Pitching at your top velocity is a very intense movement that is performed on average about 75-100 pitches a game, not including practice. Most pitchers lose a lot of muscle mass or weight in-season which not only effects their recovery but their overall performance. If you can prevent losing your lean muscle mass, that you worked so hard to build up in the off-season when in-season, then you will give yourself a major edge over the competition.

I trained with Dan Miceli, who is a 14 year Major League relief pitcher, after my rotator cuff surgery. He was a big lifter and would go into spring training about 35 pounds overweight. This was all muscle mass from his off-season training. He said that the coaches would give him a hard time about his size during spring training and he would always tell them to just give him a few months and it would all be gone again. He was right!

It is a challenge for college and especially professional pitchers to keep up their lean muscle mass in-season which is also why steroids became such a problem in the game. This is why every pitcher must be on a daily protein program to promote more lean muscle mass which will promote faster recovery between appearances. A good protein program is not just eating meat and drinking milk, it is a lot more high tech than that these days. It evolves supplementing your diet with a combination of proteins to give your body everything it needs to do its job well which is throw blazing fastballs!

What is Protein?

Protein is the combination of essential and non-essential amino acids. Non-essential amino acids can be made by the body but the essential amino acids must be delivered through the diet. The ingestion of animals is the biggest source of protein but can be found in almost all food sources. When the protein is digested by the body it uses enzymes to break the proteins down into the amino acid chains. Once the protein has been digested into amino acids it can now be absorbed into the body and used for many purposes like fuel, blood clotting, fluid balance, production of hormones and enzymes, vision, and cell repair. It is most effectively used to rebuild the body and should not be used as much to fuel the body. It is used to fuel the body when there is a lack of glucose in the blood or there is two much protein in the body. This means you need to take your protein with carbs and you must not take to much.

Proof that Protein is Beneficial for the Pitcher

A study done by Fern et. al (1991) showed that greater gains in body mass occur over four weeks of heavy weight training when young men consumed 3.3 versus 1.3 grams if protein per kilogram of body mass. In addition a study done by Meredith et al. (1992) found that a daily dietary supplement containing 23 grams of protein combined with weight training can enhance muscle mass gains relative to similar subjects who trained with out the supplement. Both of the studies show support for the belief that increased protein in the diet can help increase muscle mass, but it should be noted that these effects were found with a combination of intake and training. These two studies further indicated that a protein intake of about 1.7 – 1.8 grams of protein per kilogram of body weight per day, when combined with weight training will enhance muscle development compared with similar training with an intake of 0.8 grams of protein per kilogram of body weight per day (5.) However, it is important to note that there is little good evidence that the very high protein intakes (more than 2 grams per kilogram of body weight per day) typically consumed by strength athletes are beneficial. Moreover, it is possible to obtain this quantity of protein without special supplementation assuming a mixed diet containing sufficient energy is consumed.
http://www.vanderbilt.edu/AnS/psychology/health_psychology/Protein.htm

How to Promote Post Pitching Recovery with Protein?

You should follow this daily cycle of protein for 2 months on and then 2 weeks off. I also recommend stacking this protein with a balanced diet, extra carbs and a lot of water. Complex carbs and water are just as important to promoting post pitching recovery.

1. Take a Whey protein or the Natural Pro Complex above first thing in the morning.
2. Take a Whey protein or the Natural Pro Complex above within 30 minutes to an hour post workout, training or pitching.
3. Take a Caseine Protein (in the pic here) just before going to bed at night.

The Difference Between the Proteins

Whey Protein – Is a fast absorbing protein that quickly soaks into the body. This is is perfect for the day when you are continually taking in protein sources.

Caseine Protein – This is a slow absorbing protein that takes time to break down and provides small amounts of protein over a long period of time. This is perfect for the night when you are a sleep and not eating.

Complex Protein -  This is a combination of proteins from sources like; whey, egg and predigested amino acids. This is a more effective way to feed the body what it needs.

Don’t screw around with your career. A good daily nutrition will make or break your pitching career!

I would recommend that whomever is doing the chart, should also bring a radar gun if you have one. They should also record your velocity on every pitch as well. This is  a good indication of when a pitcher is getting tired. This is because you will notice a significant drop in velocity at this point. It is also important to see the difference in velocity between your fastball and off speed pitches. If the difference is very small then this is a good indication of how well the pitcher will perform on that day. A small difference in pitch velocity will make it easier for hitters to adjust to your pitches.

It is very common in college and pro ball for the team to chart statistics, but in high school and under, you do not see this a lot. If you are a pitcher and having a hard time finding someone to chart your pitches then I would recommend that you first ask your friends and family who like to go to your games or find one of the team moms who always goes to the game and then ask her. You will be glad you did!

Below is a chart for recording pitch counts and more and also a chart for recording velocity. Select the chart to download the pdf file. You can then print out the pdf file.

These charts are FREE to download and use. If you post these charts on your site, I would ask that you put a link back to this page as the source ( www.TopVelocity.net ).

Download FREE Pitching Charts Below

Baseball Pitching Charts

The drill below should be performed 2 – 3 days a week, for at least 3 – 4 months. The drill should also be performed after completing the “Flexibility Training” portion of the Fusion System which can be found in the Ace Pitcher Handbook included in the 3X Pitching Velocity Program.  You will also find a ton more drills in the 3X programs. Try to push each drill to muscle fatigue, if possible.What you will need to perform the drill is your glove, a hiking or weight belt and some resistance bands or tubing. All of these products can be purchased here at the Equipment Store.

The purpose of this drill is to learn how to develop more momentum in your lower half through triple extension (3X) and use that momentum to build torque in the core. Connect the bands to the belt and then to a fence or preferably have someone hold the bands.

Instructions:

Start in the stretch position, with the bands held tight behind you.  Lift your leg and lead with your front hip towards the target as you drive the belt forward, as if you are pitching the ball. Remember to keep your head over your belt buckle as your hips move forward and do not let your back knee bend forward over your back toes. Now, move into the “Load” position (select “Load” to view). This will help you build more momentum.

This picture does not show a good stride because of the frame restrictions. Triple extend your drive leg before your front leg lands into a full stride with at least a 6 inch drag line in your back foot. The goal is to generate as much power as possible, without letting your shoulders commit to the target. Drive your back hip through hard, by kicking your drive leg ankle through before your front foot lands. You should work hard to get your back hip close to your front knee and your back shoulder over your back leg when finished, like in the picture.

If you are having a hard time holding your shoulders back, as you drive your hips forward, then use a broom stick to keep your shoulder back and loaded.

The goal of the drill is to train momentum by building as much power as possible through triple extension in your back leg. DO NOT let your shoulders travel with your hips. This will prevent you from using your hard earned power to build torque in your core, like in picture #2. You want to generate as much hip to shoulder separation as possible.

Most pitchers do not have any understanding of optimal core torque. If this is the case, when you hit Pic #2 it may feel awkward. Just make sure you are in the same position as the picture. This component is called “Triple extension and separation.” This drill should fatigue your hips and legs. Work Hard!

Purchase the 3X Pitching Velocity Program to add 5-10mph to your fastball with a ton more excellent drills like the Sled Drill.