Category: Pitching
Type: Program
PITCHER PREPARATION
While I was pitching in the Reds organization this is what we did to prepare for our next start:
1. On the day after our start we would run for 25 minutes.
2. 2nd day after we would run what we called an anaerobic run.
Here it is:
At the warning track, starting from the foul line, we would sprint to center and walk to the other foul line. Next sprint to the other foul line and walk to center. Next, sprint to the foul line and all the way back to the other foul line and walk to center.
Next, sprint to the foul line, all the way back to the other foul line and back to center, walking to the next foul line. Next, sprint all the way to the other foul line and back to center, walking to next foul line. Next, sprint to the other foul line and walk back to center.Last, sprint to the foul line.
Explanation: Consider from foul line to foul line is counted as 1.
1. Sprint half, walk half
2. Sprint 1, walk half
3. Sprint 1 and a half, walk half
4. Sprint 2, walk half
5. Sprint 1 and a half, walk half
6. Sprint 1, walk half
7. Sprint half
We were timed occasionally on this run, I believe it was about 20 minutes.
3rd day after: Throw for 10 minutes on the side (bullpen)
4th day after: Off day ( running, etc. on your own)
Submitted by: Jeffery R Scott
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