When a pitcher starts to get ready for a new season, he must go into a form of basic training to prepare his arm, shoulder and other muscles and joints for the rigors of the job. In addition to building strength, the pitcher must retrain himself so that he can throw off the mound with power and control.
Building Arm Strength
Pitching requires a strong arm that will allow the hurler to throw 90 or more pitches in a game. The best way to build arm strength is to throw regularly in the offseason so your muscles remain toned and capable of throwing fastballs, curves, sliders and change-ups. Throw from a distance of 50-to-75 feet three times per week in the offseason. Once you are six weeks from the start of the season, play long toss with a partner to build arm strength further. Throw to a partner who is about 125-to-150 feet away for about 15 minutes per day.
Running
Pitchers base their ability to throw the ball consistently on having strong and dependable legs. The traditional method of building leg strength for pitchers is to run in the outfield on days when the pitcher is not pitching off the mound. Start off in center field and sprint to the right field foul line. Then jog from the right field foul line to the left field foul line. Then sprint back to the starting point in center field. Repeat this running exercise two more times.
Throwing From The Mound
After warming up properly by throwing with a partner, a pitcher must prepare himself for game competition by throwing from the mound. Throwing off a mound means you are throwing at a downward angle. This creates extra pressure on your legs, glutes, back, shoulder, arm and neck. Throw for at least 15 minutes on the mound. You don't have to throw hard as you would in a game, but you do have to get your body used to stepping on the mound and using the proper motion.
Fielding Your Position
Any pitcher has to be able to field his position. Not only is the pitcher involved in a lot of infield plays, he must be quick enough that he can protect himself at all times on hard line drives that are hit right back at him. During fielding practice, you will have to field ground balls, bunts and cover first on grounders to the first baseman. This requires excellent conditioning and a high degree of awareness. You must be familiar with the situation you are facing in the game and the tendencies of the hitter.
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