Getting Back In The Saddle

Question
QUESTION: Hey Adam,

I'm 19 years old and attempting to get back into baseball before the next college season. I'll be going to a D3 school and be looking to become a Corner Infield, Corner Outfield, and Pitcher. My question to you is about pitching.

I'm 5'11 and 260lbs, I plan on getting back down to 230 since I kind of ate myself and slacked myself out of the game when I was in High School. But I've stayed fresh by always throwing and hitting when I can. What can you advise me to do as a routine everyday to get back into shape for the game (Kind of like an off season workout program) I'll take advice for anything from What to eat to Working out. I just need some guidance.

As a side note, I managed to find my delivery again with something that resembles Orlando Hernandez with the shoulder closed, higher than average leg kick, and hiding the ball and bringing it far back before going home. Are there any traps that you could see me falling into with bad mechanics in this new found windup?
ANSWER: It's a pleasure to help a kid who's as eager as you seem.

As for a workout I'll have to give you the best advice I can since I'm not the trainer. I'd say for a pitcher, you've got to be running. a devoted pitcher runs and take it from a guy who loved to pitch, it really pays off. You'll find yourself free of injury by doing this. I'd say also start mixing up protein shakes and turning that fat into muscle. One thing you don't want to do is alot of chest excersises. They'll restrict your throwing motion. If you wanna workout out do it with the legs and get those strong. Biceps can also do some work. I'd say a normal routine that you could get into would be running, then do some crunches and work on those abs, then get on some machines and work your hips, legs, and biceps or forearms.

As far as your delivery goes, I think you'll be fine. Shoulder closed well help you to get more torque and throw the ball harder. With that leg kick, make sure you balance. Hiding the ball well do you alot of good because it'll make the ball seem like it's coming faster and anything decieving helps a pitcher.

I'm glad you came to me man, it's an honor to work with guys that wanna play. Good luck with baseball and with every step you take in life.

---------- FOLLOW-UP ----------

QUESTION: After one day of the routine after pitching my body feels fantastic. My question to you is when should I throw again? I've got a catcher now that can catch me but it's on flat ground so I'm not getting the best I can on the ball. I'm hoping that maybe I can make a routine out of throwing bullpen session-esque days here and there and would love any ideas of day spans between these sessions.

Answer
I'm glad that you followed up to this and things are working out. Not many other people will actually take the advice and apply it.

I think one thing you can consider is a 5 day routine almost like a major league pitcher. I don't know how much you know about their routine but it's mostly, pitch on game day then workout during the other games and hold off on throwing then pitch again on game day. You may also want to consider shortening that time by maybe making it 3 days but don't really start working full speed on every pitch. Throw half speed to three quarters for most of the time in the bullpen and only turn it up when you want to see how you feel.

And like always, work your tail off and make something happen kid.