Want to build up your power this winter?

Push-Up Game Ball/Strike

In this game:

1.   Set a Pitch Count  :  Decide on a number of pitches for the game.

2.   Assign Exercises  :  For every ball thrown, the pitcher performs push-ups, while strikes incur no penalty or penalties for the parent or partner.

3.   Encourage Accuracy  :  This game incentivizes pitchers to focus on throwing strikes.

This exercise promotes discipline and reinforces the importance of accuracy in pitching.

Example: 

Set pitch count to 20, each ball pitcher gets 2 push ups, each strike catcher gets 1 push up 

Pitching Ladder Drill

To perform the pitching ladder drill:

1.   Choose a Number of Pitches  :  Start with a designated number of pitches (e.g., 14).

2.   Incorporate Exercises  :  After throwing the pitches, do an equal number of exercises (e.g., squats).

3.   Decrease Gradually  :  Reduce the number of pitches and exercises by two each round until reaching zero.

This drill builds endurance while combining pitching practice with physical conditioning.

Example circuit: 

16 pitches 

16 burpees 

14 pitches 

14 mountain climbers 

12 pitches 

12 lunges each leg 

10 pitches 

10 push ups 

8 pitches 

8 burpees 

6 pitches 

6 mountain climbers 

4 pitches 

4 lunges each leg 

2 pitches 

2 push up

Pitch Circuit – 1 Min Pitch/ 1 Min Exercise

To set up the pitch circuit:

1.   Establish a Timer  :  Pitch for one minute, focusing on maintaining speed and form.

2.   Transition to Exercise  :  Follow with one minute of physical exercise (e.g., jumping jacks).

3.   Repeat the Cycle  :  Continue this cycle for 10 to 15 minutes, adjusting exercises as needed.

This drill promotes endurance and combines conditioning with pitching practice.

Example circuit: 

2 minute pitching 

1 minute burpees 

2 minute pitching 

1 minute lunges 

2 minute pitching 

1 minute push ups 

2 minute pitching 

1 minute crunches 

2 minute pitching 

1 minute mountain climbers 

(You may do Superman's, wall sits, planks, etc.) 

Pitching Sprints

To incorporate pitching sprints:

1.   Pitch the Ball  :  Throw the ball to the catcher as you normally would.

2.   Sprint to Retrieve  :  After the pitch, sprint to get the ball back from the catcher.

3.   Repeat  :  Continue this cycle for a set number of repetitions (e.g., 10-15).

This drill enhances speed and conditioning while reinforcing the importance of quick recovery.

Example circuit: 

10-15 pitches, you will throw the ball and sprint to the catcher to get it, repeat 2-4 times.  

Batter Counts

To practice pitching under various batter counts:

1.   Create a List of Counts  :  Write down common batter counts (e.g., 0-2, 1-1) to use during practice.

2.   Simulate Game Situations  :  Pitch while imagining different counts, adjusting your strategy based on the scenario.

3.   Evaluate Performance  :  After practice, assess your effectiveness in various counts and adjust your approach accordingly.

Practicing under different counts prepares pitchers for real-game situations.

Example: you can do this a couple ways

1) one pitch is an out or walk with given count 

2) start from given count and complete batter 

3) given count, one pitch, work on runner scenario if “ball” was hit to them 

Reaction Drills

To enhance reaction time:

1.   Use Safe Objects  :  Incorporate lightweight items like tennis balls or Nerf balls for practice.

2.   Set Up Drills  :  Have someone throw or drop the object toward you, forcing you to react quickly.

3.   Focus on Fielding  :  Work on catching or fielding the object to improve reflexes.

Regularly practicing reaction drills helps pitchers develop quick reflexes.

Example: use any safe ball to throw. Pitcher will throw to catcher as normal, a third person will throw the “safe” ball at pitcher upon her release.

Speed Drill

To conduct the speed drill:

1.   Set a Timer  :  Decide on a time limit for throwing a specific number of pitches.

2.   Pitch Quickly  :  Aim to complete the designated number of pitches within the time frame.

3.   Incorporate Consequences  :  Add a fun consequence for failing to hit the target number, such as doing jumping jacks.

This drill encourages quick pitching and builds stamina.

Example: 

Two ways to complete: 

6 times- 10 pitches shoot for 25 seconds or less, you can start them higher say 50 seconds or a minute, if older is start 40 or 45 seconds and decrease by 5 seconds 

3 times- 20 pitches shoot for 50 seconds or less, you can start them higher say 1 minute 40/50 seconds , if older is start 1 minute 30/40 and decrease by 5-10 seconds 

Weighted Ball

To use a weighted ball:

1.   Choose Appropriate Weight  :  Select a weighted ball that is suitable for your strength and age.

2.   Integrate Gradually  :  Only use the weighted ball after mastering your fastball to prevent injury.

3.   Practice with Purpose  :  Incorporate the weighted ball into your regular pitching routine to build strength and speed.

Proper use of weighted balls can improve pitch velocity over time.

Example: 

11 oz- 10 pitches 

10 oz- 10 pitches 

9 oz- 10 pitches 

12 oz- 10 pitches

Regular ball- 10 pitches 

Repeat on knee 3 times- halfway between mound and catcher, if they’re getting better at it, add in another time first, then back them up 3/4 of the way from catcher, then mound. You can also increase reps. Other than warming up, I would only do this workout.  

Distance Drill

To perform the distance drill:

1.   Begin Close  :  Start pitching from a shorter distance to ensure accuracy and form.

2.   Step Back Gradually  :  After a few successful pitches, take a step back to increase the distance.

3.   Monitor Performance  :  Keep pitching until you struggle to reach the target, then step back in to maintain form.

This drill builds strength and ensures proper release techniques.

Example: 

Start at mound, scoot back two steps and throw 2 pitches. Keep moving back until the ball starts rolling. Give them three pitches to get it there in the air, if not take two steps up and throw two pitches.