medicine ball pitching drills
Medicine ball pitching drills are effective for developing power, strength, and explosiveness in baseball pitchers. These drills simulate pitching motions while incorporating the resistance and weight of a medicine ball, helping to improve overall performance on the mound. Here are several medicine ball pitching drills tailored for pitchers:
1. Medicine Ball Overhead Throws
- Purpose: Develops explosive upper body power and mimics the motion of a pitcher releasing the ball.
- Execution:
- Stand with feet shoulder-width apart, holding a medicine ball with both hands overhead.
- Explosively throw the ball forward and upward, mimicking the pitching motion.
- Focus on generating power from your legs and core.
- Catch the ball on the rebound and repeat for several reps.
2. Rotational Throws
- Purpose: Enhances rotational power and core strength, crucial for generating torque during pitching.
- Execution:
- Stand sideways to a wall or partner with feet shoulder-width apart.
- Hold a medicine ball at chest height with both hands.
- Rotate your torso explosively towards the wall or partner, throwing the ball with force.
- Catch the ball on the rebound and repeat on both sides.
3. Side-to-Side Throws
- Purpose: Improves lateral power and stability, important for balance and control on the mound.
- Execution:
- Stand perpendicular to a wall or partner, holding a medicine ball with both hands at hip height.
- Quickly transfer weight from one foot to the other while throwing the ball forcefully to the side.
- Catch the ball on the rebound and repeat on both sides.
4. Med Ball Slams
- Purpose: Develops overall explosive power and helps release tension.
- Execution:
- Stand with feet shoulder-width apart, holding a medicine ball overhead.
- Slam the ball down forcefully to the ground in front of you.
- Catch the ball on the bounce and repeat for several reps.
5. Chest Passes
- Purpose: Enhances upper body strength and speed of arm motion.
- Execution:
- Stand facing a wall or partner with feet shoulder-width apart.
- Hold a medicine ball at chest height with both hands.
- Explosively pass the ball straight ahead to the wall or partner.
- Catch the ball on the rebound and repeat for several reps.
6. Squat Throws
- Purpose: Improves lower body power and coordination with upper body mechanics.
- Execution:
- Start in a squat position with thighs parallel to the ground, holding a medicine ball at chest height.
- Explosively extend your legs and hips while simultaneously throwing the ball overhead.
- Catch the ball on the rebound and repeat for several reps.
Tips for Performing Medicine Ball Pitching Drills:
- Focus on Technique: Maintain proper pitching mechanics throughout each drill to maximize transfer of power and reduce the risk of injury.
- Progressive Overload: Gradually increase the weight of the medicine ball or the intensity of the drills as you build strength and proficiency.
- Recovery: Allow adequate rest between sets and drills to optimize performance and prevent fatigue-related injuries.
- Incorporate into Routine: Integrate these drills into your regular training regimen to complement pitching practice and enhance overall performance on the mound.
These medicine ball pitching drills should be performed under supervision initially, especially if new to using medicine balls, to ensure proper form and technique. Incorporating them consistently into your training routine can help improve strength, power, and explosiveness, translating into enhanced pitching performance on game day.
