Good Exercises For Pitchers

Baseball pitchers have one of the most physically grueling jobs on the field. Pitchers use a repetitive motion to throw a ball as fast as they can toward home plate. This can lead to various injuries; the most common of these, according to ESPN.com, include muscle inflammation in the elbow and shoulder and tearing of the labrum, as well as overuse and fatigue. Proper training for the major muscle groups related to pitching can translate to better overall conditioning and fewer injuries.

The Thrower's Ten

The American Sports Medicine Institute designed the Thrower's Ten Exercise Program specifically for pitchers to condition the muscle groups affected by throwing. The 10 activities include 19 separate exercises as outlined by California orthopaedist Dr. Jonathan Fow. The Thrower's Ten include diagonal extension and flexion exercises for the shoulder and arm; internal and external rotations of the elbow; shoulder abduction; internal rotation of the scapula; prone horizontal abductions to strengthen the back, arm and shoulder; press-ups to increase strength in the shoulder and back; prone rowing, using weight to strengthen the arms, elbow, back and shoulders; push-ups; elbow flexion and extension; and wrist extension, flexion, supination and pronation.

Off-Season Strength Training

Pitchers in the off-season need to maintain their conditioning to make the return to competition easier in the spring. In "Coaching Pitchers," Joe McFarland explains an off-season program of 21 lifts to maintain muscle mass. He writes, "The weight training of the upper body includes exercises to develop overall strength, speed, and, through repetition, endurance to handle the power generated from the body and the rigor of the throw." Lower body lifting improves strength and endurance in the legs and hips. The off-season program has pitchers working three days a week on strength training while spending the other three days improving speed and agility through cardiovascular conditioning and stretching.

Plyometric Exercise

McFarland's book outlines plyometric exercises that prepare the body for stretching and reflex actions. "This training reduces the time needed for changing direction and therefore increases speed and power." Plyometrics include a series of bounding, leaping, jumping, swinging and twisting motions. McFarland advises pitchers to perform the exercises two or three times per week in addition to his resistance program. Plyometric exercises include depth jumps; jumping from a flat surface to a elevated surface using one or both legs and/or weights; lateral bounds, propelling the body to the left and right horizontally by pushing off with one foot and landing on the other; and shuttle jumps and runs.

The Inferno Circuit

Youth baseball coach Kyle Nellesen outlines "The Inferno Circuit" for TheCompletePitcher.com. This circuit training program includes resistance and plyometric exercises, as well as weight training and the use of Swiss and medicine balls.

Core Training

Muscle stability can help pitchers maintain control of their motion and better direct their power. Dana Cavalea, strength coach for the New York Yankees, published his program for core training on TheCompletePitcher.com. The program includes balancing on one leg with the body straight, then switching to the other leg; balancing on one leg, then performing a single-leg squat; doing push-ups, pulling the stomach in tight and holding the position; Supermans, defined as lying on the floor, extending the arms forward and lifting the chest and arms off the floor while lifting the thighs at the same time; and hand walks. To do the hand walk, Cavalea says, "From a push-up 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 are back in a push-up position."