hey , i've just recently started working out , and since it's almost baseball season i was wondering if anyone knows of any special workouts or anything that i could do to help me for baseball . If anyone knows anything please tell me I would really appreciate it .
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baseball workouts ?
- Thread starter sfbaseball19
- Start date
im a pitcher and center field , our games dont start until april
I am an ex pitcher & center fielder and have an excellent book that you should check out. If you dont want to buy it I am sure you can check it out at your local library. It has info on pitching technique, stretches, exercises, and mental strength. What is good is the excercises from this book will help your arm strength whether you end up as a pitcher or center fielder. Tom House was Nolan Ryans pitching coach. Also do some searches for rotator cuff excercises and make sure not to use too much weight. I used less than 5 lbs for years. I think the actuall name of the excercises are called Jobe Excercises. Long toss is great for arm strength. (If you dont know what it is just ask) Forearm excercises are great if you want to improve your hand speed for hitting.
Here is The Pitchers Edge book:
Here is a link to some Jobe Excercises
If I can be of any help, PM me or reply back. I injuered my rotator cuff playing baseball and would love to share any info I have about strengthening your arm & shoulder.
Here is The Pitchers Edge book:
Here is a link to some Jobe Excercises
If I can be of any help, PM me or reply back. I injuered my rotator cuff playing baseball and would love to share any info I have about strengthening your arm & shoulder.
im a pitcher and outfielder
im a pitcher and outfielder also. i pitch a lot and in fact im pitching today at 4pm. i was wondering what food i should eat before and at what time. Also, i do a baseball workout about 6 hours before my game (sprints, karaoke, jump rope, full-stretching circuit, jumping jacks) it has worked great for me but i think it needs some tuning
im a pitcher and outfielder also. i pitch a lot and in fact im pitching today at 4pm. i was wondering what food i should eat before and at what time. Also, i do a baseball workout about 6 hours before my game (sprints, karaoke, jump rope, full-stretching circuit, jumping jacks) it has worked great for me but i think it needs some tuning
no one reply's on this **** anymore dude haha
I have a routine that..........
was given to me by a guy named John Fierro and he was the Cubs big league physical therapist for 10 years. It has worked great for me and helped me add 4mph to my fastball that was already at 90 before I started working with him. I played 4 years of College ball and now am now starting my 3rd season in the Minors. The last arm problem I had was my junior year in college, 4 years ago, so do I think the program I use is the best......... HELL YEAH!
If you want the routine, let me know......
was given to me by a guy named John Fierro and he was the Cubs big league physical therapist for 10 years. It has worked great for me and helped me add 4mph to my fastball that was already at 90 before I started working with him. I played 4 years of College ball and now am now starting my 3rd season in the Minors. The last arm problem I had was my junior year in college, 4 years ago, so do I think the program I use is the best......... HELL YEAH!
If you want the routine, let me know......
manofkent said:I cant be arsed to read the whole thread but In responce to footballers last post I'd like to say that you should avoid any sort of weight training for 48hours before a game.
Your muscles will be weaker for a time after training so you should be well rested.
I do agree with this although I think that your routine could be a great Warm-up for the game if you did it closer to game time and tweaked it a little bit, the whole idea of the warm-up is to get you ready to throw, not get to your peek before you even get on the mound for the first pitch.
could you tell me your routine please ? it would help alot.
Rotator Cuff Exercises for Pitchers
These Exercises are done with a Thera-band, (the round tubing)
I have forgotten most of the names, so I'll just describe the Exercises in order of how to do them.
These first 6 exercises are all 2 sets of 15.
1. Grab the band between your hands, shoulder width apart and put your arms straight out in front of you, preferably against a wall. Now with your throwing arm, lower the band down to your hip, while keeping your palm facing away from you. when your hand reaches your hip, slowing bring it back up to the starting point. DO NOT BEND YOUR ARM at all. Do 15 with one arm before moving on, do not alternate with any of these exercises.
2. Standing Rows with thera-band about belly-button high. Keep your arm straight out with some tension on the band, and then contract your shoulder blade with your arm still straight, now bend your arm and pull it in. Stop at 90* and return to start.
3. Internal Rotation.
4. External Rotation
5. Kneeling Side Lat Adduction. If you put the band in the top of a door or something higher up than you are tall, then kneel on your knee of the side you are going to be exercising. (Right arm, kneel on right knee). Grab the band to your side, so you should be looking like a 1/2 T. The band should be shoulder high with a little bit of tension on it. Now squeeze your shoulder blades together and keep them that way for the entire exercise (not extreme). Pull the band down to the outside of your thigh, and back up. SLOWLY, maybe a 4 count down and a 2 count back up to starting.
6. Kneeling Front Lat Adduction. Same as above, except that now you are going to have your arm raised out in front of you, shoulder height. Pulling down to your side. You should feel this one right on the backside of your armpit. Probably get some kind of a burn in there, that's normal.
These next exercises are done with 5 lb dumbbells, If I was you, the first few times, I would use 2-1/2lbs or 3's if you can find them.
1. Scarecrow. Stand in front of a mirror if you can, and have your elbows at shoulder height, and arm rotated so that your palms are facing forward. Kind of like a Referee in a football game signaling touchdown, only your arms are bent at the elbow. Now with weights in both hands, Rotate at the elbow to bring the weight down to elbow/shoulder height, and back up. The worst thing you can do is to have a lot of elbow movement. (This is somewhat like a throwing motion).
2. Pushup's Plus. Get in position to do a regular pushup but DO NOT BEND YOUR ARMS. This one is hard to explain, but i'll try. You know when you do a pushup, there is that little extra that you could push out at the top, but never do. Just do the extra push, no arm use except to hold you in place and push. Do not go down to the floor, just the extra "Plus" of the pushup.
3. Lying Rear Delt. You can do this 2 or 3 different ways, but here's my favorite, because you don't always have a bench to lay on, or a yoga ball to use. Sit in a chair, feet together, and bend your upper body over your quads as far as you can do. Now flatten out your back, contract your shoulder blades and raise the weights out from beneath your legs out to the sides. If somebody was looking at you from above, it would like like a T. Do not come up past your body with the weight, that's where injury's can occur. Come up slowly and down slowly.
4. Cobra Raises. These are very similar to the Lying rear delt in the sense that you........... I need to continue this later............. only one more exercise....... sorry
These Exercises are done with a Thera-band, (the round tubing)
I have forgotten most of the names, so I'll just describe the Exercises in order of how to do them.
These first 6 exercises are all 2 sets of 15.
1. Grab the band between your hands, shoulder width apart and put your arms straight out in front of you, preferably against a wall. Now with your throwing arm, lower the band down to your hip, while keeping your palm facing away from you. when your hand reaches your hip, slowing bring it back up to the starting point. DO NOT BEND YOUR ARM at all. Do 15 with one arm before moving on, do not alternate with any of these exercises.
2. Standing Rows with thera-band about belly-button high. Keep your arm straight out with some tension on the band, and then contract your shoulder blade with your arm still straight, now bend your arm and pull it in. Stop at 90* and return to start.
3. Internal Rotation.
4. External Rotation
5. Kneeling Side Lat Adduction. If you put the band in the top of a door or something higher up than you are tall, then kneel on your knee of the side you are going to be exercising. (Right arm, kneel on right knee). Grab the band to your side, so you should be looking like a 1/2 T. The band should be shoulder high with a little bit of tension on it. Now squeeze your shoulder blades together and keep them that way for the entire exercise (not extreme). Pull the band down to the outside of your thigh, and back up. SLOWLY, maybe a 4 count down and a 2 count back up to starting.
6. Kneeling Front Lat Adduction. Same as above, except that now you are going to have your arm raised out in front of you, shoulder height. Pulling down to your side. You should feel this one right on the backside of your armpit. Probably get some kind of a burn in there, that's normal.
These next exercises are done with 5 lb dumbbells, If I was you, the first few times, I would use 2-1/2lbs or 3's if you can find them.
1. Scarecrow. Stand in front of a mirror if you can, and have your elbows at shoulder height, and arm rotated so that your palms are facing forward. Kind of like a Referee in a football game signaling touchdown, only your arms are bent at the elbow. Now with weights in both hands, Rotate at the elbow to bring the weight down to elbow/shoulder height, and back up. The worst thing you can do is to have a lot of elbow movement. (This is somewhat like a throwing motion).
2. Pushup's Plus. Get in position to do a regular pushup but DO NOT BEND YOUR ARMS. This one is hard to explain, but i'll try. You know when you do a pushup, there is that little extra that you could push out at the top, but never do. Just do the extra push, no arm use except to hold you in place and push. Do not go down to the floor, just the extra "Plus" of the pushup.
3. Lying Rear Delt. You can do this 2 or 3 different ways, but here's my favorite, because you don't always have a bench to lay on, or a yoga ball to use. Sit in a chair, feet together, and bend your upper body over your quads as far as you can do. Now flatten out your back, contract your shoulder blades and raise the weights out from beneath your legs out to the sides. If somebody was looking at you from above, it would like like a T. Do not come up past your body with the weight, that's where injury's can occur. Come up slowly and down slowly.
4. Cobra Raises. These are very similar to the Lying rear delt in the sense that you........... I need to continue this later............. only one more exercise....... sorry
k thanks . i'll start doing them this week
The cobra.............
The only difference between this one and the rear delt exercise is that instead of bringing your arms straight out to the sides, on this one you bring them up and back at an angle to about your waist and rotate your thumbs so they go from pointing at each other, to pointing into the sky.
The last exercise is the up and out. Same start position as the other two, bring your elbows up to shoulder height, and then rotate at the elbows to where the hands, elbows, shoulders, back, are all on the same level and then push out and touch the weights in front of your head, and then back, rotate at the elbows to lower the weights and then to the floor.
This is my routine I still use today. Depending on how often you pitch, I would recommend on the days you throw your bullpens to do 2 sets of 15.
On the days you actually pitch in a game, I would do 1 set of 15 after you come out of the game.
If you are a reliever, I would recommend doing 1 set of 15 after everytime you get into a game, and 2 sets of 15 after sides.
Hope this gets you going. DO NOT OVER EXERT YOURSELF the day before, or the day of the game, you should be tired as possible by the time you get out of the game anyway.
Have a great one and best of luck to you.
The only difference between this one and the rear delt exercise is that instead of bringing your arms straight out to the sides, on this one you bring them up and back at an angle to about your waist and rotate your thumbs so they go from pointing at each other, to pointing into the sky.
The last exercise is the up and out. Same start position as the other two, bring your elbows up to shoulder height, and then rotate at the elbows to where the hands, elbows, shoulders, back, are all on the same level and then push out and touch the weights in front of your head, and then back, rotate at the elbows to lower the weights and then to the floor.
This is my routine I still use today. Depending on how often you pitch, I would recommend on the days you throw your bullpens to do 2 sets of 15.
On the days you actually pitch in a game, I would do 1 set of 15 after you come out of the game.
If you are a reliever, I would recommend doing 1 set of 15 after everytime you get into a game, and 2 sets of 15 after sides.
Hope this gets you going. DO NOT OVER EXERT YOURSELF the day before, or the day of the game, you should be tired as possible by the time you get out of the game anyway.
Have a great one and best of luck to you.