Get Pitching Power: Train Like a Track Athlete

From the age of birth through the age of 31, everyone told me I was a slow runner. My dad and uncle said I ran like I had a piano on my back. I’m pretty sure I stole less than 10 bases in 7 years. I didn’t even get enough momentum to slide. It was true, I wasn’t quick with my footwork.

The peculiar thing, though, was that when I was the ripe-old age of 31 I got a trainer who used to be a sprinter in college. In a short period of time he taught me how to run fast. Within a year I was able to run 3 one-mile repeats on the treadmill each under 6 minutes at 168 pounds, and could run multiple one-minute repeats at 14 mph. I was squatting double what I did in college and deadlifting close to 300 pounds. Twice I jumped up five stairs starting from both feet on the ground.

How could that be?

If a pitcher is looking to reach her potential as a pitcher, her family needs to hire a trainer who understands that pitchers need to train for speed endurance, much like a 400-meter sprinter would. Position players would want to train like a 100 meter sprinter because they need little endurance, but pitchers would need to train like a 400 meter sprinter.

This is from Momentum Sports, a running and athlete’s website. Here is what they say about training for a 400 m sprinter: https://www.momentumsports.co.uk/main.asp

How to specifically strength train

Combination of weights and plyometric work.
Suitable weights exercises
Cleans
Squats and Squat Jumps
Calf Raises
Deltoid Exercises for arm drive

The first three multi-joint exercises are great at developing explosive power and what’s known as triple extension at the ankle, knee and hip – something that happens when you power from one stride to the next when running, for example.

To make weights exercises even more specific it can be an idea to do them one leg at a time (unilaterally). Such exercises would include single leg squats, split squats and lunges. This somewhat obviously reflects how we run. It’s of our opinion that these unilateral exercises are great choices for an athlete who already has good all-round strength.

Does triple extension sound familiar to you? It’s what we do when we push off the mound, extending our hip, knee and ankle in sequence.

Does unilateral exercises sound like it would benefit you? Jumping off one leg at a time as hard as you can? Again, it’s what we do off the mound and landing with our stride foot.

Note that the author says that unilateral exercises are good for athletes who already have good all-around strength. If pitchers don’t play multiple sports or on the slower side, make sure they buy and follow Coach Sarah’s strength program for pitchers here or do our plyo ball program.

If you want an idea of which of Sarah's exercises to do in order to improve on explosiveness, google "training for 400m sprinters" and focus on those.

Sometimes I think pitching is mostly about good mechanics. But other times, like when I read information like this, I’m reminded how incredibly athletic pitchers must be to perform the windmill motion with precision. Imagine how good body awareness must be to throw as hard as you can underhand with pinpoint accuracy.

Congratulate yourselves for doing one of the most difficult athletic movements that exists!!

You can get a trainer at any age. For example, kids CrossFit is a fun and organized way to help athletes who don’t play a ton of other sports into some body awareness. When they get older there are personal trainers or gyms that do small group training for high school athletes. If you’re looking for a trainer on the north side of Chicago or the southwest suburbs email me - I have some great professionals I can recommend!