Baseball is often dominated by effective pitching. The best pitchers can throw hard with control, but they also have a variety of pitches to keep hitters off balance. As pitchers advance in the game, they soon learn that it's not about how hard you can throw, because the best hitters adjust to power pitches. However, if you can change location, pitch angle and type of pitches, you have a chance to win every time you take the mound.
Arm Strength
Top pitchers work on building strength in their arms. They not only want to build velocity, but they also want to keep their arms and shoulders healthy and strong. The shoulder is supported by four small muscles called the rotator cuff. To strengthen these muscles, you should play long toss in the outfield every day. This requires you to play catch with a teammate. Both of you will start out throwing from a distance of about 75 feet. Gradually lengthen the distance to 150 feet or longer to build up the arm muscles. Weightlifting with light dumbbells and stretching exercises with resistance bands will also build strength in your arm.
Running
Running in the outfield has been a longtime activity for pitchers. You want strong and supple legs when you are pitching. This is your base when you are pushing off the mound and you want to generate as much force with your legs as possible. Running in the outfield four times a week will also help you develop the necessary endurance to pitch well deep into games.
Video Training
When pitching in games and warming up in the bullpen for throwing sessions, coaches will videotape your pitching sessions to find strengths and flaws in your delivery. After you have gone over the videotape with your coach, you can make changes to your windup, delivery angle and follow-through so you can become a more effective pitcher.
Weight Training
Prior to the 1980s, weight training was ignored in baseball. Most players and coaches refused to lift weights because they thought it would leave players musclebound and lacking the flexibility to play the game. This was particularly true of pitchers. However, weight training programs are now viewed as beneficial to pitchers. The use of light dumbbells and lifts including the lunge, leg press and dead lift are vital to building strength and explosive power for pitchers. Additionally, working out on exercise balls helps a pitcher build core strength.
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