Is Size a Factor...Throwin Hard?

I have run across a few people lately, young and old, who have asked me a relatively simple question with a relatively complicated answer.

"How can I throw the baseball harder? and Does being taller mean I will throw harder?"

Pretty good questions to be sure, born out of a desire to be the best pitcher they can be and hopefully pitch at the professional level no doubt. When I answer these types questions, I try to be as honest as I can when I say... "There are many many ways to skin a cat." Of course, what I mean is that all different types of bodies are able to generate powerful velocity. Whether its Tim Lincecum who is barely 6 feet tall, or Randy Johnson at 6' 11", you can generate velocity in many many ways. Both of these guys throw in the mid 90's.

I will say this however. As a general rule, the taller you are and the more athletic your build, the more appealing you would be as a pitcher to professional scouts. Of course, if you are 6'5" and built like a gladiator, but throw the ball 75mphs....scouts won't give you a look. However, for example, if you are tall and lanky with average velocity in high school (let's say 6'2", 180lbs, throwin 85mphs) scouts may be inclined to give you a chance in the hopes that you may develop better velocity as you mature. So there is a benefit to being taller and "looking like a pitcher." Still, the important thing to realize is that the best way to get drafted is to throw with good velocity or be extremely successful throughout the last two years of your high school career. This is when the scouts and college coaches will be most interested in you and most likely to truly analyze your skill.

Another word about your "build." Scouts are generally turned off by those with poor athleticism You are doing yourself no favors by being out of shape during the baseball season. Of course, being too muscular (like a body builder) would be detrimental to your draftability as well. The most similar build I can compare it too would be that of a slightly more muscular basketball player.

So in summation, being taller doesn't guarauntee you will throw harder. However, being taller in conjunction with a pitcher's build, does increase your stock with college and pro scouts.

Hopefully that clears up any confusion from my young readers and parents.

Until Next Time!!

Big Leaguer Breakdown: Randy Johnson

One of the most dominating lefties in the HISTORY of professional baseball is without a doubt, Randy Johnson. Pitching for the Expos, Mariners, Diamondbacks, Yankees, and Giants, he is one the tallest pitchers in the game as well at 6' 10". He throws in the mid 90's from a low three quarters armslot and throws a slider that looks like its coming out from behind a lefties head. That pitch is known as one of the most devastating pitches in the game, this side of Mariano's cutter. That's why this week's Big Leaguer Breakdown is Randy Johnson.

Check out this video to really study the Big Unit's delivery.

This video operates in super slo-mo which is definitely one of my favorite videos to show. So, if we watch the first minute and five seconds of the video, we will see Randy finally get to the highest point of his leg lift. Notice how little body movement occurs in his upper and lower half as he lifts that front leg. There is a small amount of body tilt but for the most part, he is loaded and ready to stay tall through out the delivery.

The next thing I want you t do is watch the video from the 1.05 to 1.11 mark and watch how his front knee and glove stay connected in its movement. This is a great way to stay "timed" up so that the elbows are at their highest point as the front foot hits the ground. From the same clip, we do notice that as his hands break, the throwing arm wraps some behind his back. This works well for Randy as he utilizes that lower three quarters arm slot to create sink and get extension from the release point. In the middle of this sequence, the 1.09 mark, you will see how tall RJ is in the lower half. He gets the most out of his tall frame and really utlizes the leg for leverage.

At the 1.12 mark, you can see that his hips have cleared and his glove has turned directly under his chest. The glove turn is key because it isn't yanked off target. By turning it straight down, as he does in this video, his hand break and low arm slot come together perfectly to allow for perfect extension and a very repeatedabl delivery. Also notice, at the same time in the video, his front knee is slightly bent (think Roy Oswalt's video) making his front side extension even better.

Finally, his finish keeps his head on target and fully finishes his 95mph fastball.

Continue watching the video to see how compact and repeatable his video is. He was born with exceptional height and has created a delivery that perfectly makes the most of his assets.

Keep studying and post any questions!!

Until Next Time!!

The Ultimate Baseball Christmas List

Merry Christmas from all here at Less is More to all my readers out there. In similar holiday fashion, I'd like to provide a Christmas list that every "Intelligent Pitcher" would want. You may recall that over Thanksgiving, we did a Thankful List. Well this time, we're getting a little on the selfish side, asking for things we really really want for our pitching selves. Of course, its always betting to give than receive, so we will be sure to exchange many many complete games and quality starts with this list!

So here goes... (These are in no particular order)

10. Rawlings Pro Preferred baseball glove. 12 to 12.25 inches with either a basket or two piece web and finger sleeve. Black or tan in color. The best glove for a pitcher around.

9. Nike Cooperstown baseball spikes to pitch in. I am personally a fan of the Puma Cell 2ks - but they are discontinued, so we'll go with the next best thing here. Nikes Cooperstown use the best leather and are still comfortable and light weight.

8. $100 giftcard to Tuff Toe. Every pitcher in the big leagues has their drag leg's spike professional dipped in super glue from the guys at Tuff Toe. $100 should last you atleast through a season or two and multiple dippings.

7. Nike Compression Sleeve. For use in between starts or as you warm up, the compression sleeve keeps the muscles warm and tight and minimizes swelling and inflamation when you are throwing.

6. Phiten Necklace and wrist band. I'm not convinced they work...but the big leaguers swear by em and they def. look cool. So, lets stimulate our blood flow like they do...plus, if its Christmas, why not?

5. Nike Air Max 360 Running Shoes. Because after everytime you pitch, you have to run. Why not have flywire technology to help make those long jogs a little easier.

4. Oakley Radar Path shades. You aren't on the mound all the time. When you aren't you usually shagging flies during BP or waiting in the bullpen before a game. Keep the sun out of your eyes!

3. Swiss Ball and Bosu Ball. For the best in core stabilization during your workouts. The big round ball and the half ball will force you to increase your core strength!

2. Container of Delaware River Mud. For the best ball rubbing dirt in the game, its got to be from the Delaware. As the story goes, one guy goes down to the river bank when no one is watching. He wades in with a 5 gallon bucket and scoops up as much as he can. He then packs it and sells it. He's the best source in the game.

1. Pine Tar. I don't care where or how...just get some and learn to use it. If you ain't cheatin, you ain't trying!

So there's the Christmas Pitching Wishlist. Lets hear some ideas that I forgot.

Until Next time!!

Big Leaguer Breakdown: Max Scherzer

Today marks the conclusion of Jim Farr's Winter Baseball Camp. A lot was accomplished by the pitcher's and position players that attended despite the tough wintery weather conditions. One of the primary topics covered in many of the mechanical breakdowns lead by Farr himself and the other coaches (myself included) was the importance of athleticism on the mound and the use of the legs, hips and core in delivering the baseball. With that in mind, I've decided to make this weeks Big Leaguer Breakdown of Max Scherzer of the Arizona Diamondbacks. I played with Max during his first professional season in Hi A with the Visalia Oaks. One of the most apparent things about his delivery is his ability to explode to the target and finish over front side...getting almost parallel to the ground on his finish.

Let's check out this video of him pitching in Arizona to see what I mean.

To get the idea, lets start from the end and work back with his delivery. Check out the 22 second mark of the video...after Scherzer has finished his pitch. What I want to point out is just how parallel his body is to his finish. Even more important is his front leg being slightly bent and able to keep his chin on target through his finish. If you back up the video just a touch (still at the 22 second mark) you can see the glove turn also being utilized to keep the body on the mid-line. This point is key because of how fast and possibly even violent his finish is. It is essential to be consistent with that glove turn to stay online.

A few more ticks backward and we see Max's elbows are positioned fully elevated and "loaded" in the power position. At the same time, if you look at his front foot...it is fully positioned at the 45 degree angle as the foot is getting ready to plant. You can see how his foot as slighlty gained ground forward, but the majority of his weight is still back and ready to fire. As many of you know, staying loaded on that back leg as long as possible is key to generating the type of velocity (95 -97) that Scherzer does. Check out pic to see what I mean.


Finally, we'll look at the 21 second mark to see how compact and poised to explode he looks in this positin. Not that this position is where he generates his power, it is, however, how he gets in position to "get athletic." I really like how he brings his front leg in and tucks his hands to the same place. It leaves little room for error as the hands can easily work up from this position.

So there is Max's delivery in reverse. As you know, the video has more than one pitch...so always study them step by step. It's difficult to recreate some of the speed and flexibility he has in his core and legs...but it will do good to try and emulate his finish and position.

Until Next time!!

Top 10 Pitchers Pitches.

Certain pitcher's are known for having certain unhittable pitches. Be it, Nolan Ryan's fastball or Whitey Ford' spitball. For today's post, I present to you, the Less Is More Nation, the top ten current or recent pitches and the pitches they are known for. Keep in mind, this isn't necessary the best pitchers in the game. It is however, the best pitches by those pitchers.

10. Joel Zamaya's Fastball. With an official reading of 101 mph, his fastball is one of few to break the triple digit plateau. With flames on his arms...he truly in the ultimate fireballer.
9. Roy Halladay's Sinker. He is the ultimate workhouse. Able to pitch complete games in a single bound. How does he do it? With a vicious sinker that induces groundball after groundball...keeping that pitch count down.
8. Randy Johnson's Slider. Just ask John Kruk how good this slider is. Of course, with a mid 90's fsatball to boot, his slider is all the more devestating. He has one of the most unique are angles and frame (6'10") to create this unhittable pitch.
7. Trevor Hoffman's Change-Up. Even this late into his career, he has managed to be effective. Early in career he still had his mid 90's fastball to off-seat the already devastating pitch. Now, even as age has claimed to velo, he still gets hitters out with this pitch.
6. Barry Zito's Curveball. This pitch is difficult to his because of just how unique it is. Almost no one else in the league throws such a slow and looping (in a good way) breaking ball. When it is on, hitters can't seem to square it up.
5. Dan Haren's Splitter. Nothing is worse than trying to hit a good sinkerballer who also happens to have the best splitter in the game. One pitch goes down and in, the other down and way, both look the same....Nasty.
4. Cliff Lee's Spike Curve. I know I know...I said it was a knuckle curve, either way, its next to unhittable. Seriously, just ask the Yankiees.
3. Justin Verlander's Fastball. True, Zamaya may be able to throw a little harder. But Velander can also hit triple digits...in the first inning AND the 9th. Almost no one can still do that.
2. AJ Burnette's Curve. The only reason AJ ever gets hit is that he is a little erradic with his control. From his low three quarters arm slot, this pitch is almost inperceptible when he's throwing right.

1. Mariano Rivera's Cutter. He is the ONLY pitcher is baseball who throws ONE PITCH. and only one pitch...and dominates. In fact, I believe he's the only pitcher who even tries to do such a thing. He doesn't even really know how he throws it...the only thing that matters....NO ONE HITS IT.


So there's my list....Now let's hear your ideas. This should generate some discussion.

Until Next time!!

Catcher Signals and Stealing Signs

This may or may not come as a shock to most of you, but sign stealing is alive and well in professional, collegiate, and high school baseball. Case and point; every catcher in the big leagues gives multiple signs to the pitcher when telling them what pitch to throw. Especially when there is a runner on second base, it is very easy to see what fingers the catcher is putting down and therefore, even easier to tell the hitter what is coming. But even when there is no one on, you may see the catcher give multiple signs to prevent peering eyes from the other dugout picking up what pitch is coming. So, what are the methods that catcher's use to confuse would-be sign stealers? Here are just a few of the possibilities. Side note..."wiggle" is the universal sign for change-up which involves all four fingers down being wiggled.

1) Negatives - Essentially the catcher will put down multiple signs, none of which will be the pitch he actually wants the pitcher to throw. (e.g. the catcher puts down 2, 3, wiggle, 3 wiggle, 2). You'll notice that the preceding sequence never includes "1" or fastball. That is precisely the pitch the catcher wants. It requires concentration on the pitcher's part, but is generally good at getting the idea across.

2) Plus one Minus one - This technique involves either the innings or number of outs in a game. Essentially, the catcher will throw down any number of signs, with only the last or first sign being the important one. The catch is, if there are no outs, then the actual desired pitch is minus one from the sign given. If there are 1 out, it IS the sign given. And if there are two outs, it is plus one from the sign give. For example, if there is no one out and the catcher gives, 1, wiggle, 2, 2, wiggle, then, assuming the pitcher only has 3 pitches, the desired pitch would be 2 (breaking ball). As you can see, the last sign was a wiggle (or the 3rd pitch the pitcher has). Since there was no one out, you subtract one to get to the desired 2. Another example with innings would be for example, in the 7th inning, the catcher gives , 2, 3, 1, 1, 2, 1 this would mean he wants the pitcher to throw a breaking ball (2). This is because it is the last set of 3 innings which is a "plus one" situation. You take the last sign (1) and add one two it...giving you the desired 2.

3) Follow the 2 - This example is far less complicated but ultimately, just as effectively. Essentially, the catcher will give a sequence and whatever pitch follows the first 2 given is the desired pitch. So for example, if the catcher gives 1, wiggle, 1, 2, 2, wiggle this would mean the catcher wants a breaking ball. As you can see, this is because the first 2 was followed by another 2.

4) Touches- Our last example for today will be one that involves no signs at all. Instead the catcher will use places on his body for the pitch he wants. All the catcher will have to specify is what sign counts (first, second, third or so on) and what means what. So for example, top of the head will be fastball, mask will be curve, and chest will be breaking ball. If the catcher specifies that the second touch is the one that matters, then all he will have to do is touch in the appropriate order to get the desired pitch. For example, if he touches chest, head, mask, head...then this means the catcher wants a fastball.

Of course, there are many other scenarios that some catchers utilize, but these are just a few examples. If you need more, I will happily share more. There is also much more to stopping the running game, but that too will be covered in other posts.

Please post any questions or comments.

Until next time!!

Big Leaguer Breakdown: Roy Oswalt

Yet another Sunday has come and gone...and Christmas is drawing near...what another great day for another Big Leaguer Breakdown. This week's subject will be Roy Oswalt for two main reasons. One, I found an outstanding slow motion video like last week's Verlander clip. And two, I think he it the best example of using your hips to draw velocity out of a smaller than average body type. Now, as the story goes with Oswalt, early in his career he had loss some of his mid-90s velocity due to some nerve impingement in his shoulder. As luck would have it however, he was working on his car one morning and was making some 'adjustments' to his car battery and was inadvertently electrocuted. Some how, through this freak accident, the impingement was alleviated and he almost immediately regained his 95mph fastball. Now, let me say, I do not condone purposefully electrocuting oneself to throw the baseball harder...I do, however, condone studying videos of Oswalt to see how he does it now.

Check out the video I am talking about of Roy Oswalt rocking and firing.

Oswalt, as I said, does not have the body type of your "prototypical" pitcher. Generally, pitchers are tall, long and lean with large powerful legs and broad backs. Oswalt on the other hand, although lean, is short and looks more like a nascar driver than a pitcher. However, lets look at the video to see how he throws his fastball in the mid-90's.

Notice immediately at the 18 second mark, that Oswalt has already begun to lock his hips and front shoulder on target. By doing so early, he has set his body in the correct position to control his hip turn until the exact right moment. Notice how both his hips and shoulder seem to lock onto target at about the same time.

One warning though, you can see as he gets his front leg to its highest point, he has already begun to leak his body weight forward. As general rule, I am not a big fan of doing so, because it generally leads to rushing by the pitcher and it usually prevents getting the elbows up on time.

If we stop the video at the 30 second mark, we see two mechanical trademarks of Roy. First off, his stride is well above average for a pitcher his size. Generally, you want your stride to be timed off your elbows getting to shoulder heights. Pushing off and trying to "jump" to the plate as Oswalt does here generally prevents good timing from the elbows. Secondly, you can see how his elbows have elevated to the power position in perfect time. His front foot hasn't quite gotten to "foot strike" but his elbows are already up and ready to begin rotating to the plate.

The next section of the video here is the most important. Rewatch the video from 30 seconds to 32 seconds and study the split second timing between his hips and his elbows. Understand that at full speed, this hip turn happens in a blink of the eye. It is almost violent to watch Roy fire his hips and bring the hand through to release point. However, it is this athleticsm that allows Roy to truly utlize every inch of power from his smaller stature. Of course, it doesn't hurt that at the 32 second mark, his chin is perfectly on target with his chest over top of his front leg with a slight bend at the knee. As we know by now, if you've read any of my other BLB's, this is essential to a pitcher being able to repeat his delivery.

So keep studying those mechanics and keep a close eye on the timing we are looking for. Oswalt is a model of that timing, even if he tends to jump a bit to his landing...this may be necessary for those vertically challenged pitchers out there.

Until next time...!!

Throwing the Inside Change-Up

Today's topic maybe a bit on the advanced side, although the concept is quite simple. One of the most effective pitches in the game is a quality change-up. Almost every professional hitter I've discussed this with have agreed that a pitcher with a good change-up is the most frustrating. None of that should very surprising to you. But most pitchers are content with throwing their change-ups on the outer half of the plate (left handed pitchers throwing them away from righties and right handers away from lefty hitters). Problem with this is if the hitter is aware of these tendencies he can get expect and adjust to such habits.

One of the best ways to combat this dilemma is to throw change-ups on the inner half of the plate. Now understand, it takes large ........ cajones to throw this pitch. The reason is that the hitter will come out of his shoes swinging at this pitch. It will big and fat and if you miss in the middle of the plate and up, he may just hit it out of the yard. However, if it is down and in, he will either swing right through it or, more favorably hit the ball 1000 feet foul. This is because the pitch will look like a middle in fastball out of the pitcher's hand. Of course, all hitters are like sheep when they see pitches that look like fastballs in....meaning they are easily slaughtered when the pitch ISN'T a fastball.

Easily sheered sheep aside, if a pitcher can successfully execute the inner half change-up he will have added a completely new pitch and weapon to his repetoire. The hitter will have left himself completely vunerable to any number of pitches that could possibly follow the change-up. Of course, the inside change can be thrown in any count. However, I like to use it in those middle counts (1-1, 2-1, 1-0) where the hitter is looking for the fastball. He will be even more eager to swing at what looks like a fastball. What's even better, if he is thinking even more (which is always bad for a hitter...thinking mean) he may even fall victim to both the inside fastball and the inside change up following the properly executed first change.

So there you have it... the devasting effects of an inside change. Just remember, you must execute the location correctly, because, as said before, if you miss up and middle...those silly sheep will hit the ball a country mile.

Until next time

First Big Trade of the Off-Season

I figured today would be a good day to switch up the routine and talk about a little current events going on in the Major League off-season. In case you haven't heard, a huge trade has been announced between the Arizona Diamondbacks, New York Yankees, and Detroit Tigers has just been finalized. The moves are as follows:

Tigers get Daniel Schlereth (LHP Dbacks) and Max Scherzer (RHP Dbacks) and Austin Jackson (CF prospect from Yankees) and Phil Coke (RHP Yankees)
Yankees get Curtis Granderson (CF Tigers)
Dbacks get Ian Kennedy (RHP Yankees) and Edwin Jackson (RHP Tigers)


So, this begs the question...who got the better end of this deal?

In terms of quality pitchers, I feel the Edwin Jackson and Max Scherzer are very comparable...Jackson did have a better year this year than Max, but both have tall upsides, although I'd argue Scherzer's upside is higher.

Both Phil Coke and Ian Kennedy had high upsides at one point in their career but seemed to have plataued a bit at the Major League level.

Speaking of plateaus, Curtis Granderson definitely peaked in 2007 where he had almost a 1000 slugging percentage. His numbers have gone down since '07 but still had quite a good season this year hitting 30 HRs, stole 20 bases, and had 71 RBI's. He will def. help fill a CF void that has been empty since Bernie Williams retired.

Schlereth may well be the wild card here. He did make his Major League debut this past year with the Dbacks and showed flashes of brilliance, but also was a bit erratic at times.

All things considered, I have to give the award for "best in the trade" to the Tigers. They essentially acquired four players who could all potentially make their opening day roster. They improved didn't lose much at the starting pitching position, but got better in the bullpen with both Coke and potentially Schlereth.

Of course, the Yankees make themselves better at a crucial position without giving up a ton....they always seem to do that - however, the Tigers do seem to have come out much better as a team, whereas the Yankees supserstar pedigree makes still trade pale a bit as compared to the moves they made last year.

Finally, the Dbacks don't get a ton better or worse with the trade. I do think Jackson will fit better in Arizona and Kennedy may do better out of the Big Apple, so there is def. potential there for both guys.

Bottom line, kudos to all three teams for making moves early in the off-season. We'll see how it all plays out this coming season.


Stay tuned for more pitchign tips soon!!!

Big Leaguer Breakdown: Justin Verlander

In my college playing career, I had the pleasure of pitching against Justin Verlander when he pitched for Old Dominion University and I was at the College of Williams & Mary. (Who, by the way, just won their second playoff football game and beat VCU in basketball....Go Tribe!) In our two starts against each other, I recorded a win, as did Verlander. Of course, he has gone on to become on of the best "hard throwing" starters in the Majors. I say "hard throwing" because it is very rare to find a pitcher such as Justin who can consistently pitch in the mid 90's and touch triple digits for a long period of time. (He has thrown that hard since college and just completed his5th big league season) Pitching for Detroit this season, Verlander went 19-9 with a 3.92 ERA. Even more impressively, he struck out 269 batters in 240 innings, both among the best in the American League. Most hard throwers "burn out" early in the season and eventually in their careers. I suppose it is still possible that Verlander will burn out, but for now he has shown an ability to maintain quality mechanics that keep his pitches sharp and velocity up. It is for these reasons, along with the personal connection that I've decided to look at Justin Verlander's mechanics in this week's Big Leaguer Breakdown.

Here's this week's video of Verlander pitching in extreme slo-mo to be looked at.

In the slo-mo video, it takes Verlander 24 seconds to get to the height of his leg lift. What you should notice is that his body weight does not shift very much from drop step, to piviot, to leg lift. The weight of his body is firmly planed on his right leg and you see very little body movement as his leg lifts to well above parallel. It requires a high amount of core strength as well as posture to maintain that body control without leaking forward.

His next movements are extremely important to notice. His leg drives straight down and Verlander almost immediately gets to his athletic position. In other words, the leg travels down before going forward with only a slight bend on the back leg. By not collapsing on the back leg, he is able to keep most of his body weight, and therefore, power in his hips and always stay taller throughout the delivery.

Verlander does tend to jump a bit to his landing. Watch the video from 27 seconds to 29 and you'll see what I mean. His foot looks as if it is about to plant and then he gains another few feet before planting. For many of my clients, this prevents them from getting on top of the ball and throw downhill. However, in this video, Verlander keeps his elbows "firing" upwards even during his 'jump.' You can tell he is getting over his front side by how bent his front knee is when it hits the ground. Although that knee does lock out on release, he is loose and flexible enough at the waist to still get over top and extend at release. Stop the video at th e31 second mark to see an absolutely perfect example of finishing over your front side with chest and chin to the target with an excellent glove turn down.

Rewatch the video from the 24 second to 31 mark and just watch his lover half. His timing is perfect with his hips leading the upperhalf to release. It is the speed of his elbows combined with the timing of his hips and height of his body at release that he is able to repeat his delivery and put serious velocity on the ball.

As always, rewatch this video and the second slo-mo video of him out of the stretch to really study his timing.

Please leave comments and/or questions......Until Next time!!

Why Do Pichter's Have to Run?

One of the biggest mistakes I see some of my young pitcher's make is skipping their post game or next day runs. Too many times I've heard the excuses..."But you don't really run in baseball." or "I don't run the ball to the plate, why should I work on running." Or my personal favorite, "My coach doesn't make us run, so I don't."

So here's the deal....Running is essential to becoming a better pitcher and here are three reasons why.

Firstly, legs are the foundation of a good pitching delivery. Weak legs cannot possibly repeat a pitching delivery with any kind of consistency. Therefore, running, especially sprints are essential to building explosive leg strength. Your feet, and therefore, your legs are the only part of the body that actually touch the ground. It is essential that they are as strong as possible

Secondly, running increases the overall endurance of a pitcher. This comes from quality, consistent long distance running. Think of it in terms of innings pitched. The first 10 minutes are like the first 3 innings, the next 10 minutes would be the 4th through the 6th, and the final 10 minutes represent the most important and most difficult innings in which to be sharp and effective on the mound. You that as motivation to be the pitcher who always finishes what he starts. Poor cardiovascular health will contribute to a pitcher breaking down earlier than his arm would otherwise last.

And finally and most importantly, running is essential to preventing arm injury and recovering from outings quickly and more efficiently. So here's the science behind it all. When you throw, you project your arm, shoulder, and elbow away from your body and thousands of tiny muscle fibers grip those body parts and immediately slow your arm down right after the baseball is released. When this happens repeatedly, as with pitching a game, tiny muscle fiber tears build up in the arm. To combat this, the body produces what is called "lactic acid." Recent research actually indicates that lactic acid is used by the body and burned as energy. Regardless, over time the muscles become sore. This soreness carries over and is generally worse over the following 1 to 3 days. To combat this soreness, it is essential for a pitcher to "flush" his system by getting the heart rate elevated from atleast 15 to 20 minutes. The elevated heart rate from running distance is perfect for getting more oxygen rich blood through the entire body. (In this case, any kind of cardio would suffice...swimming, biking, elliptical machine, row machine).

So, to get the best of all three running benefits, the "Intelligent Pitcher" must utilize both sprints, interval running, and distance work. I will be putting out an E-Book in the next few months to describe the perfect workout routine.

Stay tuned for more info on everything pitching...