This article is a great place to start for any training program. Don't let the title of the article fool ya... The article talks about some key points to any good work out program, not only for pitchers. The keys begin with goals, stabilization, and a main focus. What is it that you want to do or accomplish in your training program?
The Hidden SECRET Behind a Faster FASTBALL
Dana Cavalea, CSCS
Every baseball player wants to throw harder. After all, isn’t that what the scouts look for?
Yes and No. A scout will always be impressed by a blazing heater, but there are several other characteristics a scout looks for prior to drafting a player. Physical development and stature are very important indicators of how well a pitcher will hold up through the duration of a long season. Physical development and stature will also show if a player has reached their full potential.
The point I am trying to make here is that scouts look to draft athletes that have strong durable bodies. There are currently enough contracts in the Big Leagues held by guys that have a history of breakdown. You could throw 150 mph, but if you are hurt, what good are you?
The secret to a faster FASTBALL is simply building a body that is strong, STABLE, and powerful. The first goal to any good lifting program is to build stability around the joints while at the same time stabilizing the core. If your body as a whole is stable, you are less susceptible to injury and therefore become a more valued asset to your team.
Many athletes these days go to the gym and lift Heavy as possible, sweat as much as they can, and then leave. This is far from a good program. A good lifting program should not be based on how many times you could bench a certain weight or how wet your shirt is at the end of you training session.
A good lifting program needs to have a FOCUS. By focus I mean are you trying to gain stability, strength, or power. In addition, that focus should always be changing depending on the season and on the goals that you have exceeded.
So let’s assume everybody reading this article is a true beginner. One question you might be asking is, “How do I become more stable?”
The answer to that question is simple, practice being more stable. Still sound tough? As a rule of thumb, overall stability is directly influenced by the stability of the core, and by core I don’t mean the superficial abdominal muscles. Our core consists of deep stabilizing muscles that sit below the abdominals. These muscles positively affect our posture when we demonstrate adequate strength and control of these muscles. Whenever we move our arms or legs, the first muscle group to engage is our core. If our core is weak, so will all subsequent movements. Its like swinging a bat with a slight crack in the handle. Your power on contact has been limited because of a weakness in the core of the bat.
Some sample exercises that will focus on stability are:
1. Balancing on one leg while keeping the torso erect.
2. Balancing on one leg and then going into a single leg squat
3. While at the top of a pushup position, pull the stomach in tight, and hold that posture
4. Supermans; While laying on your stomach with your arms extended out front, lift your chest and arms off the floor, while lifting your thighs off the floor simultaneously.
5. Hand Walks; From a pushup position, keeping your hand planted, walk your feet up to your hands using small steps. Once your legs have reached full extension, then begin to walk your hands out so you back in a pushup position.
Adding a few simple exercises such as these to your daily routine will enhance overall stability dramatically. As you become more stable, you will begin to feel new found strength that will allow you to have better control of your body, and therefore everything you do from the pitchers mound.
Many strength coaches will tell pitchers in order to throw harder you need to lift more weight or use kettlebells or buy some other trendy pieces of equipment. The fundamental and underlying principle that needs to be addressed FIRST is the development of stability. Once stability is achieved, the sky is the limit. Stability is like the foundation of the house or building, without a secure foundation you will always have cracks in your walls and breakdown during a storm. Think of your body the same way. If you never achieve stability, the storm of high forces and torques involved with the game of baseball will put cracks in your walls and you will breakdown!
Dana Cavalea CSCS is a speed and strength consultant specializing in baseball performance enhancement, and owner of www.mlstrength.com, an online speed and strength training site for baseball.
Feel free to contact Dana with any questions or comments.
http://www.mlstrength.com/articles.php#
After reading this article you have a good start o setting your goals and focus... Now lets move on to a sample speed and agility program to set you in the right direction.
Warm-Up and Speed Training:
Dynamic Warm-Ups:
Speed/Agility Training:
Core:
Posterior Chain:
These exercises will help get you started and headed in the right direction with your training program. Remember to set realistic goals and align them with your SMART goals (below). Check your progress weekly rather than daily and don't be discouraged or satisfied with your results, keep pushing yourself to reach that goal. (Focus)
S = Specific
M = Measurable
A = Attainable
R = Realistic
T = Timely
Good luck and keep working hard.
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