By Skylar Meade
Eastern Illinois University
I am a huge believer in working the decelerator muscles in the back side of the body. That being said, one of our major routines that we do involves no weights and is done by simply laying on the ground face first. This is a series than can be done anytime anywhere, and over the years most of our pitchers have felt this is the most difficult, yet most rewarding post throwing exercise. We call this series TVW (see video to the right); it involves one hold and one movement for …
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By Tim Dixon
Air Force Academy
At the Air Force, our pitchers all have certain routines that they feel gives them the best chance for success. They all have a base structure, but each guy has tweaked it a little to suit his personal needs. Starter or reliever, each pitchers routine includes strength training, physical conditioning, stretching, arm care, and mental training. Preparation is the key to confidence and confidence gives us the best chance for continued success. Our weekly work at the Air Force allows us the opportunity to be more prepared both physically and mentally …
By Karl Kuhn
University of Virginia
Our throwing protocol at the University of Virginia is one that we put a great deal of trial and error, communication and time into for the entire fall season. We don’t have a cookie cutter routine but we do all prepare out of the same cookbook. There may be some subtle differences from our Friday night starter, throughout our weekend starters all the way to through our midweek starters. We try to begin all of our guys’ recovery process after we lift. Each guys lift day may vary based on the …
By Derek Johnson
Vanderbilt University
The main thing we are concerned with regarding our recovery is to “flush” the body and start to prepare it for the next time we throw. Within that framework, the program has elements of cardiovascular fitness (distance running), core strength (abdominal work), rotational strength (med ball with a rope), leg work (plyometrics with med balls), and total arm care (2 arm/1 arm throws, forearm and fingers). It is our goal for the pitcher to be able to feel completely normal after the 2 days of arm care in that he could come …
