Pitching in 2010

With 2010 less than a day old, I figured it was high time to look forward to getting ready for the new baseball season ahead. Pitcher's report to big league camp in mid-February and high school tryouts are just a short week or two behind. So what does this mean for all of you in Less Is More Pitching land? Its time to start preparing for the up coming season to allow yourself the best chance to be the best pitcher you can be.

We know the off-season is for getting stronger and hopefully gaining some muscle and core strength. If you've spent the off-season dedicated to a weight program to achieve this goal, then it is time to switch that program to a lower weight/higher rep explosive lifting program. You no longer need to be gaining muscle mass, but instead, training those muscles to be as explosive as possible with some Olympic style lifting mixed with stability exercises and agilities. It is also time to ramp up your cardio program. Running more frequently and staggering how you run is important. For example, interval training, sprints, and long distance should all be utilized to create the proper mix of cardio work.

As for throwing, now is a good time to begin your long toss program if you haven't already. Start slow and shorter, gradually increasing the distance you throw and how often you throw. Maybe three times a week the first week and then add to that in the following weeks. You want to be up to a good arm strength by the beginning of February, because it is at that time, that you would want to begin throwing you bullpens in preparation for tryouts and the season ahead. I hope you don't need convincing to begin your long toss program...but in case you do...here's a quote from Greg Maddux in a 1999 issue of Collegiate Baseball Magazine.

"I'll start playing long toss in January. If I can throw it 200 feet, I try to throw it 300 feet. I don't stop at 120 feet, I throw it as far as I can."

...he continues by saying...

"I think long toss is a great way to build your arm up, to get in shape to throw off the mound."


Also, if you haven't already begun doing jobe exercises or band work before and/or after you throw, this is the time begin doing that as well. There are plenty of indoor facilities in most areas, like the WISC in Williamsburg, VA where I train (shameless plug) to allow you begin your season preparations regardless of what the temperature is out side.

If you have any specific questions or comments about how to get ready for the season, please post them here and I'll respond in as much detail as you can handle...I tend to over do it with these types of things because the most important thing you can control right now is how hard you work...and there better not be anyone who works harder than you do...right now!!

Until Next Time!!