Pitching causes significant stress to the arm and body, and that stress can cause significant motion losses. Motion losses are regularly tied to shoulder and arm injuries. Here are 4 ways to regain motion in baseball pitchers.
About Zach Dechant
Starting his 11th season at TCU as Senior Assistant Strength and Conditioning Coordinator, Coach Dechant oversees the development of Baseball as well as assists with Football. His previous experience includes time at the University of Wyoming, two seasons with the Los Angeles Angels of Anaheim, two years at Missouri State University, as well as a stretch spent with the University of Washington as an intern.
Zach graduated with a Bachelor’s Degree in Health and Wellness from Missouri State University in 2003, and is currently working towards his Master’s Degree. He is certified through the NSCA, CSCCA, FMS, and USA-W.
During the off-seasons, Zach trains a large group of 25+ professional baseball players from across all levels of play as well as athletes from the NFL.
Conditioning for baseball players has long consisted of LSD: long, slow, distance work. While slow aerobic work has its benefits, it is not the most specific way of training the baseball player. Tempo runs are low intensity sprints performed at 65-75% of max speed. They are essentially the middle ground between full out sprints, and slow jogging.
This article highlights the differences between acute and chronic workload ratios. Take the example of a pitcher that did no throwing over Christmas break and the first week back is expected to reach max long toss distances and throw a bullpen. They essentially went from 0 to 100 in a matter of days. It’s not always on coaches; athletes are just as responsible, if not more, for taking care of their throwing during these breaks. Too much too soon and you’ll be sidelined.