#1: Efficient Mechanics
If you aren't sure WHAT a solid foundation looks like, check out this video and checklist at the link below.
This guide will help YOU help YOUR pitchers!
#2: Consistent Practice AND Full Effort
Consistent Practice - Any skill that we want to improve takes frequent repetitions over a long period of time in order to see BIG results! I STRONGLY encourage pitchers that train with me to invest 5-10 minutes DAILY on something they want to improve.
These short, focused, DAILY practice sessions are where some of the biggest improvements are made!
HERE are a few examples of 5-minute workouts that pitchers could incorporate daily.
Full Effort - Throwing a pitch is like a sprint, ALL OUT for a short time! Many pitchers train like a marathon runner to get through workouts. They learn to "pace" themselves to get through it.
Most of the workouts I design for my pitchers can be completed in 30 minutes or LESS and that doesn't mean they are easy!
Challenging pitchers to give full effort each pitch for a SHORTER amount of time will help them learn to give that kind of effort consistently.
This consistency with effort will help them improve their radar speed.
l have catchers "rank" EFFORT each on a scale of 5-10. To earn a "10" the pitcher must to have given 100% effort.
HERE is a short video of one of my 10U classes using this number scale and having lots of FUN doing it!
#3: Loading the Lower Body
Exercises to help develop strength and explosiveness in the lower body is something I try to include in nearly every workout I create!
Getting pitchers to understand how if FEELS to bend their knees and get into their legs is very important.
If a pitcher doesn't USE her strength WHILE she is pitching, she won't see the results she really wants and is capable of achieving!
Here is a short clip from my one of my instructional videos:
Power: Developing Strong, Athletic and Mentally Tough Pitchers
This shows a few things you could do to help your pitchers FEEL, USE and STRENGTHEN their lower body while they are pitching!
#4: Harness Training - Drive Leg AND Full Body
Drive Leg Harness - ALL pitchers that train with me do band work to stretch and strengthen in their pre-throwing routine. HERE is a link to the brand most of my girls use.
I regularly incorporate these bands into their pitching workouts to help with backside quickness (video HERE) AND strength (video HERE).
Using a drive leg harness also helps pitchers that struggle to finish the pitch with good timing and balance.
Both these mechanical issues will affect velocity and control.
Full Body Harness - This is a tool I use ONLY with pitchers that have a solid foundation with mechanics and a good strength base. HERE is one you can get from the same company as the bands above.
A full body harness is one of my favorite tools for helping advanced pitchers gain speed.
HERE is a clip from my video "Off-Season Workouts" that explains how to use the full body harness in your at-home workouts.
Make sure to listen to the instructions I give.
More is not better when it comes to how much tension to use!
#5: Over and Under Weighted Balls
I incorporate over and under weighted pitching into workouts for every pitcher that trains with me that has a SOLID foundation of mechanics and understands how to give FULL effort.
I've been using this with pitchers for 15+ years with consistent, reliable speed gains over an 8-week period!
Here's some important things to understand:
- Heavier or larger balls improve STRENGTH/EFFORT
- Lighter or smaller balls improve QUICKNESS/ARM SPEED
- It is the combination of BOTH over AND under weighted work that improves radar speed!
- HERE is a version of the program that I've been using with pitchers for many years. It was designed and tested by Cheri Kempf.
- HERE is the set of balls that goes with Cheri's program.
- DO NOT be concerned about where the ball goes. It's normal for the heavy ball to miss low and the light ball to miss high initially.
- The "heavy" ball should not exceed 8.5 oz. for this program.
- Pitchers could also use a 14" ball instead of a weighted ball for this program. An oversized ball will also improve strength/effort and is a great tool to work on spin development
- If you work with 10U pitchers, have them use a 12" softball as their "heavy" ball.
- The "light" ball can be a 12" ball that is 1 oz. lighter than a regular ball (around 5.5 oz) OR an 11" softball. Both options will help add quickness/arm speed.
- If you work with 10U pitchers, have them use a baseball as their "light" ball.
Again, make sure your pitcher has a solid foundation of mechanics and understands how to use full effort BEFORE doing an over and under weighted ball program with her!
#6: Distance Pitching
Long toss builds strength AND is also a GREAT tool for checking mechanics!
The goal of long toss is to throw the ball UP and OUT as far as possible. HERE is a video showing what it looks like.
When a pitcher is able to increase how far she throws the pitch, it typically means she is also gaining speed on the radar gun!
If you train inside and do not have space to do distance pitching, check into investing in a Mini-Chute at this LINK.
Mini-Chutes are a FUN training tool that can help get gains similar to distance pitching when used consistently over time.
#7: Power Circuits
If you've been clicking the links as you go, you've already watched THIS video showing power circuits.
I use power circuits as conditioning throughout the training season and also when I want to challenge pitchers during in-season bullpens.
I create different combinations of exercises that focus on strengthening the legs, core and arms.
These are short, intense POWER driven exercises that will challenge even the most fit athletes both physically and mentally.
I typically include 2, 60-90 second sets mixed in throughout a workout or at the very end of a bullpen to get athletes to give everything they've got to finish!
Now it's Time to Get to WORK!
No matter what training season you are in, make sure you always include SOMETHING to work on power!
Any one of these 7 things can be sprinkled into a workout whether it be sparingly during in-season or extensively during off-season!
Remember, that in order to see results you/your pitcher must put in CONSISTENT, HARD WORK!
There are no shortcuts to speed gains, they must be EARNED one MPH at a time!
Let's get after it!
Myndie
