Leg Power: Pitcher
By Katherine Rodriguez April 24, 2008
Pitchers can generate speed and power by utilizing energy from legs, body rotation, arm speed and snap. Because the starting motion of every pitch begins from the lower extremities, it is important to drive hard with your legs. In order to produce a forceful drive, pitchers must have well conditioned and strong quad, hamstring and calf muscles.
The benefits of building strong leg muscles are more extensive than just leg drive. Conditioned leg muscles improve muscular endurance and decrease risk of leg injuries.
Unlike baseball, fastpitch softball pitchers usually pitch multiple games in one day. As a result, they must rely heavily on their cardiovascular and muscular endurance. When a pitcher’s legs start to fatigue, they often lose speed and control. Loss of speed and control can lead to “fat pitches”. A fat pitch is considered dangerous because it floats over a hitter’s power zone. Any good hitter will take advantage of this mistake and drive the ball deep. Leg conditioning designed to improve muscular endurance and strength requires commitment. While High School and College pitchers should be dedicating time in the gym lifting weights and running, all pitchers of any age can condition by performing some simple exercises.
The following exercises are appropriate for pitchers of all ages:
- Jumping jacks
- Jump Rope
- Jogging/Sprints
- Squats
- Lunges
- Calf Raises
Exercise does not have to be miserable. It might be necessary to create a fun game that incorporates exercise. Try creating circuit stations and adding music. It is really important to establish a fun association to exercise when you are dealing with young athletes.
As always, please consult a physician before starting an exercise program. Young athletes/children should be supervised by an adult when exercising.
