The workout is a guide to preparing your players physically. Please use these examples as guidelines and modify or tailor them for your own players.
Preseason Workout
Here is the workout....it is done with a warm up and
then done in three phases...first phase is 6 weeks...second is 4 weeks...third
is 2 weeks...meant for preseason workout, but can certainly be modified for anything
else.
 Warmup
Phase I
Phase II
Phase III
Weight Training
In talking about weight training, you have to be careful
to add baseball to the discussion. It is my belief that if you train too hard,
you can hamper your ability to play effectively.
The first thing to remember is that you need to lift for endurance and not for
size or muscle mass. In essence then, you need to lift less weight with more reps
compared to more weight with less reps. If you develop too much muscle mass, your
body will have less functionality in agility and flexibility. You definitely do
not want too much tension in your muscles.
We also need to discuss another situation, which comes into play at the high school
level. You may have the problem of an insistent football coach wanting your kids
to be lifting during the spring and summer...during your season. As discussed
above, this could be detrimental to your pitching staff. You do
not want to lift much during the season. Why? First of all when you tend to lift in the off season of another sport and/or during
baseball with tough schedules, chances are you won't lift but a few times a week.
Your muscles lose their tone after 72 hours of off time. So every time an athlete
lifts during this time he has the tendency to get sore.
Here are some suggestions pitchers (as well as the rest of the team) can do during the season:
Have your players get two tennis ball cans and fill them to the rim
with sand and proceed to tape them up completely. These can be used to lift.
 Arms
Shoulders
Back
Stomach
Legs
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