Normal Pitching Program

This program has 3 parts lifting, throwing, and mobility.

• Lifting Program:

  • Focus on strength and power development specific to the demands of pitching.
  • Includes lower-body, core, and upper-body exercises to build explosive leg drive, rotational power, and arm speed.
  • Exercises like squats, deadlifts, and Olympic lifts are incorporated for total body strength.
  • Periodized lifting cycles ensure balanced development and injury prevention.
  • Tailored recovery techniques are built in to allow muscles to repair and grow without risking overtraining.

• Throwing Program:

  • Progressive, structured throwing plans tailored to individual velocity goals and workload management.
  • Focuses on building arm strength and endurance, while refining mechanics to ensure consistency and accuracy.
  • Long toss, bullpen sessions, and flat-ground throwing routines are integrated.
  • Regular throwing assessments to track velocity, spin rate, and arm health.
  • A blend of high-intensity days and recovery-focused light throwing days keeps the arm fresh.

• Mobility Program:

  • Dynamic and static mobility exercises designed to maintain flexibility and range of motion in key areas like the hips, shoulders, and thoracic spine.
  • Helps prevent common pitching injuries, such as shoulder impingement and elbow stress.
  • Tailored to individual mobility restrictions and posture alignment.
  • Active recovery sessions to promote circulation and speed up muscle recovery.
  • Utilizes foam rolling, stretching, and yoga to improve movement patterns and optimize body control.