How to Make a Training Outline for Pitchers

Sport-specific training for pitchers is important for preventing injury and developing strength and flexibility to allow for a strong arm and endurance. Create a training outline to break your training into manageable sections, splintering your workout into different segments so you do not overvalue any one aspect of pitching.

Instructions

    • 1

      Use your pencil and paper to write down the number of days per week and hours you will be able to train.

    • 2

      Fill in the days and times when you are performing sport-specific pitching practice and fielding drills, such as actual throwing either with or without your coach and team. As a pitcher, these should obviously take precedence over any other type of training.

    • 3

      Add in at least two or three strength training workouts per week. Try to schedule these for at least 30-60 minutes, targeting shoulder exercises, such as lateral raises, and leg exercises, such as single-leg deadlifts, to increase your explosiveness and pitching power.

    • 4

      Pencil in at least two stretching workouts during the week for flexibility issues, ensuring that your hamstrings, shoulders, back and other muscles are loose and pain free so you can make it through the season.

    • 5

      Schedule at least two nonconsecutive recovery days so that your body can have a break from training, growing stronger in the interim while you rest up for the next big game.

    • 6

      Cut back on your training during the season, reducing your volume of additional strength training by 20 percent to 40 percent, depending on how you feel after games. If your arm is significantly fatigued, skip strength training to allow for better recovery. If you feel well after your games, continue to train as normal, adjusting as necessary depending on how rigorous your training schedule is.