The key to developing strength in youth pitchers

There's an on-going discussion on my pitching forum about how to safely but effectively build strength in "pre-high school" pitchers.

A 14-year-old member asked how he can gain weight but also get bigger. "My coach told me to get some protein supplements," he says. "Does any one have any recommendations for what would work best for me?

"Also if you start to weight training too early can it stunt your growth? I have been told it does, and I have been old it doesn't!"

It doesn't.

But developing strength in younger players has to be done correctly. It should be supervised by an adult or coach, and it has to be taken seriously. I also suggest using only lightweight or body-weight exercises. You don't have to push it with the weights, particularly at 14 years old, the age of the forum member who asked the question.

Train the movements. That's what's key.

Movement-based pitching training is the most effective way to develop "pitching specific" strength, power, stamina, and flexibility.

I started lifting at 13 years old, when I advanced from the "Little League mound" (45 feet) to the regulation mound (60.5 feet). My dad and I worked out at a local fitness center before school, two or three times a week. (I got permission to miss homeroom, since we showered at the fitness facility.)

The complete workout program I did at 13 and 14 years old is in my TUFFCUFF Strength and Conditioning Manual for Baseball Pitchers. It takes about 60 minutes to do.

But it includes 3-lb. shoulder conditioning circuits (standing front raises, 45-degree raises, and side raises, as well as others); body-weight squats, walking lunges, and step-ups; push-ups; physioball sit-ups; and, of course, running/sprinting outdoors, on a treadmill, or biking on a stationary bike at various distances. (TUFFCUFF has six stationary bike programs in it: three for an upright bike and three for a recumbent bike.)

Every few months, I'd get a technique check up from a personal trainer. That's because my dad wanted to be sure I was doing the movements correctly. After all, we were training movements -- and proper form is paramount. TUFFCUFF has more than 509 pictures and illustrations to guide you.

I never took supplements at this age, however. And I don't recommend it. It's not that diet isn't important.

It is.

But if you aim for fresh foods with color, supplements (even vitamins and minerals) may not be necessary. It's always best to ask a physician if in doubt.

Look for fresh foods with a lot of color. The more color, the more nutrients -- and the better for you. I'm not talking about cookies with colorful frosting or orange-colored chips. I'm talking about fruits and veggies: bananas, apples, grapes, carrots, yams. Eat all other foods in moderation. This goes for high-protein foods such as chicken and red meats, too.

Younger kids will "fill out" or bulk up as they get older. I don't think it should be the emphasis of a young kid's pitching training. Let is happen naturally. And it WILL happen if you focus on movement training and good nutrition first.

Working hard in the weight room, using proper form, and eating nutritious foods will allow you to pack on good muscle safely and effectively.

Finally, remember to drink plenty of water. The one diet mistake most young kids make is they don't drink enough water and other "no calorie" or "low calorie" fluids -- such as diluted Gatorade and PowerAde; diluted 100% fruit juices; and skim milk, 1% milk, or soy (if you can stand the taste!) milk.

As for "stunted growth"? It's not true. I'm 6-foot-3.

For more information about my latest guide to pitching workouts, click here.