Workouts To Do The Day Before You Pitch

As a pitcher, you know that your performance on the mound is affected not only by your technique and strategy but also by your physical fitness. To help you prepare for your next game, we've put together a list of workouts to do the day before you pitch. These exercises will help you build strength, improve your flexibility, and reduce the risk of injury.

Table of Contents

• How to Prepare for Your Pitch
• Step-by-Step Workouts to Do the Day Before You Pitch
• Tips for a Successful Pitch
• The Solution to Your Pre-Pitch Workout
• FAQs
• Pros and Cons of Pre-Pitch Workouts

How to Prepare for Your Pitch

Before we dive into the workouts, let's talk about how to prepare for your pitch. First and foremost, make sure you're well-rested and hydrated. Get a good night's sleep, drink plenty of water, and avoid alcohol and caffeine. You'll also want to eat a balanced meal that includes protein, carbs, and healthy fats.

Next, warm up your body with some light cardio and stretching. This will help increase blood flow to your muscles and prepare them for the upcoming workout. Finally, make sure you have all the necessary equipment, such as a resistance band and dumbbells, and find a quiet space where you can focus on your exercises.

Step-by-Step Workouts to Do the Day Before You Pitch

1. Resistance Band Shoulder External Rotation

This exercise targets your rotator cuff muscles, which are important for shoulder stability and injury prevention.

1. Attach a resistance band to a stationary object, such as a door handle.
2. Stand with your side to the band and hold the other end with your arm bent at a 90-degree angle.
3. Slowly rotate your arm outward, keeping your elbow close to your side.
4. Return to the starting position and repeat for 10-15 reps on each arm.

2. Dumbbell Shoulder Press

This exercise strengthens your shoulder and upper back muscles, which are important for generating power and accuracy on the mound.

1. Hold a dumbbell in each hand at shoulder level.
2. Press the weights straight up overhead, keeping your core engaged and your elbows close to your body.
3. Lower the weights back down to shoulder level and repeat for 10-15 reps.

3. Lunge with Twist

This exercise targets your legs, core, and oblique muscles, which are important for generating power and balance on the mound.

1. Stand with your feet hip-width apart and hold a medicine ball or weight plate in front of your chest.
2. Step forward with your right leg and lower into a lunge, twisting your torso to the right.
3. Push back up to standing and repeat on the other side, twisting to the left.
4. Repeat for 10-15 reps on each leg.

Tips for a Successful Pitch

In addition to these workouts, there are a few tips to keep in mind for a successful pitch.

• Visualize your pitch before you throw it.
• Focus on your breathing and stay calm under pressure.
• Stay loose and relaxed in your delivery.
• Trust your training and don't overthink your mechanics.

The Solution to Your Pre-Pitch Workout

By incorporating these workouts into your pre-pitch routine, you'll be able to build strength, improve your flexibility, and reduce the risk of injury. Remember to always listen to your body and adjust the workouts as needed. With a little practice and dedication, you'll be able to deliver your best performance on the mound.

FAQs

What should I eat before pitching?

You should eat a balanced meal that includes protein, carbs, and healthy fats. Avoid heavy or greasy foods that can make you feel sluggish or nauseous.

How long should I warm up before pitching?

You should warm up for at least 15-20 minutes before pitching. This should include some light cardio and stretching to increase blood flow to your muscles.

How often should I do these pre-pitch workouts?

You should aim to do these workouts at least once or twice a week, in addition to your regular pitching practice.

Pros and Cons of Pre-Pitch Workouts

Pros:

• Reduced risk of injury
• Improved strength and flexibility
• Increased power and accuracy on the mound

Cons:

• Can be time-consuming
• May require additional equipment or space
• May not be suitable for all athletes

Overall, the benefits of pre-pitch workouts outweigh the potential drawbacks. By taking the time to prepare your body for the physical demands of pitching, you'll be able to perform at your best and reduce the risk of injury. So next time you step onto the mound, remember to incorporate these workouts into your routine and give it your all!