exercise workout for pitchers

Question
do you have a strength and conditioning program for pitchers that are 13 years and up?

Answer
Hi Paula,

Thanks for your question.  I don't have a conditioning program specifically tailored for pitchers as I run recreational softball leagues.  However, having been a pitcher in little league I can offer a little bit of advice, however relevant.

Kids of that age usually don't need much of a "conditioning" program.  Pitchers don't require excessive cardio to fulfill their obligation on the mound, they do however require quick reflexes to field, or even just dodge, balls hit at great speed toward the mound.  So cardio, not really an issue for pitchers.

Now for the strength part.  Pitching in general, "usually" is more technique than muscle, but if you have strength to go along with your technique you can be that much better.  Strength probably does play a little more of roll for such young kids than for older, more experienced adults though.  So I would recommend some kind of strength-building agenda for your little Nolan Ryan.  I don't have a program to pass along to you myself, but I would recommend strength training for legs especially, this is where a lot of power can be generated for good pitching.  I would also recommend working the arms, traps and obliques.  Like I said though, technique is the "real" key to good pitching and that comes from quality practice, and I do mean QUALITY.  Getting up and just throwing the ball over and over again is helpful practice, but maximizing his/her time spent throwing is even more important.

Also, playing a good mental game is just as important.  

Sorry, I couldn't help you with your specific question, but hopefully I did assist you in some way.

Have fun!