Stabilization and Balance Exercises for Pitchers
by Dan Potts, c.P.T.
What do all great pitchers have in Great arm speed? Great mechanics? possess command of their pitches?
common? Do they
At the highest levels, the answer is "all of the
above." How is this owe their success
possible? Invariably, they at the advanced level of
Balance and Skeletal/Muscular
Stabilization. In an athletic pitching-where
repeated with every pitch during the course of a game and where the desired result of that explosion is an accurate delivery to a specific
while being in a state of imbalance. During the years of doing our work, we have learned that the best way to create balance and stabilization in a skilled baseball athlete is to put the athlete in a position of imbalance. We do this through a system of controlled movements that cause the
necessary muscles used in performing these skilled tasks not only with efficiency of movement, but with the addition of explosive power.
In this issue, we present three of our favorite movements that we employ on a regular basis.
I. Single Leg Med-Ball Balance Drill
of all the
moving parts are the keys to success. players possess these strengths naturally, the rest of us need to work to develop
Some while these
major league attributes.
Stand on your left leg only, with your right left bent and your right foot off the ground, and cradle a five pound medicine ball overhead in your left hand at arm's length. This is the position depicted in Figure l(a). Next, while
including the top-caliber pitcher, can benefit by
that enhance stabilization And every pitcher I help train
through the rigors of performing present in this article.
Everything we do on the baseball fielding, hitting, and especially pitching,
still cradling the ball, extend your left forward, doing so with your left knee slightly. During this move, your right
arm bent foot
remains well as a counter
above the ground, and should balance. At the completion of
you should be in the position depicted in 1(b). Finally, bend at the waist and lower
basically controlled body is attempting
kinetic chaos, in which the to perform a skilled activity
baseball player, trained Olympic,
A member of collegiate and
an Elite Athlete Strength Specialist former University of Washington the Puget Sound MSBL, Dan has professional athletes for nearly two
decades, specializing in bio-mechanically programs for the advanced, skilled athlete
correct and functional . Dan works closely with
several regionally and nationally recognized
instructors, programs for
their promising players. Potts is available for team and individual consultation, seminars and other
His new DVD,
is on sale now, and includes
for the adult baseball
he says. To learn more, call
(206) 546-8798 or (206) 365-0420. You can also e-mail him
or log on to his website
the ball downward and to the right, until it is
level as the
Return immediately to the starting position with the arm extended once again above the head. Concentrate on pushing through at the top with the heel of your hand. Repeat this six times, then switch to the right side. If you have
basketball until you can execute the movement, then work with a two-pound ball until you are ready to handle five pounds of weight.