Conditioning for Pitchers
Courtesy of StudentSportsBaseball.com
Over the last decade the numbers of high school pitchers sustaining injuries has been staggering. It has become almost too common for a young pitcher to have to undergo Tommy John Surgery. There are many opinions on this rash of injuries and today StudentSportsBaseball.com concludes its two part Q & A series with John Bushart pitching coach at Pierce Junior College in Woodland Hills California.
 |
 |
Coach Bushart is well known for developing young pitchers and over the last 10 years at Pierce College there has not been one player that has sustained an injury that has required surgery while in the program at Pierce Junior College. Throughout the Q & A we'll try to uncover some of the keys to this impressive statistic.
StudentSportsBaseball.com: What are some of the most important elements in injury prevention with pitchers?
Coach Bushart: There are three that come to mind. Over Use, Poor Mechanics, & Poor Conditioning.
SSB.com: On the subject of conditioning what are some of the things that you would stress to a high school pitcher?
CB: Running is essential if you want to be a pitcher. A program with a combination of long and short distance running is something to strive for.
SSB.com: How long would you recommend that a high school pitcher run for?
CB: A good time range would 15-20 minutes. This is especially important after a start. Leading up to a start short distance running would be something to consider.
SSB.com: Are there any other areas of conditioning that you would recommend for a starting pitcher?
CB: Two other things that commonly get overlooked are stretching and core strengthening. Stretching is a must every day, but especially the day after a start. The shoulder area is important to target. As far as core strengthening is concerned a variety of abdominal exercised needs to be implemented. A program of 3-4 times a week leading up to a start that incorporates 4-5 sets of 50 crunches is a good number to shoot for.
SSB.com: What is your opinion on conditioning aspects for non-starters or pitchers coming out in relief situations?
CB: For pitchers in that type of situation it is more conducive for them do more short distance running rather than distance running?
SSB.com: What do you feel is important with weight training in regards to pitchers?
CB: Generally speaking in the pre-season building up strength is important and the weight lifting can be more intense. In-season training should be looked at more as maintaining strength by lowering the intensity with higher reps. In the post-season it is very difficult now with many high school pitchers because many pitchers do not get enough rest. A lot of pitchers pitch year around and pitchers should give there arm a rest to recover from all the throwing.
SSB.com: When and how long should a high school pitcher try to give their arm a rest?
CB: At minimum of a month preferably a two month break. For most high school pitchers September and October are good months to rest, but they will still need to run and stretch during that recovery time.
July 25th, 2007 at 7:05 pm
I am happy to see this site so much. It is always nice to hear such good news as your site.
July 29th, 2007 at 9:11 pm
Hi, I am a high school pitcher throwing around low 80’s and I can’t get any faster. I have been lifting 3 times per week and more intense during the winter, but it seems that my velocity has not been increasing very much as I had hoped. Can you please give me some training exercises to increase my velocity to around high 80’s and low 90’s.
December 8th, 2007 at 1:32 am
If you want to gain speed on your pitches you have to generate more arm velocity. The only way to do this is through exercises that strengthen your legs and your core. You need to do explosive type of exercises. However, chances are you’re only going to add a couple miles per hour to your speed. Currently, you have enough velocity to be effective. You will need to locate your pitches accurately and develop a good change-up to complement your fastball. It doesn’t matter how fast you throw if you can’t throw it over the plate. So if you’re low 80’s and accurate, you’re money. Keep hitters off balance and you will dominate. Do this by (in no particular order) working the corners with the fastball, the outside corner with the change, brushing hitters back with high heat when you’re way ahead in the count. Show a curve every now and then (doesn’t have to be strike) and you’ll do real well.
February 3rd, 2008 at 11:35 am
Well gaining velocity is actually simple. Ever hear of Tim Lincecum. 5′10, 160 lbs, same as my measurements. He throws over 100 MPH. It’s not about the lifting, its about explosiveness, gaining speed coming towards the plate.
http://www.baseballthinkfactory.org/files/mechanics/discussion/controlled_fury_tim_lincecum/
go on that, watch his mechanics. I use somewhat the same, and this past summer when i was 14 (now I’m fifteen) i clocked in at 83 MPH.
Just play around with the mechanics.
February 4th, 2008 at 11:22 am
It sounds simple Zach, but is not always that simple. Be careful when you are adding the explosive elements to your delivery, because you open yourself up for serious injury if your mechanics are wrong. Make small changes, let you body adjust, then make another until you get where you want to be. Slow and steady.
March 22nd, 2008 at 12:26 am
My son, a junior, had a spondolithiasis of the L4 last June, therefore was in a brace w/o activity or conditioning until December, then he was released to PT and light running and light throwing. No bull pens, etc. Two weeks before this season the MD released him to play with the exception of no squats and no pushups and no scrunches. He has been starting pitching #2 in the rotation and starting RF when not pitching. He started off doing great considered but he was dissappointed with his velocity in the low 80’s, however. He pitched his fourth game tonight and he state that his arm is getting weaker he can tell. His accuracy is off according to him, actually his stats have been progressively declining since. I think the lack of preseason conditioning is catching up with him. He works with the trainer at school every day before practice, (the excercises prescribed by the physical therapist. I think maybe he’s doing too much, but I’m just the “mom”. What do you recommend? Linda, baseball mom in SC