Before I get into a good post game routine you need to understand what lactic acid is and why it is an issue in recovery.

Lactic Acid – During power exercises such as sprinting, when the rate of demand for energy is high, lactate is produced faster than the ability of the tissues to remove it, so lactate concentration begins to rise. This is a beneficial process, since the regeneration of NAD+ ensures that energy production is maintained and exercise can continue.

I don’t expect you to understand everything in this definition of lactic acid but it is important to know what is happening to your body during intense training or a game performance. Research has shown that lactic acid isn’t completely responsible for muscle fatigue and soreness. They have found that it actually is a fuel for muscles. I know what you are thinking, “That is odd! So how is it bad, if it is a fuel. That makes no sense.” This is because when your body produces lactic acid as a fuel for your muscles there is very little oxygen in the body.  This is a survival mechanism that gives you energy even when oxygen is low. The problem is the more the muscles fire on lactic acid, the more it burns off more of the oxygen and what happens when you start burning off oxygen, you get hydrogen as a waste product. Hydrogen is poison to our bodies. This is what will lower our ph levels and kills us eventually. The build up of hydrogen is the problem here and it is what causes muscles to shut down and fatigue. It also causes the burning sensation, which eventually leads total fatigue and soreness. The point is your body can continue to perform on lactic acid, the problem is this fuel causes more problems than the other forms of energy or ATP. So when I say you need to flush your system of lactic acid, you now know what I am talking about.

Now that you have a good understanding of lactic acid then you will also understand why the main part of a post game routine focuses on its removal from your system. Here is a good post game routine for a starter and a relief pitcher to begin immediately after the performance.

Post Game Pitching Recovery and Rebuilding Routine

1. Take a 5 min jog to keep the blood flowing while you take in some big deep breaths to flood the system with more oxygen.
2. Finish the jog with some good static stretching or yoga to help reestablish the alignment of the skeletal system while increasing blood flow along with the deep breaths.
3. Take an Alka Seltzer to reduce your body’s acidity levels and the aspirin in the Alka Seltzer will lend some pain relief.
4. Icing 10-15 mins on, 10-15 mins off and repeat.
5. Within 30-40 minutes have a high carbohydrate meal to help replace your glycogen stores.
6. Follow the carbohydrate meal will a protein shake to help your body begin the rebuilding process.
7. Drink a lot of water with a multi-vitamin.
8. Stay away from caffeine drinks and alcohol.
9. Icing 10-15 mins on, 10-15 mins off and repeat again if you have soreness or the sore muscle is hot.
10. Get a lot of sleep!
11. Next day hit the gym with a good warm-up and perform some high intensity lifts, low reps, on your legs and core. This will force your body to produce more testosterone and growth hormone to heal itself. The Recovery Week in the Fusion System which is in the Ace Pitcher Handbook would be a good next day program.

I know this is a long list to do post game but recovery is key in the higher levels of the game, so you better get good at it now!

The remedies of today for muscle recovery are continuously improving. There are always new supplements coming out on the market that claim to improve recovery. The hard part is determining the ones that actually work without wasting a lot of time and money. I have put together a list of products and links to purchase these products at amazon.com. This way I will save you time and money. These are products that I used in my career which helped me not only overcome a career ending injury but to reach my velocity goals of 94mph. I am not claiming that these products will do this for you but they will definitely help.

Pitching Recovery Supplements

All of these products are remedies for muscle fatigue and more. The first two products help you remove the acid from your body post workout or game and the last two help you rebuild or replenish your system.

Apple Cider Vinegar – Poor this into a glass of water and drink it everyday. Especially after a workout or game. This will prevent muscle fatigue after exercise and support a health immune system. It also supports an alkaline diet.

Alka-Seltzer – Take this immediately after a workout or a game. This will help alkaline your body and speed the recovery process. This has aspirin so DO NOT exceed the recommended dosage.

Honey – Researches have proved that carbohydrates and proteins help to recover muscle after energetic weight training. The latest research proves that honey can generate the best effect among lots of carbohydrate.

Amino Acids – Amino Acids are the building blocks of your muscles. This means in recovery you need to provide your body with these blocks for it to rebuild.

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. You can also find more drills in the handbook. Try to push each drill to muscle fatigue, if possible.What you will need to perform the drill is your glove and some resistance tubing. All of these products can be purchased at the Velocity Store.

The purpose of this drill is to enforce the “Separation” position. To perform this drill you need a resistance band or tubing. Connect the band to a fence or have someone hold the band behind you.

Instructions:

Start in the “Separation” position, with the band held with your throwing arm. Arm some what relaxed and close to your body. Your glove hand is turned over and you are looking down your elbow. Both your feet are facing the target which opens your hips. Finally make sure your back shoulder is all the way behind you to help build more torque in your core.

When ready, turn over and tuck your glove hand and then push your belly and chest to your front knee, allowing the band to pull your arm back behind your head. Make sure your hips are positioned under your chest. You are now in the “Pull.” Perform pic #2 from the previous drill before continuing down to pic #3 on this drill.

Continue to stabilize your landing leg, knee, hip and chest while driving your chest out over your front foot. Once your chest has hit the wall, finish the pitch with your fingers on top of the ball and your hand 6 inches in front of foot. Make sure your elbow pulls through just above your throwing shoulder.

* Remember after creating torque in your core and your shoulders have opened to the target, velocity is based on how fast you can transfer your weight to your release point. So perform this drill with explosive power.

Purchase the Ace Pitcher Handbook for more drills and to learn the 6 Components of Pitching.

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. You can also find more drills in the handbook. Try to push each drill to muscle fatigue, if possible.What you will need to perform the drill is your glove and some resistance tubing. All of these products can be purchased at the Velocity Store.

The purpose of this drill is to enforce the “Chest Thrust” position. To perform this drill you need a resistance band or tubing. Connect the band to a fence or have someone hold the band behind you.

Instructions:

Start in the “Chest Thrust” position, with the band held with your throwing arm resting behind you. Your chest is up and your hips are under your chest. Both of your feet facing the target in a full stride.

When ready, drive your chest out over your front foot while continuing to relax your arm. All of your weight is now on your front foot.

Once your chest hits the wall, extend your elbow above your head and out in front of your body, finishing the pitch. DO NOT ALLOW YOUR FRONT KNEE TO MOVE.

* The goal of this drill is to shift your weight as fast as possible while relaxing your arm. Velocity is based on how fast you can shift your weight and then transfer that into the ball. This is why it is important to stabilize the front leg and not let it bend.

Purchase the Ace Pitcher Handbook for more drills and to learn the 6 Components of Pitching.

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.