Pitching has always been the most important part of baseball. Managers, coaches and players of all generations have come to the conclusion that effective pitching determines the results of anywhere between 75 and 90 percent of all baseball games. In addition to perfecting their craft by skillfully learning to throw effective pitches, pitchers needs to get and stay in top shape in order to throw between 90 and 120 pitches per game.
Running
Building strong legs through running is widely considered to be one of the most important aspects to becoming an effective pitcher. Starting pitchers generally go to the mound every fourth or fifth day. On days they are not pitching, pitchers should run on at least three of those days. Pitchers often run in the outfield, running from one foul line to the other and back, taking a break and then running that route at least two more times.
Long toss
The most important way to build arm strength is to throw the ball. Pitchers should throw nearly every day in spring training, even when they are not scheduled to pitch. Start throwing with a partner who is about 60 feet away. As you warm your arm, gradually move back until you are playing catch from a distance of 150 feet. Keep this up for 15 minutes to build arm strenth.
Build core strength
While the legs are the base of the pitching operation, building core strength will help you gain the endurance to pitch 8 or 9 innings. One of the best ways to build core strength is to sit on an exercise ball, find your balance point and do arm curls with a 5-pound dumbbell. You don't have to lift heavy weights to gain core strength. Working on an exercise ball will help you gain balance and build core strength slowly but surely.
Leg strength
Work out on a Nautilius exercise machine to build leg strength. You can use four different machines including the leg press and leg curl to build strength in your leg. You do not have to lift heavy weights to gain strength in your legs. Instead, it is better to build a steady routine and do 15-to-20 reps on each machine.
Eat properly
Stay away from fatty and fried foods and eat things that are high in protein like fish and chicken. Fruits and vegetables are a must and staying hydrated is especially important. Drink one bottle of water every hour that you are out on the practice field and also make sure you have a bottle of water in the hour before you go to sleep.
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