Off day Pitching Workouts


#1

I am a high school coach and want to know what you guys do post game pitching days until the next start.
Besides throwing pens, long toss, pickoffs, running, abs…is there anything else I can incorporate for my pitchers? How about specific running or core training…pitching mechanic stuff…mental side?


#2

My routine goes something like this, you can change things based on the days in between starts.

Sunday- 7 innings 100 pitches

Monday- 30 minute run, total body lift, light throwing based on comfort

Tuesday- 10-20 minute run with some sprint jogs based on preference, ie run 10 poles then 10 60 yard dashes, throw medium distance up to long toss

Wednesday- Second lift, if needed, with lighter weight depending on when the pitchers is scheduled to go again, good long toss and or a bullpen session, make sure to lift after all throwing

Thursday- Sprints, 10-15 60 yard dashes any distance keep short less than 15 minutes

Friday- Pitch again…

These can be varied as i said based on how many days in between starts. I know for most college pitchers, they will start the same day each week which allows for more long tossing and a longer bullpen session and or one inning in relief after about 3 days of rest. Given that you are a high school coach you may have the kids throwing every five days or so. This is just a rough example of a possible program.