subject: Baseball Fitness Exercises [print this page] The throwing program utilizes weighted baseballs weighing 4, 5, and 6 oz. We sell these balls, but you can substitute a tennis ball for the 4 oz ball, and a softball for the 6 oz ball. This was how we did the program years ago and you will get excellent results this way. The throwing program spells out the number of throws to make each workout, number of days per week to throw (3), and some important strength and flexibility work for the rotator cuff.
The bat speed program is similar. It is a 3 day/week program, with the number of swings, rest periods, etc all detailed. There are also some basic strength exercises for the body core, forearms, and hands.
Each workout should take no longer than 45 minutes, less as one becomes experienced with them. Both programs have modifications in them for 14 years of age and under.
An important note that is in the ad: these are not how-to-pitch or how-to-hit programs. They are specialized strength and conditioning routines to improve on-field performance. My assumption is that a player already has good throwing or hitting mechanics. I've had players ranging from 7 years old to professional minor leagues successfully use these programs.
You can do them on your own very effectively. Just set up a net/tarp at as great of distance as you can. If this is only 20 or 30 feet, that will still work very well. Back when we lived in Michigan, we had high school kids do this program over the winter this way and they came out firing next season, making very noticeable progress. Once your arm is in "game shape," make all of your throws at maximal effort.
One key thing, of course, is to warm up properly, and then stay warm during the workout. Several thin layers of clothing will work best. Otherwise, nothing special has to be done. If it is so cold that you have to wear a lot of clothing that ends up hampering your mechanics, then it is too cold too throw.
