Training Schedule

“Those who fail to plan, plan to fail”. -Benjamin Franklin.

It is important to have a structured training plan as a pitcher. Below are the areas all pitchers should be working on:

1. Working on natural/efficient body movement as directed in the pitching training plan. Breaking down and slowing down movements without throwing the ball is key to helping our body understand proper movement patterns. Video taping yourself and working in front of a mirror also helps with this.

2. Pitching up close to a net or tarp so we can just focus on movement and timing.

3. Arm care band routine (Should be done before every practice, bullpen, game, etc.)

4. Stretching (Should be done before every practice, bullpen, game, etc.)

5. Strength training (2-4 times a week).

6. Working on movement pitches/change up.

7. Working on spots - Accuracy is EVERYTHING as a pitcher. The best way to get better with location is to work on spots either with a nine hole/pitcher’s pocket or with a catcher at least once a week. Working spots can be difficult and frustrating. The only way to get better at it, is to work on it often. Try not to get frustrated with yourself and embrace the challenge. Spend 10 minutes working on and keeping tally of your spots. You can do 9 spots, or 4 corners.

   Tips for accuracy:

   *For younger pitchers, I have them finish with a fist (palm down) at their target.

   *Swing elbow to target

   *Think chest or hips to target

   *Getting the legs under control and staying balanced and controlled throughout our pitch is the most important factory in accuracy.

*You should also be checking in with me at least twice a month!! Send questions, videos, updates - that is why I am here - for guidance. I love hearing from my pitchers and I want to help. Check ins are a MUST.

TRAINING SCHEDULE BY AGE:

AGES 8-11: Should be pitching 2-4 days a week including games and practices. Band exercises for arm care, running, sprinting, and basic body weight exercises are good for this age group. Limit pitch count to about 100 pitches a day.

Ages 12-14: Should be pitching 3-4 days a week including games and practices. Band exercises for arm care, and running and sprinting are important. This age group should start learning to use weights and resistance training. Limit pitch count to about 150 pitches a day.

Ages 15-22: Should be pitching 3-5 days a week including games and practices. Band exercises for arm care, and running and sprinting are important. Pitchers in this age group need to be working on more advanced strength training, ideally with a trainer. Joining the weight lifting program at school is recommended to learn proper strength training techniques. Limit pitch count to about 200 pitches a day, or no more than two full games in one day. Some pitchers can pitch two full games back to back, but ideally a pitcher shouldn’t be pitching more than one full game in one day. Regardless of age, pitchers should never continue to pitch if they are experiencing any pain while pitching.

Good mechanics and balanced strength is the number one factor determining a pitcher’s endurance.

How often a pitcher is working on their own depends on how much they are practicing and playing with their team. Below is a sample training calendar - keep in mind this training calendar should work with your team practices. For example, if your team practices 3-5 times a week, and your team practice includes bull pen sessions and pitching to live batters, you should subtract that pitching work from work you do on your own.

My advice is to take the sample calendar below and paste it into word, then move things around each month depending on your schedule. You can also use this as a guide to build out a calendar in your phone.