Weekly Pitching Guide
OVERVIEW
This enhanced weekly pitching plan includes detailed daily routines, workouts, arm care exercises, nutrition tips, and now a dedicated sleep and recovery plan to ensure optimal performance and health.
Pitchers 11 & under; aim for 3 bullpens a week, considering you have a day or two of games (200-300 pitches max per week)
Pitchers 12 & up; aim for 3 bullpens a week, considering you have a day or two of games (300-500 pitches max per week)
It is highly recommended to track your pitch count each day/week to monitor soreness and health of your arm. Your pitch count should be adjusted as you go. Using an “arm care” device is extremely helpful when monitoring at home.
After each day listed there is are a few examples of videos. At the end of this there are several links to training tools, products and training apps that I highly recommend if you are ready to take the next step as a pitcher athlete.
Feel free to share this with as many pitching friends, coaches and parents you know.
Toni
MONDAY Recovery & Mobility
Focus on recovery with light activity and dynamic stretches to prepare your body for the week ahead.
Nutrition -
Breakfast: Spinach, banana, and protein smoothie with almond milk.
Lunch: Grilled chicken, quinoa, and steamed broccoli.
Dinner: Salmon, sweet potato, and asparagus.
Snacks: Greek yogurt, apple slices with peanut butter.
Bullpen: Light catch over and underhand (50%effort) from normal distance or long toss -should be around 20-30 pitches max
Arm Care:
- Resistance Band External/Internal Rotations: 2 sets of 15 reps. - Resistance Band I Y T: 2 sets of 8 each way - Shoulder raises with light weights: 2 sets of 12 reps. - Post-workout foam rolling (10 minutes).
Workout - Dynamic Stretch Routine:
- Arm circles (1 minute forward, 1 minute backward). - Hip openers (10 reps per leg). - Cat-cow stretch (10 reps). - World's Greatest Stretch (5 reps per side). - T Spine Wall Stretches
TUESDAY Mechanics & Bullpen
Focus on fundamentals and mechanics during a structured bullpen session.
Warm up properly before with dynamic upper/lower body stretches, upper body exercises (arm circles, walking 90's) and overhand throws finishing with pitching k''s and walk throughs)
Nutrition - Balanced meals:
Lunch: Turkey sandwich with whole-grain bread, avocado, and a side salad.
Snacks: Hard-boiled eggs, rice cakes with almond butter.
Bullpen: 40-80 pitches: ex 20 fastballs
middle/inside/out focusing on mechanics, 10 changeups, 8 of each movement pitch you have.
Drills Ideas:
ISOs for power Mechanics: Wall Launches & Wall Hip ISOs 30 seconds each followed by 3 fastballs 2-3 rounds
Drills For Balance: Flamingos, 1-2-3 Flamingos, Figure 4 finish
Explosive Drills: Skip ins, knee down pitches, banded pitches, single leg pogos
Workout - Core Strength Routine:
- Plank: 3 sets of 30 seconds.
- Side planks: 2 sets of 30 seconds each side.
- Russian twists with a weight: 3 sets of 20 twists.
- Dead bugs: 3 sets of 10 reps per side.
Arm Care:** Arm Care Routine:
- Post-bullpen full body recovery roll and dynamic stretches (10 minutes).
WEDNESDAY Speed & Power
THURSDAY Bullpen with Command Focus
Focus on pitch control, accuracy & Spin during your bullpen.
Nutrition - Anti-inflammatory foods:
Salmon, walnuts, spinach, and blueberries.
Bullpen: 50-80 pitches: 15 fastballs middle/outside/inside, 15 change ups middle/outside/inside, 20 focus pitches mixing change ups and fastballs (target drills). For the remainder, warm up and pitch 5 of each of your movement pitches until you are ready to do a final mix of target practice with all of your pitches
Workout - Bodyweight Strength Circuit:
- Push-ups: 3 sets of 12 reps.
- Squats: 3 sets of 15 reps.
- Glute bridges: 3 sets of 12 reps.
- Bird-dog: 3 sets of 12 reps per side.
Arm Care:** Arm Care Routine:
- Post-throw massage or foam rolling (10 minutes).
FRIDAY Endurance & Recovery
Prioritize stamina with light cardio and recovery exercises.
Nutrition - Small, frequent meals:
Examples: Greek yogurt with granola, rice cakes with peanut butter, hard-boiled eggs
Bullpen: 20 pitches (light effort) Long Toss
Workout - Cardio & Yoga Routine:
- - Light jogging or biking (15-20 minutes).
- Yoga stretches: Downward dog to cobra (5 reps), Child's pose (30 seconds), Warrior 2 (30 seconds per side)
Arm Care Routine:
Foam rolling and stretching routine (10 minutes).
SATURDAY Game Simulation
Simulate game conditions with a bullpen at high intensity
Nutrition - Pre-game meal: Light and high-energy options like oatmeal with honey or a banana with peanut butter.
Bullpen: 60-80 pitches (game simulation at 90% effort).
Workout - Lower Body Strength Routine:
- Bulgarian split squats: 3 sets of 8 reps per leg.
- Romanian deadlifts: 3 sets of 12 reps.
- Step-ups (with dumbbells): 3 sets of 10 reps per side.
Arm Care Routine:
Pre- and post-bullpen stretching and recovery (10 minutes).
SUNDAY Game or Full Recovery
If you don't have games - Allow full recovery with light activities and foam rolling.
Nutrition - Hydration-focused day:
Drink water with electrolytes consistently and eat nutrient-dense meals like a spinach salad with grilled chicken and avocado.
Bullpen: Game or No Bullpen
Arm Care Routine:
Pre- and post-bullpen stretching and recovery (10 minutes)
SLEEP & RECOVERY PLAN
Sleep and recovery are essential for a pitcher's performance and injury prevention. Here is a sleep plan to follow throughout the week:
Goal:** Aim for 8-9 hours of sleep per night to promote muscle repair and energy recovery.
**Tips for Quality Sleep:**
- Stick to a consistent bedtime and wake-up time, even on weekends.
- Avoid screens (phones, laptops, TVs) at least 30-60 minutes before bed.
- Create a cool, dark, and quiet sleeping environment.
- Use relaxation techniques, such as deep breathing or guided meditation, to wind down.
- Avoid heavy meals, caffeine, and sugary snacks 2-3 hours before bedtime.
- **How Sleep Supports Recovery:**
- During sleep, your body releases growth hormone, which is critical for muscle repair and recovery.
- Quality sleep helps reduce inflammation and prevent overuse injuries.
- Improved focus and decision-making from proper rest enhance game performance.
Make sleep a non-negotiable part of your routine to achieve peak performance.