Pitching Conditioning 7 Innings of Hell

By Steve Janssen

Testimonials on pitching conditioning

Pitchers need to be pushed more, they need to work harder and turn up their intensity and that theres nothing wrong with that. Nolan Ryan The easiest day in my cycle, is the day I pitch Roger Clemens

Why conditioning?

The number 1 cause of injury is not workload, or pitch count or even poor mechanics. By far and away the number one cause of injury is a lack of preparation for the demands of the skill. 75% of all current pitchers are grossly under prepared for the demands of their activity.

Why conditioning? #2

Injuries to pitchers from youth ball to the Major Leagues are WAY, WAY up. Growth plate injuries for young pitchers 8-13 are at nearly epidemic proportions. On the other end of the spectrum, ESPN reported that one Major League Organization experienced 62 arm surgeries since 2000. Id say 10 surgeries in 3 years were too much.but 62!

Why conditioning? #3
The Gurus will tell you its because pitchers are throwing too much. WRONG! The TRUTH? Kids in different areas of the world such as the pacific Rim and Latin America throw 3 to 4 times the amounts our kids do.and have a fraction of the injury. You could say, our kids dont throw enough!

Main reason why to condition?

1. 2. 3.

Improve velocity Keep the arm healthy Allow each pitcher to choose and keep their own style.

Improve conditioning?

Preparing the arm / shoulder / elbow / body / ligaments / tendons for the demands and stress to throw the baseball in competition is the key to avoiding injury.

What is Pitching?
If you break down pitching, its really a series of sprints, you take the ball, throw it as hard as you can, then take a break. Pitching is stop-and-go, not a continuous activity. You want to promote that explosiveness, where you can give your all in this one sprint, or this one pitch.

7 Innings off Hell

90 minutes / 2 to 3 times a week! Each Inning content:

1. 2. 3. 4. 5. 6. 7. Plyo Ball Wall Drill Plyo Ball Throwing Drill Push ups Abdominals Supermans Sprints Rest (3 to 5 minutes)

Plyo Ball Wall Drill

Med-ball wall series is to act as the warm-up. The medecine balls used for this series vary in weight from 1 to 4 kg, based on the ability level of the athlete.
1. 2. 3. 4. 5.

Side to Side Wood chops Diagonals (L & R) Wood Chops with a twist

Plyo Ball Throwing Drill

1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Granny Throws Reverse Granny Throws Squat Throws Reverse Squat Throws Overhead Throws Full Circle, Overhead Throws Thorques 1 Kn Catapult Running Catapult

Push Ups

Regulars Hindoes ..

Abdominals

Regular Crunch Regular Crunch (L & R) Leg Drops Side Leg Drops Russian Twist (L & R) Russian Twist V-Ups (with hands) V-ups (no hands) V-Ups (L & R)

Supermans

R arm & R legg L arm & R legg R arm & L legg L arm & R legg Both arms & both leggs Holds

Sprints

Dont do to much long running! Pitchers will lose explosiveness Regular sprints Shuttle runs LSA Running Drills

Weighted Ball Arm Care

1. 2. 3. 4. 5.

Final Arc 90 135 Negative Throws Full Range Negative Throws

Weighted Ball Backshaping Drills

1. 2. 3. 4. 5.

Final Arc Torque Seperators or Giddy up Step behinds Inside loads

Questions?