5-Minute POWER Workouts

Hey There Friend!

One of the most common questions I get as a pitching coach is,

"How can I help my pitcher gain speed?"

If your pitcher has 5-minutes, I’ve got some ways to help!

 
5-minute workouts done FREQUENTLY (5-7 times weekly), are perfect if:

• Crunched for time
• Need EXTRA reps to build habits
• Want to improve fitness level

Another GREAT thing about these workouts:
Most of them can be used for OVERHAND throwers as well - just replace the “pitching” part with an overhand throw.

NOTE: Do these workouts into nets so you are not spending time catching the ball/chasing balls AND keep the workouts moving by hustling between exercises. Throwing to nets also allows your pitchers to do these workouts whenever 5 minutes are available!

1-Minute Warm-Up
 
My students all have a “Pre-Throwing Routine” that I ask them to do each time before their regular workouts. This includes jump rope, a dynamic warm-up/stretching for both the upper and lower body, and band work to help protect the arm and build strength. This routine takes 7-10 minutes to complete.  If you are pressed for time, you NEVER want to completely skip a warm-up! HERE are a few things you can do in just 1-minute to help you prepare. Make sure to do this routine before each of the 4-minute workouts outlined below!

Workout #1 – Power Circuits
 
This workout will help to create strong/explosive legs! It’s important to use full effort during the 3, 1-minute sets and jumps should be done with proper form. Make sure that the heels stay on the ground throughout the squat, jump up as high as possible, and land with soft (bent) knees. When doing standing long jumps, make sure to swing the arms and bend at the knees/hips to create as much momentum forward as possible. Don’t forget to land softly doing these as well! HERE is a quick video showing what the workout below looks like!
 
1 Minute: Standing Long Jump – Pitch – Squat Jump
30 Second: REST
1 Minute: Hop, Hop (on drive leg) – Pitch – Two Squat Jumps
30 Second: REST
1 Minute: Squat Jump Squat – Pitch – Two Standing Long Jumps

Workout #2 – Harnesses, Ankle OR Full Body
 
Harnesses help pitchers develop strength AND quickness and are one of my favorite power building tools. The assisted versions will teach pitchers to move faster, either with the drive leg or with setting the stride foot. The resisted versions teach effort and build strength. It’s important to train from BOTH directions to see the full benefit of using harnesses. The ankle harness is great for any age and skill level as it can also help develop consistent mechanics. I use it with beginners all the way up to college pitchers. The full body harness should ONLY be used with pitchers who have a solid strength base and a good understanding of mechanics. As with all tools, make sure to use the harnesses properly…more tension is not necessarily better! Pitchers should be able to maintain posture/balance throughout the workout! HERE are examples using the full body and ankle harnesses.
 
90 Seconds: Harnesses

Pitchers can alternate every pitch between assisted and resisted OR do 45 seconds of assisted and then 45 seconds of resisted work…both options shown in the video below!

30 Seconds: Plank Jacks
90 Seconds: Harnesses

Pitchers can alternate every pitch between assisted and resisted OR do 45 seconds of assisted and then 45 seconds of resisted work…both options shown in the video below!

30 Seconds: Tuck Jumps

Workout #3 – Count Down Ladder
 
I often use ladders within longer workouts as well and my students really enjoy them! This workout will combine pitching and strengthening and will follow a pitch count instead of being timed. The 28-pitch workout below should take about 5 minutes to complete if done into a net with a bucket of balls or with a pair of socks (like shown in the ankle harness video) into a wall. This will keep the pace moving quickly and ensure that it’s completed in the 5-minute time frame! HERE are video examples of both exercises in the workout below.
 
7 – Load & Explodes – 7 Walking Planks
6 – Load & Explodes – 6 Walking Planks
5 – Load & Explodes – 5 Walking Planks
4 – Load & Explodes – 4 Walking Planks
3 – Load & Explodes – 3 Walking Planks
2 – Load & Explodes – 2 Walking Planks
1 – Load & Explode – 1 Walking Plank

Workout #4 – Walk-Throughs
 
Getting the legs involved in the pitch is so important for consistent speed gains. Doing “Walk-Throughs” involves creating momentum into the pitch WHILE throwing into a firm front side. Make sure that you/your pitcher is aggressive but controlled through release.  This workout starts with walking forward into the pitch for 3-steps and works down to 1-step. Try to create as much momentum in 1 step as in 3!
 
1 Minute: 3-Step Walk Through (step with drive foot first)
30 Second: Butt Kickers
1 Minute: 2-Step Walk Through (step with stride foot first)
30 Second: High Knees
1 Minute: 1-Step Walk Through (step with drive foot)

Workout #5 – Count Ups
 
“Count Ups” are a combination of Power Circuits and Ladders. You/your pitcher will start with 1 rep of a pitching exercise and 1 rep of a strengthening exercise. After completing 1 rep of both, you/she will move up to 2 reps of both, then 3 reps of both, etc. Continue adding reps until the time runs out.  The sets are 100 seconds each with a 40 second rest between sets. Due to the longer set time, count ups will really work on fitness level as well as build strength. THESE are TOUGH but so incredibly good for a quick workout!
 
100 Seconds: Lunge to Pitch & Burpee
40 Seconds: REST
100 Seconds: Push-Up to Pitch & Squat Jump

I hope you will find ways to use these workouts to help your pitcher! Remember, they are great options when you find it difficult to get full workouts in OR if you want extra work on building strength/speed/fitness!

5-minute workouts done consistently over time will yield some BIG results for your athletes!
 
If you would like more in-depth workout ideas or need a stronger base about pitching mechanics, developing power & movement, changing speeds, or controlling the ball, I do have several videos available through Championship Productions! You can check these out and watch sample clips at this LINK.

If you'd like to help your pitcher establish daily habits that can help her improve both her physical skills AND mindset, check out my 35-Day course, "Small Habits to "BreakThrew" Moments" at this LINK! I've been updating the content in this course and will launch it again in early 2024!

All My BEST,

Myndie