Conditioning Drill: Rotational Strength & Power Workout for Pitchers (Baseball)
Elite-level rotational strength and power training used by MLB pitchers. Develop core power and rotational velocity for pitching performance.
Instructions
Exercise 1: Med Ball Rotational Slams 4x8 each side - explosive rotational power. Exercise 2: Cable Chops 3x10 each side - resisted rotation. Exercise 3: Landmine Rotations 3x12 each side - controlled power development. Exercise 4: Med Ball Side Toss 4x10 each side - lateral rotational explosion. Exercise 5: Pallof Press 3x15 each side - anti-rotation core strength. Exercise 6: Tornado Ball Throws 4x8 each side - maximum rotational velocity. Exercise 7: Russian Twists 3x20 - rotational endurance. Exercise 8: Band Rotations 3x20 each - high rep metabolic work. Emphasize quality of rotation and power transfer through kinetic chain.
Coaching Points
- Rotational power is foundation of pitching velocity
- Every rotation engages full kinetic chain from feet to fingertips
- Explosive intent critical on power exercises
- Control exercises build stability for power expression
- Balance left and right side work prevents asymmetry
- Core fatigue affects throwing - schedule accordingly
- Progressive overload through load and velocity increases
At a Glance
- medicine balls
- cable machine
- landmine
- resistance bands
- slam balls
Quick Actions
Similar Drills You Might Like
Explore more drills to build your practice plan and develop well-rounded skills
Seated Core Strengthening Exercises for Baseball Players
Seated core stability exercises that isolate the abdominal muscles and develop the strong foundation needed for powerful baseball movements.
Upper Body Power & Strength Workout for Elite Baseball Athletes
Advanced upper body training focused on developing explosive power and functional strength for elite-level baseball performance.
Body Weight Exercises for Baseball Players
Essential bodyweight strength circuit for baseball players focusing on functional movements that translate directly to on-field performance.