Total Pitching and Arm Care Workout: Strength, Stretching and Throwing Routines

with Mike Dickson,
Rowan University Head Coach;
3x Division II NCAA Tournament appearances;
2019 NJAC regular season champions;
former Rowan College at Gloucester County Head Coach;
2x NJCAA Division III Championships (2010, 2013);
2013 Skip Bertman National Coach of the Year;
in 2010, led RCGC to a 43-2 record (highest single-season winning percentage in NJCAA D-III history);
over 500 career wins

and Kevin Gunter,
Rowan University Assistant Coach;
drafted by the Cincinnati Reds in the 13th round of the 2006 MLB Draft;
played collegiately at Old Dominion University

Pitching is at the center of the game of baseball. In addition to throwing quality pitches, pitchers must be able to stay healthy to contribute to the team's success. This can be difficult because of the strain that pitching places on the arm.

This video not only lets you step inside a live practice session with pitching coach Kevin Gunter - he also pulls back the curtain on the pre- and post-throw routines to keep arms healthy.

Pre-Throwing Routine

Coaches often say that pitchers should warm up to throw, not throw to warm up. Pre-throwing activation can help keep the arm healthy and help pitchers throw better overall. You'll learn the band routine Coach Gunter uses with his pitchers to keep the arm healthy and get it warmed up to pitch. He also shows a plyoball routine to activate the muscles needed to pitch.

Throwing Lead Up

After activation work, the arm will be ready to throw the baseball. Learn the throwing progression Gunter implements to help pitchers reinforce correct body sequencing and mechanics. The routine begins with a pick-pivot drill, where the pitcher pivots into a position where they throw the baseball with the throwing arm leg forward. Putting the pitcher in this awkward position helps reinforce the body's rotation and proper sequencing.

You'll also see what a live session looks like with Coach Gunter's pitchers. You'll see pitchers throwing live to batters in the batting cages and hear Gunter's words of wisdom and feedback for his pitchers.

Post-Throwing Medball Work

Finally, Gunter offers two different post-throwing medball routines to help your pitchers improve. You'll observe what a typical push day and overhead day look like in Gunter's bullpen. Medball work after throwing can help strengthen the body and reinforce correct mechanics.

This video offers 18 drills you can implement in your bullpen right away. Coach Gunter will show you how to develop pitchers who have great mechanics while keeping arms healthy.

100 minutes. 2020.