Baseball Library
Baseball Library
The Baseball Library has been created for baseball athletes looking to deepen their knowledge on athletic and baseball performance. Here, we highlight trusted resources to help you train better while staying on the field flonger.
Strength Training For Pitchers
Eric Cressey - Strength Training for PitchersHighlights from the article:
"On countless occasions, I’ve seen guys gain velocity without making any changes to their throwing programs or mechanics" (ie. strength training).
"Throwing velocity can be increased by resistance training. A rationale for general, special, and specific resistance training to increase throwing velocity has been presented" (many research articles).
If you're a pitcher, please give this a read...
"On countless occasions, I’ve seen guys gain velocity without making any changes to their throwing programs or mechanics" (ie. strength training).
"Throwing velocity can be increased by resistance training. A rationale for general, special, and specific resistance training to increase throwing velocity has been presented" (many research articles).
If you're a pitcher, please give this a read...
Mauro Castillo MD, MSc, CSCS - Better Warm-Ups Enable Better PitchingHighlights from the article:
“A study by Sople & Wilcox (2024) found that pre-game dynamic warm-ups (DW) enhance muscle activation patterns critical for high-velocity pitches”
"A recent meta-analysis reported that a DW lasting between 7 and 10 minutes significantly improved explosive athletic lower-limb performance (F. Li, C. Guo, H. Li, et al.,2023), precisely what we want to see pre-game."
“A study by Sople & Wilcox (2024) found that pre-game dynamic warm-ups (DW) enhance muscle activation patterns critical for high-velocity pitches”
"A recent meta-analysis reported that a DW lasting between 7 and 10 minutes significantly improved explosive athletic lower-limb performance (F. Li, C. Guo, H. Li, et al.,2023), precisely what we want to see pre-game."
Importance of the Warm-Up in Baseball
Why the forearm?
Armoured Heat - The Rising Tide of UCL Injuries: Why Strong Forearms MatterHighlights from the article:
"There is no single culprit behind elbow injuries, but a combination of factors—including mechanics, workload, and physical preparation."
"The forearm flexor-pronator group acts as the first line of defense against valgus stress. These muscles include: Pronator Teres Flexor Carpi Ulnaris (FCU) Flexor Carpi Radialis (FCR)Flexor Digitorum Superficialis (FDS) Palmaris Longus"
"Pitchers will continue throwing harder. The stress on the elbow isn’t going away. The best way to prepare? Train the muscles that protect the UCL." "Stronger forearms = greater force absorption" "Greater force absorption = less stress on the UCL" "Less stress on the UCL = fewer injuries and greater durability"
101 Performance takeaway. Now, before you start going to the gym and working your forearms 7 days a week, considerations are needed. Forearm work should be a part of your routine, however, too much at the wrong time may be harming. A forearm that is fatigued and overworked will not be able to do its job in protecting the UCL, likely leading to more unwanted stress. Instead, make sure you are building a strong forearm in the off-season, and monitoring workload in-season.
"There is no single culprit behind elbow injuries, but a combination of factors—including mechanics, workload, and physical preparation."
"The forearm flexor-pronator group acts as the first line of defense against valgus stress. These muscles include: Pronator Teres Flexor Carpi Ulnaris (FCU) Flexor Carpi Radialis (FCR)Flexor Digitorum Superficialis (FDS) Palmaris Longus"
"Pitchers will continue throwing harder. The stress on the elbow isn’t going away. The best way to prepare? Train the muscles that protect the UCL." "Stronger forearms = greater force absorption" "Greater force absorption = less stress on the UCL" "Less stress on the UCL = fewer injuries and greater durability"
101 Performance takeaway. Now, before you start going to the gym and working your forearms 7 days a week, considerations are needed. Forearm work should be a part of your routine, however, too much at the wrong time may be harming. A forearm that is fatigued and overworked will not be able to do its job in protecting the UCL, likely leading to more unwanted stress. Instead, make sure you are building a strong forearm in the off-season, and monitoring workload in-season.
How to Sync Your Arm in Pitching
Ben Brewster (Tread Athletics) - How to Sync the Arm into the Plane of Shoulder Rotation
Multiple Planes of Motion: Efficient pitching combines linear/lateral motion, east-west rotation (transverse plane), and north-south rotation (frontal/transverse). Most elite pitchers blend these planes for maximum velocity.
Arm Alignment: For efficiency, the arm must stay in line with the shoulder rotation. A low elbow or arm drag causes energy loss. The elbow should align with the rear shoulder at the start of rotation.
Common Issues:
Arm Drag: Elbow lags behind the shoulder, reducing velocity.
Flexion Finish: The torso flexes forward, pushing the arm out of the rotational plane.Linear Finish: Arm finishes in a straight line, disrupting rotation