We are done with summer ball now and have started our off season weight lifting program now. We lift on Monday,Wednesday, and Friday. Should we already start long toss on Tuesday, Thurdays, and Saturday. Normally on Tuesday, Thursday, and Saturday we run 1 mile around 5 minutes 30 seconds and some 60 yard sprint work. We did not start long toss in the past till late September.



Bum by the way we ended up as a freshman throwing 81-82 in warm weather and did not have any arm issues all years.

We're in the same boat. Summer ball is over and my son is going to start his off season work outs in about a week. He's going into his freshman year and is now 6"2" 150lbs. Fastball topped out at 78mph which is a 7 seven mph gain from Feb. I think we will use a lot of body weight exercises push ups, pull ups, squats, burpees etc M-W-F and long toss and sprinting Tues-Thurs. Saturday will be swim or run with dad for distance. His high school had a summer camp and it is like a switch went off after he attended, he's really focused on working hard.

Plan your off season based on what you will do in the fall/winter. Pitchers in particular should have a 12 week no throwing period. It can start now or later, depending on your fall plans, last year my son (between Fr/Soph) shut down in August – October, did not play fall ball but did get some winter ball in. It gets particularly difficult once you get to the Jr/Sr level since there are fall combines, and scout ball or other “visibility” activities. The Arizona Fall Classic in October really complicates things also so he may end up having a slightly shorter shut down this year starting later in Oct and shifting into January – with a slower ramp up for the HS season in Feb.

Legs, legs, legs and core, core, core on the workouts. Sprinting should be done as apposed to running. The sprinting coach my son has worked with has him doing 10ea 100’s 2 times per week. Walk and recover between 100’s. I would find a track coach to work on technique and a work out schedule for him and then go do it on your own. (Particularly good if he is also a position player and will run 60’s at combines next year)

My son (rising Jr) is doing 2x’s per week running 100’s as mention. Weight training 5-6 days per week, with focus on legs and core. 3 x’s per week on legs, one being more heavy with squats, etc and 2 x’s per week with Olympic compound explosive lifts, with boxes, etc. Every day in the weight room has some core. Two days per week in a yoga class. (don’t forget to stretch a lot while lifting also think “velocity” on your lifts, usually 8-10 reps) He is long tossing every other day and one bullpen per week to get ready for an August combine. He is hitting every day and working with a hitting instructor once a week….. Wew…so much for “off season”

This is a really intense schedule, which will slow down in the fall when school begins. For your son I would consider shutting down the throwing now, and working up a similar program, again this depends on his fall plans. Go to the strength and conditioning section and do a search as there are all kinds of programs there that you can adapt for your boy(s).

BTW velocity for both seem right on track.
Good Luck!

Love summer time,

First of all, good to hear your son's velocity is exactly where it should be. Don't be concerned if you hear of some stud throwing 85-86 at the same age. There were a lot of such kids when Bum, Jr. was that age, and he's passed most of them. He's 90-91 now, cruising 89 or so. Not bad for a little guy.

I agree with most of what BOF says, especially about leg and core work. I believe Fall is the ideal time to back off a little, and focus on the mechanical issues, pitch development, etc. Of paramount importance is getting a qualified pitching instructor and working on delivery (not bullpens). (And no, not the Summer coach or a guy who just started up a new sports academy.. Ideally I mean a college pitching coach.)

The cardio and weight lifting should be maintenance-only.. start the more serious stuff in the Winter.

In the fall, your son's energy level after a full season is undoubtedly quite low. Back off, feed him well, and let him be a kid for awhile!

My only disagreement with BOF is the shutdown aspect. Bum, Jr. NEVER shut down from long-toss, throwing year-round, and he had great success in that approach. This past year he had to shut down twice, for the first time in about eight years.. once on his coaches advise and once when he hurt his ankle in college ball.. I know he didn't like not throwing!

Good luck.

Welcome back BUM been awhile. Sounds like Rusty is doing really well, congrats.

From the ASMI website below. There is some statistical mumbo jumbo here - but this is what they recommend. Personally I think the younger the player the more importance rest has. Of course nothing is 100% in this area.

My son will get less rest the next year due to fall scout and showcase activities, it will not be a real heavy load, but he will be throwing when he noramally was not.

I agree 100% on finding a GOOD pitching coach, there are lots around, but very few are really good.


From ASMI:
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Although nothing is proven in this area with 100% certainty, there are several studies that imply a significant break in pitching is beneficial.

The concept of periodization is well-accepted in sports in general; there are numerous articles in journals like Medicine & Science in Soprt & Exercise, as well as literature from the National Strength & Conditioning Association.

A number of epidemiologic and clinical studies on baseball players have shown that periodization affects risk of injury. For example, a good one to look at is Risk Factors for Shoulder and Elbow Injuries in Adolescent Baseball Players. SJ Olsen et al. Am J Sports Med, 2006. In this study, healthy adolescent pitchers were compared to adolescent pitchers requiring surgery. The study found that players who pitched in competition more than eight months per year were 500% more likely to be in the surgery group than the healthy group.

Thanks, BOF. He had a, shall-I-say, "don't-want-to repeat-it-again freshman year," with only spot innings in cold weather early in the season, then rolling his ankle, but he is back in great shape this Summer.. pitching for the East team in the Prospect League All-Star game today in Springfield, Illinois. Going into the game he's got 25 consecutive shutout innings in league play, and he's second in strikeouts with 49.

Well I think I'm for the rest idea. A kid my son has played with in the past is going to have TJ at 15 y/o. It's really tough down here in Florida with baseball year round to say to my son who loves to be on the mound; "sorry pal but you have to take some time off." I'm going to try to keep it entertaining by doing things we miss during baseball like fishing. I gotta confess, I miss it already!