Off-Season Training & Strength Conditioning

Strength, Conditioning and Drills

Work Ethic

A message to the boys: Success at anything in life requires hard work, dedication and a desire to be the best. Competition is everywhere in life, from school, to work and obviously in sports. To be successful, you need to have goals, and then the desire to achieve those goals.

Remember, when you're not working to improve your competition is.
Dedicate yourself to a mighty purpose.
Work on your weaknesses until they become your strengths.
Personal accountability is the best kind of ability to have.

Body Work Drills

A huge component of our success this season will be a dedication to conditioning our bodies to succeed in not only pitching but hitting as well. Both activities rely on the same muscle groups for power: our legs and our core.

The documents linked on the right contains a description of each exercise we will be doing at both practice and also as a part of our homework conditioning program. The exercises described utilize the body weight of the player to build strength and condition their bodies for success on the mound, the field, and behind the plate.

Core Stablization Exercises

Core strength and stability is the foundation to functional strength, late rotation and maximized performance on the pitcher's mound and at the plate. As a pitcher, in order to be a consistent performer and a pitcher with stamina, you'll have to dedicate yourself to a core stabilization program.

Our core is made up of our abdominals, lower back, obliques and gluteus (butt). The purpose of developing core strength and stability is to create balance and exlosion in our torso and emphasize flexion, extension and rotation throughout our delivery.

In other words, your core is a major key to overall success as an athelete, for any sport.

Strenth and Conditioning for Pitchers

Core Stabilization Exercises

Conditioning and Strength Training

Pitching Body Work Exercises

Pitching Drills

The drills attached to this article provide a base reference to begin a personal training regimen for developing Fastpitch technique. The alternative to exploring your own training are professional lessons which can be quite an investment monetarily, but for a small investment of your own time you can achieve amazing results that will pay huge dividends and maximize professional lessons while helping their Hurricane team be a success!

Drill work has a number of advantages:

Helps you develop rock-solid mechanics
Reduces your risk to injuries
Develops functional strength and muscle memory
Increases your pitch velocity and movement
Improves your control

Experts say it takes 2,000 repetitions to undo a habit. To undo all of your old pitching habits, you will need to train intensely for 1 month, completing 500 drill work repetitions weekly. You can accomplish this in four 30 minute sessions.