Proper Lower Body Lifting For Pitchers

 First thing's first: DON'T SKIP LEG DAY. PITCHERS USE THEIR LEGS. Much like my blog about upper body lifting, I divide these lifts up into Power and Speed days, with workouts provided by Bill Miller (@billmillertraining on IG). I'll set up a template leg day workout I plan on using soon, both a Power and Speed workout. 

Again, Power days are about moving ad controlling heavy weight, while Speed days are about moving as fast as possible with the help of a bar sensor.

It's important to note that I don't believe pitchers should wear belts, as the spine needs to be as rotational as possible while pitching. If that's the case, it makes no sense to limit spinal mobility while lifting.

Template Power Day:

EMPHASIZE MOBILITY

Plyometric Warmup Jumps

DB Vertical Jumps 4x3

DB Contrast Split Stance Jumps 4x3

DB Skater Jumps 4x3

SSB Reverse Lunges 5x4/leg

DB Forward Lunges 5x5/leg

DB Lateral Squats 3x8

Template Speed Day:

EMPHASIZE MOBILITY

Plyometric Warmup Jumps

DB Vertical Jumps 4x3

DB Contrast Split Stance Jumps 4x3

DB Skater Jumps 4x3

6 90ft Sprints

BB Pin Squats 4x5

TB Deadlift 4x3

DB RDL Iso Holds 3x6 w/ 2sec holds

Again, if this is a valid template for your workouts, feel free to experiment with what works best for you. Each pitcher is different. Find what works best and what translates the easiest for you when you step on that mound. Train with intensity to pitch with intensity. PRACTICE LIKE YOU PLAY!

-Sam Corbett

#W2W - NCC Cardinal Baseball

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