you use a drop 3 bat. Find you a drop 8 and go to a cage and get on an iron mike machine and have it set to 90 mph. Take at least 200 swings 2 days a week.

Try using your swing mechanics but primaryly focus on swinging the bat fast even if you cant make contact, still do this.

The reasoning behind this is that in order to have fast hands you need to work those particular quick fire muscles. Build those and half the battle is done.

3. Get a small weighed workout ball. Sit with your legs spread and butt on the ground. Have a friend , your brother or anyone toss that ball to you over your back leg. Let the weight of the tossed ball carry your arms back and then move your arms in a swinging motion and toss the ball back.

Do this drill nightly and within a short period of time you should see an increase in bat speed of about 7 to 10 mph.


This will take a lot of commitment and dedication on your part but if you feel its worth it then you will enable yourself to reach the goals you have set for yourself.

If you feel this is too much for you to handle alone then find a local trainer and pay someone to help you reach your goals.

Hope some of this helps. Side not incase some of the methods are suspect LOL.

My son started playing baseball a year ago. I used a lot of these drills with him. As a 9 yr old he hits off an 85mph iron mike pitching machine that throws the ball up, down, in and out. When he is in the cages a lot of the high school kids that come there to hit stand behind the gate and watch him in disbelief.

He is not a pitcher but at 9 he threw 57mph. So my point is these drills work.

Hope this helps, best of luck achieving your goals.

Thanks guys, I'm already doing some stuff now over spring break and feel great! All the advice is appreciated.

Make sure that your nutrition is up to par and not as your sign-on name suggests and increase that as your weight goes up until you are where you want to be - go slow, 10lbs a year is fine (unless you spurt upwards).

Tim Robertson

Good attitude first and foremost. Be ready to work youre tail off, not only if you want to play in HS,but at the next level. The game gets very fast as you increase in level

Like JC said,work the lower back and ab muscles as best as you can. This involved medicine ball routines, trunk lifts(I was told this is great for baseball players in physically therapy so take it for what its worth) or even the basic crunch.Make sure you use your legs when you lift to avoid awkward soreness or injuries

For batspeed,swing a weighted bat,or just a heavier wood bat as quickly as you can,without regard to form for roughly 3 x 15.Its not a drill to work on mechanics,but to build batspeed and muscle memory. It wont mess with your mechanics,trust me I did it for 3 years and it helped so much in regards to batspeed.I finally was able to turn on an inside pitch last year.

Keep working hard bud,play each day as if its your last.One day it will be!