Posts Tagged ‘Velocity for pitchers’

As mentioned in a previous post, I said I would talk a little about sprinting for pitchers. When I was in college I was told as many others were as well, to run distances for leg strength. Now many pitching coaches will say that running distances is a “waste of time” because pitchers are expected to use short bursts of energy in order to pitch a┬ábaseball. This article is not about distance running but I will at least say that distance running does have its place in a pitchers routine.

Benefits of distance running

  1. Flushing the system of lactic acid the day after a start
  2. Endurance
  3. Mental Toughness
  4. Strengthening of stabilizing muscles in the hips and legs.

Now Distance running is not an end all be all, and shouldn’t be but as I have said many times: Many things have their place and time when training for Pitching. Just like the HOLDS I blogged about. Are they and end all be all? No, but should they be part of an arm strength program? Yes.

Now back to the sprint training. Back when I was on my journey to play professional baseball a good friends of mine who played professionally, told me to run 10 yard sprints. This was back before anyone started talking about the short bursts that pitchers need to train in order to throw hard. The idea was to try and get to top speed by your 3rd step. This ensures that the focus is on short intense bursts. I liked the idea and utilized this as part of my conditioning program. Did it help? I believe it did. It is one of the many components to Velocity Training.

10 yard sprints – 10 to 15 reps at 3 times per week (alternating days) Make sure you recover fully in between sprints in order to focus on the quality of the work you are doing. Add this into your training. Next blog will be about my 7 different workouts that any aspiring pro pitcher needs to have!

– Bill Bethea