Yea the pitchers bible is a good one... Since were talking about pitching. For my college team of course run, run and, run. Be in shape it not only helps you on the mound and in the field but will prepare you for what goes on at the college level. My college team right now is 2 weeks from our opening game and our pitchers unless they are thowing a pen do this...........Run either distance or a combination of sprints and stair work. We position players also do the stairs. It helps in many areas. Agility, strength, and conditioning are all being improved on with the stair work... They do a nice core/ab workout doing about 5 exercises 25 times each. They also do Jobes(dumbbell workout) and a thing called scapular series. I can't explain this one maybe someone can help explain what it is? Just wanted to you know give you guys an example..So far from what i have seen all the posts have been on the money with what it takes to be in proper shape and they all numerous times listed stuff that you will do at the college level.

They also do Jobes(dumbbell workout) and a thing called scapular series. I can't explain this one maybe someone can help explain what it is?

Dr. Jobes dumbell workout is specifically designed for the scapula, cuff and muscles of the shoulder/arm. A very good routine and incorporated today, in many physical therapy programs. I strongly urge any Pitcher to use this program.

 

As for the Scapula Series exercises, it's fairly involved bio-mechanic movements, designed specifically to target the scapula and strengthen.

 

1) Apply modalities as needed (heat, ice, etc.). Keep this to a maximum of 10-14 days.

 

2) Active Release Techniques and to reduce soft tissue restrictions in:

a) Anterior, Inferior and Posterior

b) RTC muscles (Including the subscapularis)

c) Triceps at T. Major and Minor

d) Anterior and Posterior deltoid

e) Latissimus Dorsi

f) Rhomboids, Levatore Scapulae

 

3) Perform range of motion (ROM) exercises (passive, active-assisted, active) as tolerated. For shoulder abduction, avoid excessive pain production by positioning the shoulder in the scapular plane (approximately 20-30 degrees forward).

a Manual resistance: IR/ER in scapular plane 20-30 degrees to tolerance with end range stretch

b) Codman's pendulum exercises: 50 circles clockwise, 50 circles counterclockwise and 50 figure-8's

 

4) Shoulder stretch: posterior rotator cuff (RTC)/capsule to tolerance.

a) Behind the back elbow push prone

b) Behind the back stretch with baseball bat or golf club

 

5) Mobilization: posterior glides, caudal glides and figure 8's as needed.

 

6) Long axis distraction (LAD's): 30s each repeat 5-10 times

 

7) Scapular stabilization exercises

a) Seated scapular pinches 10sx10 qid ("elbows in the back pockets"). Be sure to have elbows go down and back into the hip pockets to work the lower trapezius.

d) Supine Cervical retractions 10sx10 tid Chin tuck and push head straight back into the floor. Once chin tuck is established be sure NOT to extend the cervical spine.

8) Active isometric strengthening exercises for shoulder.

 

9) Active isometric strengthening with fully extended elbow. Extension should be performed with the palm forward and palm backward.

 

10) Triceps Kickbacks: Can be added to the program. Towel in Axilla.

 

11) Add forearm-strengthening exercises (elbow and wrist):

a) Hammer curls

b) Elbow flexion

c) Hand gripping exercises (Medicine ball, rubber ball)

f) Wrist roller (Medicine bal or dumbells)

 

Anthing close to this and a variation, will help.... :thumb:

I got with a local physicl therapist and he actually came up with a program that would decrease arm injuries if it was done properly. I use the bands daily, and incorporate them ito the different "stations" at practice. I have told a few of my pitchers that if they will follow my work out plans, that I can easliy add 5mph to theri fastball. Most of the guys I coach have never done any arm specific trainings, and their arms were abused because the pitcher's happened to be the Shortstop, and the centerfielder. You can not take a pitcher off the mound and place them at Short. And I don't think you can have your catcher catch a game the day before he is scheduled to pitch. Needless to say, I will be teaching a lot of 1st base footwork, and etc to a few of my player.

In terms of hitting, like to underload and overload my players. This will increase batspeed. I can't give away all of my secrets, but an example would be hitting off of a tee. First swing a heavy bat, then a fungo type bat, then a normal bat. I also have my players swing the heavy bat daily. They must follow their swing. If they deviate from it, it is useless. You have to watch this drill. Can create bad swing habits.

Do you like the "weighted baseballs". I have heard several stories on the pros and cons.

 

I personally have tried them but I felt they promoted more of a firmer finger action grip for pitchers, which resulted in too much pressure being used to hold the ball and creating problems in the accuracy, when throwing afterwards.

 

I'm sure several schools of thought here but I prefer weighted medicine balls to create arm strength, instead of the weighted baseball balls, since the medicine ball doesn't promote a grip problem, but also helps with finger, hand, wrist and arm muscles....just my thoughts.

 

I can see your point with the grip, but I have never had that problem. I like to give them the weighted ball at the end of practice. I then make a box on the basketball mats and have them hit that box. This drill does a lot...They work on their approach to the plate, and they must concentrate on the target. You can even place a batting glove on a fence and have them throw at that. You seem to know an awful lot about the great game of baseball. I'm sure I could learn a lot from you. I will take all the "free advice" that I can get. I have been an assistant coach in College, and at two different

High Schools. This year is my first for "running the show".

I think it the best thing to do is running, puch-ups, sit-ups, jumping jacks, and etc. I also think you do not need to over-do this with players, or they will all be gone when season rolls around.

If a player is dedicated to himself and the game of baseball, I'm not so sure that there is such a thing as overdoing it, and if they can't handle it, then good riddance.

RUN RUN AND MORE RUNNING. That is college baseball, honestly I think more needs to be put into conditioning at the highschool level to prepare kids for the next level. And I know anyone who plays will definitely agree with me on this one.

 

Agreed :thumb: . Pitchers in college will generally run 4 to 5 miles a day. Right now for pitchers in High School. I think at least 2 miles a day will be sufficient with some sprinting here and there.

My post has nothing to do with preparing for college. When I played in high school in the mid 70's we never picked up a ball, bat, or glove until basketball season was over. However, we were always one of the top teams in our area.

I don't see the point in starting in January. Feb 15 is early enough to start.

you cant tell me that the kids that come out in december and january that run and lift arent miles ahead of the kids that come out on the 15th.

My post has nothing to do with preparing for college. When I played in high school in the mid 70's we never picked up a ball, bat, or glove until basketball season was over. However, we were always one of the top teams in our area.

I don't see the point in starting in January. Feb 15 is early enough to start.

A lot has changed since then, limits on games per season, pitchers having minimum days of rest, season was longer, arm injuries were treated with heat/ice and not diagnosed.

 

Some players have quicker recovery types, due to varying body types but conditioning for sports are now placing many, ahead of others.

While I was at Boyd Co, us players as a team started practicing on our own the 1st day of school and continued workouts all the way through until baseball season started. But we were a dedicated team with only one goal in mind, the State Championship.

thats the way that i think it should be. especially if you are strictly baseball and are dedicated to the sport. If you want to win its simple work as hard as you can and for as long as you can even if it means all the way in august. I mean you cant argue with boyd county's results