Hello everyone, I am 13 years old. I just got Dick Mills Pitching Mastery video series and conditioning manual about 3 months ago. I’ve decided that I’m going to do the exact 12 week sample condition calender listed in the back of the book. I’m new to most of it so I think it would be best to start out with that and then change it some for my specific needs. I’m planning on starting this at the beginning of the year. My question is, does anyone have any advice on what I should do between now and then. Right now I am just working to get into good overall shape, but using the excercises in Dicks manual and i’m working on mechanics. I’d greatly appreciate any advice from everyone. Sincerely, Nick
I would try and recognize all the imbalances that you have in your body now and work them out. Also I would work on your core strength and build a strength base now before you start the Plyos. If you do all this you will be set and ready to go when you start your conditioning program.
We start our high school players the first of the year & I’d just echo the thoughts of the previous post. By the way, we incorporated Dick’s conditioning program into ours last year & got significant boosts & we had already been doing plyos, sprints, & some core exercises before last year. Karlos
Ginny/Dick My son will be 18 in December, stands about 6’2″, and weighs 170-180 pounds. He is not of a bulky build, but is somewhat “ripped”. My questions are what color exertubing (spri)should he be using (maybe a couple different colors,i.e. strenghts)? Ditto on xering, and medicine ball weights (seems like two of the following three sizes would be good 6-8-10?). Thanks!
Dear Johnny Pops: Your son should be using a red exertube, a red ultra toner and a blue xering. He should be using an 8lb. med. ball for explosive work (i.e. chest pass)and maybe a 10lb. for exercises such as onelegged med ball touch downs. The reason you don’t want to go too heavy on upper body med ball plyometrics is that you want to work the fast twitch fibers that produce power and speed. If the weight is too heavy it ends up assimilating a lift performed ballistically which can be injurious to soft tissue and the joints. The plyometric throws should be tossed with as much speed as possible, that’s why it’s referred to as a “hot potato”. If the throws are too slow then it may not be constituting a plyometric. Sincerely, Ginny
Ginny, Thanks for your reply; the training stuff is ordered, but I forget to ask you “is there some place we can order the platforms/benches the two young fellows in your conditioning video jump onto, off of, and over”????? Thanks!
Dear JohnnyPops: Go to http://www.performbetter.com web site and you will see they sell this bench. They are very sturdy as my 240lb. minor leaguers crashed down on them and they are still like new-maybe a little gym dust but that’s all. Have fun. Ginny
I’m a 6’5″ lefty senior in high school, and I was wondering since I’m so tall should I concentrate even more on core strength and stabilization? In terms of maybe more sets or more reps? I’ve noticed that its hard for me to achieve good balance from the time I let my leg down to the time I plant my foot. I’ve worked a lot on balance drills, the 2×4, etc. They’ve helped considerably, but I still don’t have perfect balance which I know is hurting my overall delivery. I really don’t want to be wasting the offseason doing the wrong stuff. I’ve committed myself completely to my offseason training program, and am going to take it as serious as if I were going to pitch in lets say the state championship game. I’m already to step it up, and take it to the next level.
Your size won’t make much of a difference in how you work specifically. The reality is most high school pitchers have similar physical problems which hinder their mechanics and their ability to maximize their overall performance. They lack core strength and flexibility. See my post on the College Lefty. I assume you have our two videos on functional training as well as the one on flexibility and core strength. Those along with our med-ball and plyometrics routine in either the conditioning manual or the med-ball/plyometrics video make up our complete conditioning program. This week The Schedule of how to put all of our conditioning together will be ready along with a 55 minute audio-cassette which explains why functional/core training is a must for pitchers. The schedule takes you by the hand and tells you what to do “each day” in a 4 day a week/12 week off-season routine for high school and college pitchers – 3 days a week for 9-13 year olds. Your emphasis must be on core strength first before you work arms or legs or chest. You must also focus on flexibility. Your balance is directly related to your functional strength and your ability to stabilize your trunk so that all of your forces are moving forward instead of off at an angle.
Dick or Ginny, I’m a senior in high school and baseball practice starts March 1st, and I will finish up the 12th week of my conditioning directly at the end of February. So my question is, should I continue my off-season conditioning through practice?(my firt start will be April 1st)
No move to your inseason routine which is shown at the very back of the schedule. With all the throwing etc you will find this routine will keep you in top shape all during the season. Also take a look at the pre-bullpen routine. Remember you also want to include your rotator cuff exercises – light dumbbells and tubing. You can also keep doing bent over-rows inseason along with your rotational pushups to maintain shoulder stability. Keep in mind you will not have to do nearly as much inseason as off-season. It only takes 20 minutes 2-3 times a week. Coupled with sprints three times a week it is all that you need. And make sure that you do your sprints at 100% intensity.
my son’s baseball tryouts also start march 1 when he will be in the 9th week of his workouts….should he finish the 12 weeks or go the the in-season workout after 9 weeks..
I am not a fan of pull ups for pitchers. They are similar to machine exercises that work only in only one plane of motion.
I would much rather see pitchers focus on upper body explosive medicine ball and the various push-ups you see on the DVD’s which help strengthen all parts of the shoulder.
thats what we will do,no more pull ups.
do you think pull ups are good for conditioning? legs are parallel, must jump to reach the bar,pull up and negative down.as many as he can do in one min.
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