If you’re a baseball player, you know that pitching is one of the most important aspects of the game. A good pitcher can make all the difference in whether your team wins or loses. But what if you’re not a natural pitcher? Or what if you want to take your pitching game to the next level? These pitching exercises will help you improve your baseball game.
Pitching Exercise #1: The One-Knee Drill
This drill is designed to improve your balance and leg strength, two key components of good pitching. To do the One-Knee Drill, start in an athletic stance with your feet shoulder-width apart. From there, raise one knee so that it’s at 90 degrees and keep your other leg straight.
Hold this position for 30 seconds, then switch legs and repeat. Do this drill for three sets of 30 seconds on each leg.
Pitchers need to be able to control their legs to generate power and accuracy. The one-knee drill is a great way to improve leg strength and control. The key to this drill is maintaining balance throughout the whole motion. Pitchers should also focus on generating power from their legs, not their arms.
Pitching Exercise #2: The Medicine Ball Twist
The medicine ball twist is a great exercise for pitchers looking to improve their lower body strength and control. Start by standing on one leg with the other leg raised behind you. Hold a medicine ball in front of your chest, and twist your torso to the side, keeping your other leg raised. As you twist, make sure to keep your elbow close to your body and your shoulders square.
Twist as far as you can, and then slowly return to the starting position. Repeat the exercise 10-15 times on each side. The medicine ball twist is a great way to build lower body strength and improve your control when pitching. By adding this exercise to your routine, you’ll be able to take your game to the next level.
Pitching Exercise #3: The Resisted Throw
This exercise helps build arm strength, which is obviously important for pitchers. The key to this exercise is to use a pitcher’s glove and a resistance band. The pitcher’s glove will help you grip the ball correctly, and the resistance band will provide resistance as you throw the ball. To set up this exercise, wrap the resistance band around a solid object such as a pole or fence.
Next, have someone hold the other end of the band while you get into your pitching stance. Once you are in your stance, grip the ball with your pitcher’s glove and raise your arm to shoulder level. From this position, explosively move your arm forward while simultaneously releasing the ball. As you release the ball, continue to apply force with your arm until your arm is fully extended.
Pitching Exercise #4: The Wall Drill
This exercise is designed to improve a pitcher’s accuracy and control. To do the Wall Drill, stand about one foot away from a wall with your pitching arm extended parallel to the ground. Place your hand flat against the wall, and then move it up and down while keeping it parallel to the ground.
Next, extend your arm and place the palm of your hand against the wall at shoulder height. Keeping your arms parallel to the ground, move your hand up and down along the wall in a throwing motion. Use a baseball radar gun to see how fast you can throw a ball against the wall while maintaining accuracy. You can track your progress as you do this drill by measuring your speed and accuracy.
Pitching Exercise #5: The Plyometric Push-Up
The Plyometric Push-up is a key exercise for pitchers looking to improve their arm speed and explosive power. The push-up is a simple movement, but by adding a plyometric element, pitchers can maximize the benefits. To perform the exercise, simply get into a push-up position and then explosively push off the ground, driving your hands up as high as possible.
As you land, be sure to catch yourself and control the descent back into the push-up position. This exercise can be performed with or without weight added to increase the challenge. When done correctly, the Plyometric Push-up is a great way to develop arm speed and power.
These exercises are a great place to start if you want to improve your pitching game. By focusing on balance, leg, core, and arm strength, you’ll be well on becoming a top-notch pitcher. So get out there and start practicing!
