Training Seasons
In every 12-month period, pitchers should go through 4 different phases, also know as training seasons. They include:
Off-Season Training
- Understanding & Developing a Growth Mindset
- Goal Setting/Planning for the future
- Creating Short/Focused Daily Practice Routines
- Arm-Care/Pre-Throwing Routines
- Improving Mechanics/Strengthening Foundations
- Increasing Radar Speed
- Improving Spin Direction and Speed
Mechanics Workout
HERE is a video of a simple drill that pitchers can use during the off-season to improve lower body mechanics.
This is one of the videos from my habit building virtual course, Small Habits to "BreakThrew" Moments. That course is ALL about small things you can do every day, for just 5-10 minutes, to help you learn, grow and improve!
The more frequently we work on developing a skill, the more quickly we learn it! How MUCH time we spend isn't nearly as important as the FREQUENCY we do something. Which is WHY daily habits are incredibly important to learning!
Power Workout
There are LOTS of ways to help pitchers get STRONGER while they pitch. Tools like: over/under-weighted balls; over/under-sized balls, harnesses and distance pitching are all things that I use routinely with pitchers during off-season.
One of my FAVORITE quick hit workouts are POWER CIRCUITS. These combine a strengthening exercise WHILE you are pitching. I use many combinations of exercises to improve lower body explosiveness, core strength and stability AND overall conditioning. These can be done as stand alone workouts OR at the end of a longer bullpen to finish strong!
Goal Setting Overview
HERE is a video that I sent a group of my virtual students a few years ago. Taking time to DREAM and PLAN are such an important part of the off-season.
In this video I also talk about a Growth Mindset and the ability to see setbacks/failure as simply an opportunity to learn, grow and IMPROVE! I give links to 4 videos for my students to watch. Here are the links for YOU to see them too!
Pre-Season Training
This phase of a pitcher's training should begin around 4-6 weeks prior to the start of competition season.
The main focus of pre-season training is to PREPARE the pitcher to COMPETE. Coaches should focus their instruction and workouts around:
- Controlling the Ball/Targets
- Creating Pitch Tunnels
- Being able to throw 1 hard pitch (fastball or movement) and 1 slow pitch (change-up or off-speed movement) for a strike and a believable ball. If they can throw more than one of each, great!
- Pitch Sequencing/Understanding Strengths
- Using Pre-Pitch Routines
- COMPETING! In every single workout! Pitchers can compete with themselves OR with others depending on the training environment they are in for each workout!
Controlling the Ball
HERE is a video of one of my favorite ways to get pitchers to understand HOW to move the ball from side to side.
The 3-ball drop drill can be used with ANY type of pitch that you want to work on SEEING A LINE to your target with during practice.
Charting Workout/Games
One of the BEST ways to help a pitcher understand her strengths AND areas she wants to improve before she begins competition is to chart a few bullpens and scrimmages. Pitch charting can show things like:
- Overall & 1st Pitch Strike %
- A3P %
- Strike % of each pitch type
- How often each pitch is used
Check out THIS video and give it a try with your pitchers during pre-season!
Pre-Pitch Routines
Below is one of the writing challenges I use with my virtual students around creating pre-pitch routines.
It's important to have a plan when adversity strikes. Each pitcher has their own triggers that cause frustration and self-doubt ranging from things like umpires with tight zones to giving up big hits to teammates making errors to getting yelled at by her coach.
When something "bad" happens pitchers MUST have a plan to clear that "bad" thing and get focused on the NEXT pitch. An adversity routine is one way to help them!
In-Season Maintenance
Here's my advice to ALL pitchers, parents and coaches during competition season:
- Rest (NO pitching) 2 days in every 7-day span For example: If you are competing 3 days each week, you can/should do workouts 2 days during that week
- In-Season Workouts should:
- Continue to include your Pre-Throwing Routine
- Continue to include strength/conditioning
- Focus on areas that show a need for improvement while competing. Your workouts/focus will change a little each week based on what you did during competition that week! For example:
- If you didn’t throw your change-up for a strike consistently in a tournament, throw it A LOT in your workouts between that tourney and your next… OR
- If you are giving up a lot of 0-2 or 1-2 hits, work on throwing better believable balls
- Pre-Season workouts are GREAT to use during In-Season. You can modify them slightly if needed, but they will continue to give some structure to your workouts throughout your competition season!
- Take care of your body! Do your pre-throwing routine, keep a jacket on your arm/shoulder between innings any time it is even a little bit cold. It’s better to be a little too warm than even a little cool.
MOST IMPORTANTLY have FUN! You've worked HARD to get the opportunity to lead your team. Enjoy the chance to compete hard with your teammates every chance you get!
Below are some really fun target challenges you can do with your catcher or any of your teammates. The more you push each other, the BETTER you will both become!
FUN, Target Challenges!REST
EVERY pitcher NEEDS a period of complete rest from training and competing. Find 6-weeks out of every 12-month period to give the body and mind a break!
These 6-weeks don't HAVE to be consecutive. For example, your pitcher may take 3-weeks off after her summer season, 2-weeks off after her fall season and 1-week off over the winter holiday season.
Rest not only gives the body a needed break, but also should IGNITE the FIRE inside to WANT to set some new goals and get back to work!
