Online Program Instructions
Use the tabs to the right of the page to see the workouts broken down by week. There are two options, the 12-Week Program and the 18-Week Program, depending upon the length of your off-season with Instructional League and/or Winter League play. The 18-Week Program is designed to match the 18-Week Pitcher’s Off-season Strength Program. The other tabs to the right are to help you answer any questions about individual drills listed in the program.
Why Do We Condition In The Off-Season?
Your conditioning level is one of the performance variables that is almost entirely in your control. The basic goal of the Pitchers Conditioning Program is to prepare you for the increased workload of Spring Training and the season ahead. The benefits of a high conditioning level for pitchers include better velocity late in games, being able to maintain your mechanics through fatigue, and recovering faster between innings and games. Put the time in NOW!
The Routine
The program is broken up into four workout days: Monday (Short Sprints), Tuesday (Short Speed Endurance Intervals), Thursday (Longer Sprints), and Friday (Longer Speed Endurance Intervals). It is okay to substitute conditioning on weekend days and Wednesdays as long as you can complete the routine with time to recover before the next week of workouts.
Will I Be Tested?
YES! The Ranger conditioning test is the 300-Yard Shuttle. The shuttle consists of completing a 50-yard course, down and back, three times. After completing the one 300-yard shuttle, you will rest for a timed two minute break and then complete a second shuttle. In 2011, the passing time for pitchers during Spring Training was 55-seconds or better. The T-Shirt Time was an average of 52-seconds or better. Top time averages are typically under 50-seconds. If you have any questions about the shuttle test, please ask a staff member.
Agility, Speed, & Balance Programs
Agility and speed programs are included on the menu to the right. Use the agility section to learn the drills for the daily workouts listed in the program. Agilities and balance workouts are included in the workout summary within the section Strength Training > Pitcher Workout. For pitchers aiming to improve running mechanics (although not a major emphasis in the pitcher program), incorporating a few speed drills can be beneficial to your overall athleticism. The speed drills are designed for the position player to improve first step quickness and short burst acceleration speed, as it occurs in baseball. For a pitcher, first step quickness is most beneficial in improving your reactions when fielding and covering bases.
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