Strength and Conditioning Program:

All players should be involved in a strength and conditioning routine at least 5 days per week.  A good program should consist of the following:

1) Full body workout (target all major muscle groups) that starts with a warm up.  Stretching should be done before AND after your workout.

2) Cardiovascular training 3 days per week.  Running 3-5 miles per workout is best (pitchers).  Sprint work should be incorporated 2 days per week.

3) Heavy weights at low repetitions should be used 3 days per week.  Light weights at high repetitions should be used 2 days per week to build muscle endurance. As we get closer to the beginning of the season, please cut down on resistance and shift your workout to light weights at higher repetitions 3-4 per week to maintain strength during the season.

Recommendation: Workouts should be done with professional supervision (or at least with a partner) in order to prevent injury and make sure you are using proper form and technique.

Throwing Program:

Always warm up and stretch before throwing in order to prevent injury.  Be aware of normal soreness and make sure you are icing after throwing if you experience soreness.  If you experience pain, stop and tell an adult.

During the month of January, all players should try to long toss every other day if possible, increasing distance each session to a maximum of 250 feet.  Focus on keeping the ball on a line and getting extension at and through the release of the ball.

Pitchers should mix in at least one day of form throwing drills with a focus on mechanics done from a flat ground at 45 feet. The second phase of throwing in the off-season should consist of:

1) 2 days of long toss (increasing distance as strength increases)

2) 2 days of flat ground work that builds back to 60 feet and increasing velocity to 85-90% max.  The focus should be on mechanics.

3) During flat ground work (if you have a catcher), work on pitching to both sides of the plate.  Never just throw a fastball, but rather practice throwing the fastball inside, away and an O-2 elevated fastball within the strike zone. Work on the low and outside strike zone as well.  In flat ground work, you should be working from the full windup and stretch.

4) Train your body to move the ball around the strike zone at your command.  If you feel the need to throw from a mound before tryouts, it is suggested that you limit your mound throwing to 2 weeks prior to tryouts and limiting these sessions to no more than 30 pitches. Flat ground work should be more than enough, but it is understandable if you feel the need to re-acclimate to the mound.  This is fine, but be smart about your training.  DO NOT THROW OUT YOUR ARMS TRYING TO REACH A CERTAIN NUMBER ON A RADAR GUN.  Proper mechanics and throwing strikes should be the priority.

5) An elastic cord or light dumbbell rotator cuff program should be followed year-round.  If you re not currently doing this, please start as soon as possible and continue throughout the season.

Position players should continue long tossing up to tryouts.  Increase your distance as your arm gets/feels stronger.  A slightly higher trajectory on your throw is okay, but try to keep the ball on as straight a line as possible.

All players should mix in any yoga, Pilates, flexibility, balance and agility training if they feel up to it.  Taking proper care of arms and other muscles after high-intensity training is essential.  Take this time to find out how your body responds to and recovers from the rigors of competition and know what combinations of ice, massage and physical therapy work for you. 


All Team Off-Season Conditioning is optional but it would be great for everyone to train together in some way. If you have any questions, please contact the coaching staff.