InsidePitching.com will be running a five part series on what coaches are doing with their pitchers the day after a start.  Each coach will dissect their routines for the day after highlighting their workouts for throwing, lifting, running and arm care. 

By Steve Bennett
Pitching Coach, Gonzaga

My Goal is to make sure that each one of my pitchers is 100 percent going into their next outing, whether it is the next day or the next week.  Therefore, I have an outline of what I would like to see done and the pitcher then does those exercises based on when their next outing will be.  A reliever will modify the routine to make sure he is not sore for an outing the next day; a starter will work harder in the weight room and on their conditioning, preparing for their next start.  Again, my goal is to make sure my pitchers arm and body is 100 percent rested and healthy going into his next outing.

Our conditioning is as follows…
A starter will do at least a 30 minute run at a good solid pace (depending on the pitcher, i.e., size, running ability) usually below a 9 minute mile.  This run is to get the heart rate up, work up a sweat, and flush the lactic acid out of his body.
A reliever will do the same if he was extended for an outing and most likely will not be used again on the weekend (or week).  If a reliever has thrown only an inning or two and is capable of throwing again that weekend, he will do either 5 40 yard gassers or 8 100 yard sprints.  This is done to make sure we flush our arm, break a sweat, but not break the body down to where they will feel tired the next day.
Our lifts after we throw focus mainly on our lower body.  I will show our starters lifting routine…
Leg Press, 10-12 reps-4 sets
Single Leg RDL’s, 10 reps, 3 sets
Quadmill- 1 to 2 minutes, 2 sets
Triple Threat, each exercise 15 reps, 3 sets
Split Squats, 8 reps each leg, 3 sets
Calf Raises, 8 reps, 3 sets
Leg extensions and Leg curls (superset), 8 reps, 3 sets
Upper Body-
Light lat pull downs, 10 reps, 3 sets
Shoulder Crossover Symmetry- 7 different exercises, 2 sets, 10 reps
Sleeper Stretch-loosen up posterior capsule/deltoid
Later raise, front raise, internal and external tubing exercises (2 sets, 10 reps). 
(Pitchers have the option of which shoulder exercises they do, depending on which work for them.  Shoulders are done any time we work off of the mound and are done up to 4 times a week)
Abs-
6 to 10 sets of 20-50 reps (depending on exercise).  Starters will do 10 sets, relievers will vary.
Some of the ab exercises are as follows…
Crunches, Rockies, Bicycles, Sit-ups to burnout, Russian twists, Toe Touches, Leg Raises, penguins, push through’s, etc…

Throwing—
Throwing is completely based on each pitcher’s individual need and feel.  Some pitchers will not throw the day after they pitch, simply because they do not feel it helps them.  If my pitchers do throw, it is to their arms tolerance.  Usually a pitcher will do light throwing, out to 90-120 feet, just to make sure the arm is allowed to get loose.  Long toss does not occur until 2 to 3 days after.  Again, and I cannot stress this enough, my pitchers are in control of their arms.  I want their arms to feel as good as possible at all times and they are the ones that truly know how they feel.  I have to trust my pitchers and they have to be completely honest with how they feel.  Each pitcher is a completely different entity and therefore needs to be treated that way.  Flat ground work is done whenever they feel healthy.

As stated above, my pitchers are truly in charge of their arms.  I give them guideline and boundaries to stay within and guide them, but I feel they need to be the ones that understand what works for them.  Understanding that each pitcher is an individual and completely different than the pitcher standing next to him is what allows us to stay healthy and active.  This program may not be perfect for every pitcher, but it allows us to get all of our necessary work done in a timely and effective manner.