Strengthening the Pitchers' Arm
Drills from Developing a Successful Baseball Program by Richard Trimble
Excerpt from Ch. 4, pgs. 81-83
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Most adolescent pitchers need to be taught how to strengthen their arms and then care for them after they've pitched. The following exercises will help your pitchers accomplish this while preventing future injuries.
Football Throw
One strengthening technique, used by Tom House, former Major League pitching coach of the Texas Rangers, is to have pitchers throw a football with another player. This works to overload the arm and build muscle.
Tennis Can Program
Another way to build strength involves tennis cans filled with sand (or cement), weighing about three pounds each. Tennis cans are inexpensive and approximately the same diameter as a baseball. Have your pitchers (catchers can benefit, too) do the following routine prior to each practice - it only takes a few minutes:
Grab a filled tennis can with your pitching arm and bend at the waist. Let gravity do the work as your arm hangs limply. Slowly rotate the can clockwise in ever-larger circles; repeat counterclockwise. Perform 20 to 30 repetitions in each direction.
Stand upright with the tennis can at arm's length down to your side. Raise your fully extended arm straight up over your head. Perform 15 to 20 repetitions.
Hold the can behind your head. Straighten your arm from a bent-elbow position to straight out in front at eye level. Again, do 15 to 20 reps.
Hold the can at your side and raise it in front of your body to eye level with your arm fully extended. Then rotate your thumb downward so your arm torques inward. This works the rotator cuff and should be performed in sets of 15 to 20 repetitions.
Instead of tennis cans, you can also use weighted or waterlogged baseballs, as long as they don't weight more than 12 ounces each.
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Coach Trimble's book is the ultimate resource for every coach from Little League to High School. Developing A Successful Baseball Program systematically reviews each of the critical areas of program development in easy-to-understand, yet thorough detail.
191 pages, includes 165 drills and exercises.
"By far the most complete and useful baseball instructional coaching book I have come across. I recommend if for coaches at all levels." |
| - Richard F. Pagani, Bantam AA Braves (Quebec) |
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Signs That a Pitcher is Starting to Fatigue
From the book A Guide to College Baseball and Beyond by Bobby McKinney
From Section 3: Instruction
- Your arrive 10 to 15 minutes early
- You have all your equipment with you
- You bring any extra clothes needed for bad weather
- You want to know what the day's practice activities will be
- You listen to instructions and follow directions
- You help set up any extra equipment that needs to be put out
- You are where you are supposed to be
- No one has to wait on you to begin a drill or exercise
- Other players ask you what they are supposed to be doing
- You could care less what time it is
- You wish practice would not end
- You see continuous positive progress
- Drills and exercises get easier as you go
- You help clean up any gear that needs to be put away
- You are exhilarated but not dead tired exhausted after practice
- You do not have to be reminded to work harder
Hitters: When you see these signs in a pitcher you better strike now and strike hard because this guy is cooked and you will only have a limited chance of hitting off a spent pitcher. The next pitcher will be fresh but will be missing the most important ingredient in sports: the rhythm of the game. A new pitcher will need a few pitches to get his feet under him and get comfortable with the situation.
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- Jeff Guy, Georgia Tech |
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Baseball Training Card Tip
Sports Net II - New Price
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Lightweight (11 lbs) and portable, the Sports Net II has over 70 square feet of target area and is great for backyard or team use, especially baseball & softball travel teams. Perfect for soft toss.
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In Case You Missed It...
Baseball Instruction: Coaches & Players
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Benefiting players and the coaches who instruct them, our new Instructors Section is a FREE resource for players who are interested in personal instruction in all aspects of the game.
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Southeastern Baseball Camp
The 29th annual Southeastern Baseball Camp will be held at Southern Union State Community College in Wadley, Alabama. Run by former Cincinnati Reds Scouting Director Julian Mock, the camp features three July sessions for the following age groups: 10 & Under, 11 - 12, 13 & Up.
Southeastern prides itself as the oldest baseball camp in the Southeast region, and features an 8-to-1 instructor to camper ratio, 200 swings and two games a day, and even the chance to choose your roommate. Tuition includes insurance and camp t-shirt.
Log onto www.sebaseballcamp.com for more information, including dates, cost, pictures, directions, and an application form.
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Pick out a specific target (the catcher's mitt, shoulder, knee) to concentrate on. As you reach your balance point, find that target and focus on it all the way through the pitch. The smaller the target, the better. If you find yourself throwing everything high, lower your target instead of changing your mechanics. Similarly, if you're missing outside, find a target farther inside.
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