Pitching regularly requires significant training. There is the physical strain of throwing pitch after pitch with an overhand motion. This puts significant stress on the arm and shoulder, and you have to build physical strength. You have to develop an array of pitches that you can command and control. You also have to develop an understanding of the hitter's plan of attack when he steps to the plate.
Arm Strength Exercises
Pitching is a stressful endeavor. The shoulder provides much of the impetus and drive when pitching, and that joint is supported by four small muscles that make up the rotator cuff. Those muscles can be easily damaged, so it is vital to do exercises to strengthen the shoulder. One of the best is arm circles. Do forward arm circles for 15 seconds at a time and then do backward arm circles for the same amount of time. Do five sets of arm circles before starting your practice. Then throw with a teammate for 10 to 15 minutes. This does not mean pitching to your teammate. When you are preparing to pitch, just go ahead with straight-ahead throwing to get your arm loose and prepared.
Pitching Location
When you are becoming a pitcher, try to develop an understanding of location when it comes to pitching. Pitchers quickly learn that the middle of the plate belongs to the hitter. If you are going to be successful, you need to pitch over the inner and outer portions of the plate. When you step on the mound to practice, try to work the four corners. Throw balls that are high and inside, low and inside, high and outside and low and outside. Try to throw 10 balls at each spot to develop more control with your pitches.
Variety of Pitches
Few pitchers can succeed if they throw only one pitch. A great fastball is a strong starting point, but throwing hard every pitch will not fool the batter. You have to mix in a curveball, slider or a changeup if you are going to be successful. Nolan Ryan is baseball's all-time strikeout leader, and he had one of the best fastballs in baseball history. However, he also had a devastating curveball that shocked hitters and left them helpless when looking for a fastball. Practice all your pitches before you get into a game as a starter or a relief pitcher.
Leg Strength
All pitchers need to have a strong lower body in order to get on the mound and pitch regularly in games. Nearly all pitching coaches will ask their pitchers to run to build leg strength that translates into endurance on the mound. In order to do this, run a series of sprints in the outfield and then combine this by running foul line to foul line in the outfield. Pitchers who run regularly tend to stay healthier and have more endurance than those who don't.
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