Pitching workouts: Strength and conditioning tips for baseball pitchers

One of the big misconceptions in baseball is that playing the game keeps you in shape to pitch. I wish that was true. It's not.

Just playing the game of baseball is a poor way to develop and maintain pitching fitness. It does not keep you "in shape" for baseball. That has to happen in practice and in the weight room in-season and during the off-season.

In the Chicago Cubs organization, where I played professionally for three years, we strength trained during the off-season and in-season. The off-season is used to develop strength. In-season strength training is for maintaining it.

We hit our core (abdominal and lower-back muscles). We trained our legs by running short sprints and performing various squats, lunges, step-ups, etc. We strengthened our shoulders performing tubing and light dumbbell exercises. We performed agility drills and plyometric bounding and jumping. We stretched (after workouts as well as before workouts).

During the season, make it a point to get your throwing done first. That's the most important part of pitching: throwing a baseball.

Then maintain your strength in-season a few times a week by doing some pitcher-specific training. It'll help you remain strong and healthy.

Here's a closer look at some pitching-specific exercises you can do to become a stronger pitcher -- from Jobes and elastic tubing exercises, for the development of the rotator cuff, to Swiss ball core stabilization, for a powerful trunk and lower back. This article includes pictures and four (4) pitching videos of workouts.

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