Increasing the number pitches thrown in a game is not an overnight process. Your ability to last deep into a game depends on a variety of factors that take long periods of time to develop. In addition to muscle strength, you need to increase your endurance through exercise. Part of your ability to persevere and achieve greater pitch counts also depend on the variety of pitches you throw and your mechanics. Most coaches are careful about the number of pitches a player can throw because overexertion can lead to injury. You will have to show improvement through practice before your in-game pitching load increases.
Step 1
Use a combination of pitches to change speeds and reduce stress on the arm muscles. If every pitch is a fastball, you will quickly wear out your arm. You will also become a more predictable pitcher. Incorporating alternative pitches like the changeup and curveball takes time because of the different mechanics, but these slower-speed pitches reduce the strain on your arm and body, making it easier to increase your pitches in a game.
Step 2
Practice rapid-fire pitching to wear out the arm and build endurance. This consists of throwing pitches repeatedly for three minutes. You can fire the pitches at a catcher, but a wall is also effective. This frequent pitching will wear out your arm quickly and prompt it to develop greater endurance. You can capitalize on this endurance in a softball game, which allows you time to stall on the mound and drag out the time between pitches, helping your muscles recover.
Step 3
Lift weights consistently to develop muscle strength. This will better equip your muscles to handle the high-stress workload of pitching. Full-body lifts will help develop muscle strength throughout your body, including the legs, back and core. Muscle-specific lifts that focus on groups in the back, shoulders and arms -- for example, the bench press and shoulder press -- are also beneficial. Try to lift two or three times a week with a day of rest between workouts.
Step 4
Refine your mechanics to maximize efficiency. Developing strong mechanics is a continual process that can take years for a pitcher. But as you develop these mechanics, you will become a more efficient pitcher, throwing faster with less stress on your muscle groups. This helps you place some of the workload on your mechanics, allowing your muscles to work less and ultimately giving you more ability late in the game. Even as your muscles tire, your mechanics will be consistent, reducing the rate at which your pitching ability drops off.
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