Baseball Strength Training – What are the Top 5 Lower Body Exercise Every Pitcher Should Do

We all know that velocity for any pitcher is acquired with a strong lower body. Strength training for pitchers goes far beyond the old squat, leg press and leg extensions. Today’s pitcher gets stronger by incorporating various movements and making adding movements like single leg strength training. This type of training is not only more applicable for the pitcher but helps increase velocity and decrease injury.  In this post were going to give you the top 5 lower body strength exercises a pitcher can implement right now. Here at All Sports Pro Fitness we like to focus on getting stronger in order to not only raise velocity but prevent injuries.

1. Hex Bar Deadlift – This variation of the conventional Deadlift is crucial for building a strong athlete. Pitchers specifically can benefit from this because the distribution on the hex bar makes it more safe and easier to load heavier. Using the hex bar puts the athlete in a great position to gain strength bilaterally while keeping the back safe.
2. Rear Foot Elevated Split Squats (RFESS) – This exercise takes on a new meaning when talking about strength training for pitchers. We know that the pitcher needs to be able to transfer his power from one hip throughout the body to the front leg. This transfer needs to be worked on by each leg individually. Suspending the back leg is great because it takes the one leg out of the equation. As opposed to a lunge or split squat, were the athlete can accommodate, this movement forces the athlete to drive through the single leg being used. This is also great for balance and many variations can be used in this movement. From posting of the dumbbells, to barbells being used and using tempo to change up and focus on what the athlete needs.
3. Hip Lift Variation – having your posterior chain strong is needed for all baseball players but specifically pitchers. Not only during recruitment of the lower chain to gain power but also in the deceleration of the throw and the weight bearing generally put on the front leg during that movement. Also, the hip lift will strengthen the lower back is important for all athletes. Many variations can be used from eccentric training to loaded barbells.
4. Single Leg Deadlift (SLDL) – The sldl is a great lift for the posterior chain. Working on strengthening the hamstrings while also working on balance is a great bang for your buck. The posterior chain is an essential component for a pitcher’s deceleration post pitch. The balance aspect as you can imagine if important for loading the back hip for the pitcher and then the transfer of energy from the back to the front hip during the throw. This is an essential lift needed to be done by any pitcher. There are many variations to this movement as well.
5. Depth Jumps – Plyometrics or jump training is crucial for power development. With the lack of Olympic lifting for pitchers, this takes the place. The most important aspect of plyometric jumping that will have the best results is depth jumps. Depth jumps requires the athlete to stand on a 6-inch box step down and jump to another box approximately 24 inches high. The reason why depth jumps are the best is because it requires the athlete to land, create force and re apply the force from the ground and land on the box. The time in between the first box and the second box is the determining factor of becoming explosive. this is why this is a great exercise for pitchers. Teaching the body to create and transfer force is just like recruiting your power for any pitch and transferring that power through the ball to the plate.

These 5 strength exercises if implemented will have a profound affect in your velocity, decrease in lower body injuries and an overall improvement in performance.