pitcher What are your Current Abilities as a Pitcher What level do you pitch at?
What is your sitting fastball velocity?
What is your max velocity?
Goals? Examples
During the 2021 spring season, my goal is to be one of the
best pitchers in my league
A more measurable goal is to sit at 87-89 while
occasionally touching 90 or higher What do you think it is going to take? A bigger and stronger body What does that stronger body consist of? “Sturdier” lower half (glutes, hamstrings, quads)
“Resilient” posterior chain (upper and lower back
specifically) An even balance in strength and power in both sides of the upper body Specific lifts that you need to get better at Front Squat
Various deadlift variations
Pullups and chinups
All sorts of lunge variations
Various push up variations including unilateral
Other lifts that will benefit your development Rowing variations