What are some good exercises and stuff to do for pitchers?

im 8th grade playing for highschool team and dont pitch alot this year but will be a starter next year, and i dont have that much stamina, what will build that up? like i already know about squeezing tennis balls and stuff anything else?

What are some good exercises and stuff to do for pitchers?
try whipping a towel in your pitching motion get it to crack like a rat tail. Throw some long toss and just plain throw.
Reply:i've been looking for a question like this one. i am currently a freshmen in college looking to walk on to a university team as a pitcher. i just haven't had to opportunity to be seen by coaches and such. since not playing ball for a year i have been working hard to perfect my physical form for pitching. here are my workouts that i perform both in the weight room and outside.



Weightroom - 3 to 4 times a week



LEGS LEGS LEGS, legs are so important



-squats, 3 sets 8-10 reps

-calf raises, 3 sets 8-10 reps

-hamstring curl, 3 sets 8-10 reps

-leg press, 3 sets 8-10 reps

-lunges, 3 sets 8-10 reps

-lots of running, this will increase your stamina and able you to throw that extra inning.



hardcore ab workouts are also important, majority power comes also from your core. so do a lot of crunches and crossovers. do leg raises too to work the lower abs. don't forget to do an exercise where you lie on your stomach and lift your chest off the ground to stretch the abs so you don't turn into the hunchback of notre dame.



arms are not very important. do not do really heavy weights with arms, because over time your arms will become tighter and tighter and you want to be very flexible. so also stretch a lot in both the legs and arms. the arm exercises i do are pushups, and very light weight endurance exercises for biceps and triceps. endurance means a lot of reps. also do rotator cuff exercises for your throwing motion. use a 2-3 pound weight and here is a website showing the exercises.



http://familydoctor.org/265.xml



the only heavy weight exercise to do for arms are the forearm exercises such as wrist curls. forearms must be strong to put that extra oomph into the pitch released from the finger tips. don't forget to add in some hip rotational exercises. trust me, power comes from legs and core which are the abs and obliques, not the arms. my pitching instructor played for both the phillies and cubs.





Non-Weightroom



long toss is a must, some say everyday, but i do 3-4 times a week and i have gained a lot of power to my throws by this. when you get the chance, run some more lol. i once heard roger clemens say that him and andy pettite used to do in the neighborhood of 400 crunches a day.



hope this helps, and good luck!