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Monday, December 6, 2010

Little League Pitching Drills

Little League Pitching Drills
By Jim Bain

Let's discuss a Pitcher Tip on cold weather training. In fact, let's look at a couple of issues related to off season training.

Throwing Weighted Baseballs is a somewhat new and innovative technique more and more college baseball programs are implementing. I bring this subject up now, because throwing weighted baseballs is done Only During the Off Season! Once Spring training begins or you move to throwing off the pitching mound...stop throwing over weighted balls.

As I said, this type of training is somewhat in it's infancy for the greater portion of baseball programs, but initial findings seem indicate positive results in increasing arm strength and velocity.

***The caveat to this new program is it must be implemented correctly and slowly or the findings reverse dramatically with arm injuries soaring. ***

So, as a Pitcher tip, let's examine a sample routine which has been used with great success.

The Coach or player should plan on utilizing this workout routine for a duration of 2 months, no longer than 3 months and that depends on other outside influences, such as moving to a pitching mound. The workout should be performed no more than three times a week, mixed in with other strength and conditioning programs.

The Player should jog, in place or moving, for no less than 5 minutes and must work up a good sweat. At the conclusion of jogging the player should perform his stretching routine, which hopefully is a full body stretching exercise.

He then performs his 10 Minute Workout. You heard me right. Ten minutes. I know that doesn't sound very long, but a 3 minute boxing round doesn't sound too long unless you're getting your butt kicked or it's the 12th round. Then that apparent short time seems an eternity.

Pitcher Tip: Throw at:

60' for 3 minutes;90' for 3 minutes;120' for 3 minutes - finishing with;60' for 1 minute. A cool down.

OR an alternative method to use is: Throw a:

6oz. Ball, 20 throws at 70';4oz. Ball, 20 throws at 70';5oz. Ball, 20 throws at 70'.

This variation in weight, but not distance, does not provoke a change in pitching form or mechanics, only increases muscle strength.

It Must be stated Never Throw a Baseball Over 6 Oz.! Anything weighing more will only tear muscle down and result in a series of injuries.

Try and imagine this workout like this. If you're training for an endurance race of 20 miles while carrying 50 lbs of gear, you don't try to run the 20 or carry the 50 the first day of training. You ease into it increasing the difficulty as you increase your strength and stamina. No different here.

Since we're on off season training, I'll assume the weather is most likely cool to cold. Here's a Pitcher Tip for cold weather.

1. You must protect your hands. Drying and cracking finger tips and cuticles can not only be painful, but they can result in you unintentionally over compensating for the pain and reek havoc with your mechanics and form.Using hand creams will help relieve any drying and cracking problem.

2. In cool weather it is imperative you work up a good sweat before stretching and then throwing. You can wear your jacket while warming up, but do not throw with your jacket on. Always remove it prior to throwing.

3. Wear a cap, preferably a sock cap of some sort vs. a baseball cap. A person loses 90% of his body heat through his head. Keep the head covered and warm, the body will tend to stay warm.

4. Always carry a clean dry shirt or sweatshirt in your bag so when finished you can remove the sweat soaked shirt with a dry one. Always have a coat and gloves, regular winter gloves or at least batting gloves to wear. You never know when the practice session will last longer than your throwing schedule. You don't want to be caught outside in a wet shirt and no gloves.

Finally, if at all possible find a place you can throw inside. A school, gym, baseball school, batting cages. Anywhere inside is better than cold throwing outside. If there are no alternatives, use the tips above to stay warm and healthy.

Jim Bain is a reknowned baseball expert achieving success as a player, coach and writer. His desire is to educate future coaches and players on how to play the game of baseball. "To pay back the great coaches I had as I grew up." he was quoted as saying.

He has created a website for baseball.
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Hello Baseball Friend,
I welcome any comments or suggestions. If you have a question or a topic that you would like to read about, please leave a comment and I will try to address that topic as soon as I can. Good luck in the coming season!
Have a great day, Nick