Pitcher Workouts

Preface to this post: I am not a pitcher

Game Day: Run after start...Most I have seen use distance, but I believe interval running is best. I have heard some suggest lifting immediately after starts, but usually my players lift the day after.

Day after: I say lift here. Good stretch. Hard interval running.

Day 2: Light throwing. 40-50% effort..about 50 throws.

Day 3: Short bullpen. No more than 75% followed by long toss. Usually a sprint day. No lifting (unless it is forearm work and that needs to be light).

Day 4: Light throwing session (basic warm up). Good stretch. Light distance running (triangles or poles).

Day 5: Start.

This is not set in stone and hopefully we will have some guys come on here and refute or add to the above post. My feelings won't get hurt and I will probably steal some of the others advice.

When I post on here and ask for advice I am definitely not trying to undermine your expertise by any means.

Thanks Coach.

quote:

Originally posted by monkeyboy:
When I post on here and ask for advice I am definitely not trying to undermine your expertise by any means.

Thanks Coach.

Didn't take it that way at all. This is a good topic that I hope draws a lot of replies. There are so many ways to do these things and I am not certain that one is "right" or "wrong" just different. I am very interested to hear what some of the others think.

It really depends on how often he pitches. Our guys do the following as an example.
Sun - pitch - run poles (10 minimum' ice shoulder and elbow for 20 minutes.
Mon - light throwing, run and lift
Tue - long toss, run, lift
Wed - bull pen (50 pitches), run
Thur. - light throwing, run, lift
Fri - pre game warm up (play catch),long toss as part of the warm up, run
Sat - pre game warm up (play catch), light run.
Sun - pitch etc
The running should be alternated between sprints and distance.
All this assumes he is a PO. If not then it's a different workout.

My guy, at least for now, is not a pitcher only. If he doesn't get that average up...things may change though...ugh.

quote:

Originally posted by monkeyboy:
My guy, at least for now, is not a pitcher only. If he doesn't get that average up...things may change though...ugh.

I am right there with you. Average doesn't rise and I might be soliciting for a new handle. Guess we shouldn't complain if they can contribute in some way