What should pitchers do in the off season?
The following lower-body exercises should form the basis of any leg workouts as the player looks to maximize lower body power:
- Squats. Image source: baseball-pitching-tips.com.
- Lunges. Image source: baseball-pitching-tips.com.
- Deadlift. Image source: baseball-pitching-tips.com.
- Single-Leg Deadlift.
- Plate Walk.
- Sumo.
Should you throw in the offseason?
This manual is a throwing program. I strongly suggest pitchers taking at least 10-12 weeks off after your season is over to give your arm time to heal and give you time to focus on your overall strength. Throwing a baseball over hand is a very un-natural movement for the body.
Do pitchers throw in the offseason?
Professional pitchers usually take to 3 to 4 months off from throwing. When the baseball season ends (in September or October) pitchers and catchers stop throwing. They generally resume long tossing in early or mid-December and throwing bullpens again about 6-8 weeks later (February).
How fast should a 16 year old pitch?
Pitching velocity by age in the U.S.
| Age | Average Velocity¹ | Your Goal² |
|---|---|---|
| 15 | 70 MPH | 75 MPH |
| 16 | 76 MPH | 80 MPH |
| 17 | 80 MPH | 85 MPH |
| 18 | 83 MPH | 88-90 MPH |
What exercises help you throw harder?
Here are 19 exercises to help you throw harder this season:
- 1 & 2. Push-ups and Push-ups with Swiss ball.
- Basketball cuff dribble.
- Plyometric 3-lb med ball exercises.
- Plyometric 10-lb med ball exercises.
- 6 & 7.
- 8 & 9.
- Front drop back lunge.
- Medicine ball lateral swing hop.
How often should I throw bullpen?
Two bullpens a week is sufficient for most pitchers. To make bullpens more exciting make a game out of it. Every time you hit your target add a point; when you miss your target take a point away.
How many days a week should I throw?
Six weeks can be enough, but 8 is best, especially if you play a position that is demanding on the arm. Your throwing program should be a progression, starting out nice and easy and increasing in intensity up to Day One. This is where the discussion with your coach will be extremely helpful.
How far should a 13 year old throw a baseball?
(Typically 60′ Pitching Distance)
| Age | Daily Max (Pitches in Game) | 4 Days Rest |
|---|---|---|
| 13-14 | 95 | 66+ |
How fast do d1 pitchers throw?
between 87 and 95 MPH
Prototypical Division I pitching recruits throw anywhere between 87 and 95 MPH on a consistent basis. It is important to remember that coaches are looking for pitchers to consistently throw at this velocity, not just touch it every once and awhile.
