Should pitchers worry about speed and agility? If so, what should they do to train?
Pitchers are athletes first. Athletic training such as speed and agility will only help pitchers. As far as what to do to train....Google speed and agility trainers in your area and have a conversation with them.
Hi Matt! Welcome. If looking for workout guidance for pitchers, follow Eric Cressey on twitter. For my son, also a youth pitcher, I got him the https://highperformancehandbook.com/ and he has been following the workout for about a year and a half. Included are workouts, nutrition, videos of his specific exercises. He is big into shoulder and arm health.
Nothing wrong with sprinting. Focus on the start. Here is a drill. Go to a football field. Think of 100 yds as an inning. Do ten 10 yd sprints to cover the football field. Rest about 30 seconds between each 10 yd sprint. Start from a sprinter's crouch position. Really focus on the explosion off the line for each sprint. After you do ten, 10 yd sprints to cover the field, rest a few minutes. You just pitched inning #1. Alternate which leg you start your sprint with each time. Go ahead and get a few innings in. Maybe extend on inning to 20 sprints. You can take a break if form is breaking down. Pretend it's your coach coming to the mound to tell you "just throw strikes". LOL!
My son and some of his teammates have just started speed and agility training/weights, 3-4 times a week, focusing on explosiveness. All have seen velocity increases as a result. One sophomore was at 79-80 and has just hit 86 in four months and has gained 12-15lbs. My son hasn’t thrown yet for a gun (took off all fall) but I’m really hoping he got some mph too
If he is not doing so already, have him play another sport in addition to baseball. Son played 3 sports until high school, then 2 until he graduated.