Running has been part of the pitcher's regimen for decades. Running across the outfield -- known as running the poles -- is an exercise that pitchers have used to develop their stamina. Having a high endurance level enables a pitcher to maintain velocity well into the later innings. However, modern pitching coaches also believe in sprinting for pitchers because the explosive movements used to sprint help build more power and velocity for the pitcher.
Sprint Training
A pitch is an explosive movement that lasts about three seconds. One of the keys to your velocity is getting a hard push off the pitching rubber, which is located on the center of a raised mound. To mimic the explosive movement of pitching, run 30-yard sprints. Start in the outfield, sprint 30 yards on the coach's signal and then take a 20-second rest. Do four more 30-yard sprints. Take a two-minute break and sprint back in the same manner to the starting point.
Parachute Sprinting
Sprint with a running parachute attached to build more power in your legs. This translates into more velocity on the mound as your legs and core muscles get stronger. Go to the running track and wear a running parachute. This device goes over your shoulders and is similar in appearance to a backpack. Sprint 100 yards. As the chute opens, this creates resistance. Don't slow down or turn around. Complete the 100-meter sprint as quickly as possible.
Distance Running
Pitchers run in the outfield on their off-days to help with endurance training. The exercise of pushing off the mound 80 or more times in a game is debilitating and tiring. Pitchers rarely throw as hard late in the games as they do early in the games. Running in the outfield can build endurance and help pitchers keep their velocity longer in the game. Run from foul pole to pole and back and do this at least three times on days when you are not pitching. You are not sprinting in this exercise, but you must push yourself faster than trotting pace to build endurance.
Stretching Workout
Pitchers must do stretching exercises to avoid muscle pulls, strains and tears before and after any running exercises. Stretch your hamstrings, quads, calf muscles and glutes to avoid the leg injuries that could cause you to miss time. Additional exercises for your core muscles such as medicine ball twists can help your overall conditioning, which helps build pitching velocity.
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