For high school baseball pitchers, development goes beyond just learning how to throw a ball harder or mastering a breaking pitch. It’s about fostering strength, endurance, precision, and mental acumen while preventing injury. This guide covers essential elements: strength and conditioning, a throwing program, bullpen workouts, and pitching sequences.

Strength and Conditioning Plan

Goals

1. Enhance Explosiveness: Improve pitch velocity through powerful lower body and core strength.

2. Build Durability: Develop the ability to sustain performance throughout the season.

3. Prevent Injury: Target areas like the shoulder, elbow, and core to reduce overuse injuries.

Yearly Plan

• Off-Season:

  • Focus on strength building and muscle mass.

  • Key exercises:

    • Lower Body: Squats, deadlifts, lunges, box jumps.

    • Upper Body: Pull-ups, rows, shoulder presses (with caution).

    • Core Stability: Planks, Pallof presses, med-ball slams.

  • Frequency: 4-5 sessions per week.

• Pre-Season (6-8 weeks before the season):

  • Transition to explosive, sport-specific movements.

  • Incorporate plyometrics and medicine ball drills.

  • Emphasize mobility with dynamic stretches and yoga.

  • Frequency: 3-4 sessions per week.

• In-Season:

  • Maintain strength and prevent fatigue.

  • Reduce intensity but maintain frequency.

  • Frequency: 2 sessions per week focusing on recovery and flexibility.

Throwing Program

Off-Season (10-12 weeks)

• Build a foundation with a progressive long-toss program:

  1. Weeks 1-3: Light throwing at 60-90 feet, increasing volume.

  2. Weeks 4-6: Gradually extend distance to 120-150 feet, focusing on mechanics.

  3. Weeks 7-10: Add max-effort throws to simulate game-like intensity.

Pre-Season

• Introduce mound work:

  1. Start with Short Bullpens: 20-25 pitches focusing on accuracy and mechanics.

  2. Simulate Game Conditions: Gradually increase to 50-60 pitch sessions.

In-Season

• Emphasize recovery and maintenance:

  • Light throwing sessions post-game.

  • Mound work limited to bullpens and game preparation.

  • Avoid overuse by tracking pitch counts and incorporating rest.

Bullpen Workout Example

Duration: 25-30 minutes
Focus: Mechanics, situational pitching, and refining command.

1. Warm-Up (5-7 minutes):

   • 20-25 throws from flat ground.

   • Incorporate arm circles, bands, and mobility drills.

2. Structured Sequence (15-20 minutes):

   • Fastball Command: Throw 10 fastballs, alternating between inside and outside corners.

   • Off-Speed Pitches: Throw 5 curveballs and 5 changeups, focusing on location.

   • Simulated Batters: Pitch to three hypothetical hitters, mixing pitches and locations.

   • High-Intensity Finish: Throw 5 fastballs at maximum effort.

3. Cooldown (5 minutes):

   • Light jogging or dynamic stretches.

   • Post-throw band work for shoulder stability.

Game Pitching Sequences

Pitching is as much a mental game as a physical one. Here are three effective sequences to keep hitters off-balance:

Sequence 1: Setting Up the Fastball

1. Fastball high and inside (intimidation pitch).

2. Curveball low and away.

3. Fastball low and away for a strikeout.

Sequence 2: Disguising the Off-Speed Pitch

1. Fastball middle-outside corner.

2. Changeup in the same location to mimic the fastball.

3. Slider down and in to finish.

Sequence 3: Keeping the Batter Guessing

1. Fastball up and out of the zone (get ahead in the count).

2. Changeup low and inside.

3. Fastball low and inside for a strikeout.

Final Thoughts

Developing a high school pitcher requires a well-rounded approach that incorporates physical preparation, skill refinement, and mental toughness. Coaches and players should work together to ensure that each component—strength, throwing, bullpens, and pitch strategy—supports long-term growth and game-day success. With commitment and attention to detail, young pitchers can take their game to the next level.Title

Do you need a year long pitching program for a high school pitcher?

Take a look at the "Pitching Program for High School Pitchers" that I used to turn programs around at multiple high schools.