Strength Conditioning Drill: Rotational Strength & Power Workout for Pitchers (Baseball & Softball)
Elite-level rotational strength and power training used by MLB pitchers. Develop core power and rotational velocity for pitching performance.
How to Run This Drill
- 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
Quick Actions
At a Glance
- barbells
- medicine-ball
- resistance-bands
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