The Secret Muscle Groups for Pitching Power

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Here’s what we got for you in today’s edition:

• On Your Mark: Important Muscle Groups For Throwing Power

• Get Set: Strengthen Muscles for Faster Throws

• Go: Pitching Workout Routine Revealed

• Mental Boost: Aiming For The Top

In Our Mailbox

Welcome to 'In Our Inbox' where we tackle your burning questions on athletic performance. Got a question? Send it our way - your question could be featured next! Let’s dive into today’s situation:

105.8 mph; that is the fastest pitch thrown by a pitcher during an official baseball game. The Cuban pitcher Aroldis Chapman holds the record, also known as "The Cuban Missile." Chapman was an athlete with exceptional talent and genetics, but he also had to work on his fundamentals such as strength and balance. By training specific muscles, a significant increase in throwing power can be achieved.

On Your Mark

Throwing a baseball may seem like a simple motion at first glance, but nothing could be further from the truth. Muscles throughout the body must work together in a chain when throwing. It is a dance where each muscle has its function to fulfill.

During the motion, three muscle groups in action are crucial for the success of the throw. The muscle group that takes the most prominent place is the leg muscles. The leg muscles are responsible for generating the energy that is transferred to the ball. This group consists of the calves, quadriceps, hamstrings, and adductors.

Following the leg muscles, the shoulders and back muscles are the next important group in the movement. This muscle group is a key component that ensures a full range of motion and stability.

The deltoid muscles allow the arm to move forward. The muscles of the rotator cuff support the shoulder joint and enable the rotational movement. Strengthening these muscles can also prevent injuries. The lats are muscles you might not expect to play a significant role, but they do. They help the arm gain its speed.

The large muscle groups lay the foundation, and the subsequent smaller muscle groups optimize the throw. Here, you should think of the arm muscles, forearm muscles, finger flexors, and so on. To increase power during the throw, the most gains can be achieved by strengthening the large muscle groups.

Get Set

The force used when throwing a baseball is generated by the leg and back muscles. The shoulder muscles provide stability and reduce energy loss. Increasing strength in the leg muscles can be achieved by performing exercises that mimic the movement situation.

Using a pistol squat is an example of this. In the throwing motion, the pitcher bends through one leg with the other leg extended in front. By incorporating this exercise into training, the leg muscles become stronger and accustomed to the movement.

Additionally, regular compound exercises such as a barbell squat are suitable as the foundation of the training. A notable muscle that takes on part of the generated force is the Latissimus Dorsi (lats). When training the lats, it is best to choose a unilateral cable exercise.

An example of this is the single lat cable pull down, which trains the lats in their full range. Training the shoulders is also recommended for extra stability, reduced risk of injury, and partial strength. By including all heads of the shoulders, including the rear delts, the area for stability is optimally trained. Increasing strength during throwing is not only relevant for baseball players.

The muscles used during a pitch are also used, albeit to a lesser extent, in soccer, handball, and striking sports. The movement is different, but the muscles used are similar. It confirms that we, as athletes, can learn from every sport and gain an advantage over our opponents.

Go

Frequency: 2-3 times per week
Duration: 45-60 minutes

Main Workout

1. Pistol Squat

   • Sets: 3

   • Reps: 8 per leg

   • Rest: 60 seconds

   • Description: Focus on controlled movements and balance.

2. Barbell Squat

   • Sets: 4

   • Reps: 6-8

   • Rest: 90 seconds

   • Description: Ensure proper form, go deep into the squat to engage the glutes and hamstrings.

3. Single Lat Cable Pull Down

   • Sets: 3

   • Reps: 10-12 per side

   • Rest: 60 seconds

   • Description: Perform the exercise with a full range of motion, keeping the back straight and engaging the lats fully.

4. Dumbbell Shoulder Press

   • Sets: 3

   • Reps: 8-10

   • Rest: 60 seconds

   • Description: Press weights overhead, ensuring that the movement is smooth and controlled.

5. Rear Delt Fly

   • Sets: 3

   • Reps: 12-15

   • Rest: 60 seconds

   • Description: Focus on squeezing the shoulder blades together at the movement's top.

Mental Boost

Around The Stadium

• Fastest MLB Pitch: Video showcasing the fastest recorded pitch in MLB history.

• Pitcher Muscle Use: Study on muscle activation in professional baseball pitchers.

• Pitcher's Key Muscle: Analysis of the most important muscle for baseball pitchers.

• Throwing Muscles: Discussion on crucial muscles for throwing a baseball.

• Leg Activation Pitching: Research on lower extremity muscle activation during pitching.

• Record MLB Pitch: Article on the fastest pitch ever recorded in MLB history.

DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.