Hey, Im a 15 year old LHP, and i'm interested in getting a good training program to do during the offseason. During the fall I worked out everyday, whether it was plyometrics/lifting/throwing, I was always busy. Now it's basketball season, but I'd still like to get some offseason work done to get ready for spring. Any ideas? What do players normally do?

As I said, I'm on our varsity basketball team, but I'd still like to do some good workouts. I have a mound and net set-up in my basement in which i can throw. I do some little drills down there, and just do some throwing when I can. I'd like to get into a routine of throwing on schedule and maybe some better drills to do. If anyone has anything that might be helpful I'd appreciate it.

Pm or post on this thread.
Thanks.

Still need ideas

I would do a ton of core work. Do you have a med ball? If not get one. Also at WalMart (many other stores have them as well) you can get these med balls that are the size of grapefruits. They are soft and weigh around 3 lbs each. They are great for doing T's and Y's and all types of shoulder exercises. Clock drills are great - put your back to a wall a your head is 12 between your legs is 6 now you can work movements like 12-6 6-12 5-11 7-1 3-9 9-3. We do sequences like 5-11 7-1 6-12 3-9 and so on. You can get a great core work out in no time.

If your lifting already make sure you are doing alot of lower body strength work. Before you go to bed at night take the little med balls and do about 15-20 minutes of T's and Y's and some rotator's and arm circles are awesome as well. If you can not find the little med balls use 2 1/2 lb plates. Good luck

Ok Coach May, i've been getting in good core workouts from basketball, but ill do more at home too. Any other ideas?

I struggled whether I should put this post in strength and conditioning or in this thread. But here goes.... This is a HS program in Alabama that has a truely unusual pitching training regiment and I wanted to get some comments from some seasoned veterens out there as far as opinions (or just opinions from the masses--both would be good). I'm sure someone has probably touched on this program before but I didn't see anything at a cursory glance.

Please read the entire article. WOW, is all I can say. Comments Please!

http://www.baseballnews.com/features/russell_co_hs.htm

Yes, that is Colby Rasmus' dad. Colby is listed as the top prospect in the Cards organization and most likely see MLB very soon at 20,21 years of age.

Year round throwing is quite different than year round pitching.

Good example of where you can get to with good training program.

quote:

Originally posted by TPM:
Yes, that is Colby Rasmus' dad. Colby is listed as the top prospect in the Cards organization and most likely see MLB very soon at 20,21 years of age.

Year round throwing is quite different than year round pitching.

Good example of where you can get to with good training program.

TPM (and others):
What do you think of the long toss program? It looks like it would be awfully hard on the shoulder/arm?

My son used to toss very far, very often, he doesn't toss as far as he used to, that's his preference now. Everyone is different on distance. He has only been shutdown once, throws hard so I imagine that tossing year round (not pitching)over the years aided in that process. College and pro ballplayers get some down time, but they play more often.
I don't think that tossing alone increases velocity. It has to be part of a complete program. I liked the idea of a year round program in hS.
I can't see how it could hurt and teh better shape you are in the longer you toss, the stronger your arm and the faster your velo.

You can't ask for a much better setup in your basement as you have now.

Throwing into a net on a regular basis, and the key here is REGULAR, is what you want to be doing to get ready for the upcoming season.

The only thing you may want to add is a radar gun so that you can gage your throwing intensity.

Once you can get outside you can continue with a long toss regiment to continue building arm strength/speed.