How to Effectively Use Harnesses with Pitchers

Hey There Friend!

Harnesses are a regular part of my training curriculum with pitchers. They are a great way to help them improve EFFORT, STRENGTH and QUICKNESS!

Watch the video above to understand HOW using both an ankle harness AND full body harness can HELP your pitcher get stronger and move faster!

Here are some KEY takeaways:

• Pitchers of all ages and skill levels can use an ankle harness to build quickness, improve effort AND even help with drive foot position in many cases!
• ASSISTED versions work on QUICKNESS
• RESISTED versions work on EFFORT and STRENGTH
• Start with the ASSISTED version of the ankle harness when introducing your pitcher to harness training as that will help her gain confidence understanding how it feels to move her backside through the pitch aggressively.
• Next, try the RESISTED version on the drive foot. Remember to keep a little slack in the band to start the pitch. The pitcher shouldn't feel the band start to pull until she is in the middle of her pitch.
• The full body harness should ONLY be used with pitchers who have a SOLID FOUNDATION of mechanics and a GOOD STRENGTH base!
• MORE is NOT BETTER when it comes to how much resistance you use. A little bit of resistance goes a long ways! Pitchers should be able to get to NORMAL stride distance and NOT change mechanics when using a harness!

You can find bands that are similar to the ones I used in the video from many places. My pitchers primarily use Arm-Pro Bands.

HERE is a link to the band we use for our ankle harness (we also use this for the upper body in our pre-throwing routine). The bands are very strong. The college pitcher in the video was using the RED bands and it had plenty of tension for her.

The same company also sells a full body harness that is very similar to the one I used in the video above. HERE is a link to it if you'd like to save a little shipping and get both bands from the same company!

Here are TWO different ways I suggest using the harness:

Option 1:

• Do sets of 15 reps from the SAME direction
  • 12 reps with the harness ON
  • 3 reps with the harness OFF
    • Taking the harness OFF helps pitchers understand the effort or quickness they are able to get WITHOUT the harness!
• Do 1 set EACH direction (30 pitches total)
  • Start with assisted, THEN do resisted

Option 2:

• Do sets of 10 reps alternating between assisted and resisted. I showed pitchers doing this throwing socks into a wall on the ASSISTED version and a ball into a net on the RESISTED version
  • 8 reps with the harness ON
  • 2 reps with the harness OFF
    • Again, taking the harness OFF helps pitchers understand the effort and quickness they are able to get WITHOUT the aid of the harness
• Do 3 sets (30 pitches total)
  • Remember, you are ALTERNATING between assisted and resisted EVERY pitch!

My pitchers really ENJOY using the harnesses and they produce great results when used regularly over time. Incorporate one of these routines 3 times weekly for 6-8 weeks to get the BEST results!

Let me know if you have any questions about using harnesses with your pitchers my friend! Drop me an EMAIL and let me know how things go if you get the opportunity to give them a try!

I always love to hear from you! : )

All My BEST,

Myndie