Pitcher weight training

Question
Hi Sean,
I saw you gave advice to an 18 y.o. regarding workouts. How about for a 13 y.o.?

My son is 5'4', 96 lbs. He runs daily, and can endure tough team workouts (practices, no weights).  Has played travel ball on super-competitive team for 5 years. Is a talented pitcher, but would like to see his velocity increase. As he prepares to try out for JV next year, should he start working out at the gym? If so, what exercises/routines do you recommend?

Thanks!

Answer
Cole,

You will hear 50 different responses to this question depending on who you ask. However, myself and the strength coach at the baseball facility I give lessons at had a conversation about this awhile back. I had fathers of young kids asking the same thing you are.

I was told that until they reach 15-16, that the strength coach basically concentrates on building stamina and mental toughness. Basically they do a lot of cardio workouts mixed with some body weight workouts (sit ups, push ups, pull ups, body rows, plyometrics). His basic goal is to keep the kids in shape and prepare their bodies for the heavy weight lifting once they mature and finish growing.

You can get a 4-6 pound med-ball to help with some workouts. You can add the med-ball to body weight squats, lunges, situps and many more workouts. Buying a rubber resistance cord for light arm workouts is a great idea. A long list of workouts using the cord can be found online. These help strengthen the shoulder which helps prevent injury and can add a few miles to your fastball.

At a young age we do not want to push their growing bodies to fast. You can actually increase injury risk if you strain them too much and try and build to much muscle while they are still developing.

For now, focus on developing great mechanics, so that his body allows itself to improve over time. Work on various pitches also. Being strong before you have mechanics is just a waste of money at the gym as your body will simply fight itself.

Good Luck,
Sean