Pitching ConditioningPitching Conditioning 7 Innings of Hell7 Innings of Hell

By Steve JanssenBy Steve Janssen

Testimonials on Testimonials on pitching conditioningpitching conditioning

““Pitchers need to be pushed more, they Pitchers need to be pushed more, they need to work harder and turn up their need to work harder and turn up their intensity – and that there’s nothing intensity – and that there’s nothing wrong with that.” – Nolan Ryanwrong with that.” – Nolan Ryan

““The easiest day in my cycle, is the day I The easiest day in my cycle, is the day I pitch” – Roger Clemenspitch” – Roger Clemens

Why conditioning?Why conditioning?

The number 1 cause of injury is not The number 1 cause of injury is not workload, or pitch count or even poor workload, or pitch count or even poor mechanics. By far and away the number mechanics. By far and away the number one cause of injury is a lack of one cause of injury is a lack of preparation for the demands of the skill. preparation for the demands of the skill. 75% of all current pitchers are grossly 75% of all current pitchers are grossly under prepared for the demands of their under prepared for the demands of their activity.activity.

Why conditioning? #2Why conditioning? #2 Injuries to pitchers from youth ball to the Injuries to pitchers from youth ball to the

Major Leagues are WAY, WAY up. Major Leagues are WAY, WAY up. Growth plate injuries for young pitchers Growth plate injuries for young pitchers 8-13 are at nearly epidemic proportions. 8-13 are at nearly epidemic proportions. On the other end of the spectrum, ESPN On the other end of the spectrum, ESPN reported that one Major League reported that one Major League Organization experienced 62 arm Organization experienced 62 arm surgeries since 2000. I’d say 10 surgeries since 2000. I’d say 10 surgeries in 3 years were too much….but surgeries in 3 years were too much….but 62!62!

Why conditioning? #3Why conditioning? #3 The Gurus will tell you it’s because The Gurus will tell you it’s because

pitchers are throwing too much. pitchers are throwing too much. WRONG!WRONG!

The TRUTH? Kids in different areas of The TRUTH? Kids in different areas of the world such as the pacific Rim and the world such as the pacific Rim and Latin America throw 3 to 4 times the Latin America throw 3 to 4 times the amounts our kids do….and have a amounts our kids do….and have a fraction of the injury.fraction of the injury.

You could say, our kids don’t throw You could say, our kids don’t throw enough!enough!

Main reason why toMain reason why tocondition?condition?

1.1. Improve velocityImprove velocity

2.2. Keep the arm healthyKeep the arm healthy

3.3. Allow each pitcher to choose and keep Allow each pitcher to choose and keep their own style.their own style.

Improve conditioning?Improve conditioning?

Preparing the arm / shoulder / elbow / Preparing the arm / shoulder / elbow / body / ligaments / tendons for the body / ligaments / tendons for the demands and stress to throw the demands and stress to throw the baseball in competition is the key to baseball in competition is the key to avoiding injury.avoiding injury.

What is Pitching?What is Pitching?

““If you break down pitching, it’s really a If you break down pitching, it’s really a series of sprints, you take the ball, throw series of sprints, you take the ball, throw it as hard as you can, then take a break. it as hard as you can, then take a break. Pitching is stop-and-go, not a continuous Pitching is stop-and-go, not a continuous activity. You want to promote that activity. You want to promote that explosiveness, where you can give your explosiveness, where you can give your all in this one sprint, or this one pitch.”all in this one sprint, or this one pitch.”

7 Innings off Hell7 Innings off Hell 90 minutes / 2 to 3 times a week!90 minutes / 2 to 3 times a week!

Each Inning content:Each Inning content:1.1. Plyo Ball Plyo Ball Wall DrillWall Drill2.2. Plyo Ball Plyo Ball Throwing Drill Throwing Drill3.3. Push upsPush ups4.4. AbdominalsAbdominals5.5. Superman’sSuperman’s6.6. SprintsSprints7.7. Rest (3 to 5 minutes)Rest (3 to 5 minutes)

Plyo BallPlyo Ball Wall Drill Wall Drill Med-ball wall series is to act as the warm-up. Med-ball wall series is to act as the warm-up. The medecine balls used for this series vary in The medecine balls used for this series vary in

weight from 1 to 4 kg, based on the ability weight from 1 to 4 kg, based on the ability level of the athlete.level of the athlete.

1.1. Side to SideSide to Side2.2. Wood chopsWood chops3.3. Diagonals (L & R)Diagonals (L & R)4.4. Wood Chops with a twistWood Chops with a twist5.5. …………

Plyo BallPlyo Ball Throwing Drill Throwing Drill1.1. Granny ThrowsGranny Throws2.2. Reverse Granny ThrowsReverse Granny Throws3.3. Squat ThrowsSquat Throws4.4. Reverse Squat ThrowsReverse Squat Throws5.5. Overhead ThrowsOverhead Throws6.6. Full Circle, Overhead ThrowsFull Circle, Overhead Throws7.7. ThorquesThorques8.8. 1 Kn Catapult1 Kn Catapult9.9. Running CatapultRunning Catapult10.10. …………

Push UpsPush Ups

Regulars Regulars

HindoesHindoes

…………....

AbdominalsAbdominals Regular CrunchRegular Crunch Regular Crunch (L & R)Regular Crunch (L & R) Leg DropsLeg Drops Side Leg DropsSide Leg Drops ½ Russian Twist (L & R)½ Russian Twist (L & R) Russian TwistRussian Twist V-Ups (with hands)V-Ups (with hands) V-ups (no hands)V-ups (no hands) V-Ups (L & R)V-Ups (L & R) …………

Superman’sSuperman’s

R arm & R leggR arm & R legg L arm & R leggL arm & R legg R arm & L leggR arm & L legg L arm & R leggL arm & R legg Both arms & both leggsBoth arms & both leggs HoldsHolds ………………

SprintsSprints Don’t do to much long running!Don’t do to much long running!

Pitchers will lose explosivenessPitchers will lose explosiveness

Regular sprintsRegular sprints

Shuttle runsShuttle runs

LSA Running DrillsLSA Running Drills

Weighted Ball – Arm CareWeighted Ball – Arm Care1.1. Final ArcFinal Arc

2.2. 90°90°

3.3. 135°135°

4.4. Negative ThrowsNegative Throws

5.5. Full Range Negative ThrowsFull Range Negative Throws

Weighted Ball – Backshaping DrillsWeighted Ball – Backshaping Drills

1.1. Final ArcFinal Arc

2.2. TorqueTorque

3.3. Seperators or Giddy upSeperators or Giddy up

4.4. Step behindsStep behinds

5.5. Inside loadsInside loads

Questions?Questions?