Why High School Pitchers Must Train In-Season
Why High School Pitchers Must Train In-Season - Lewis Physical Therapy & Sports Rehab
When most high school pitchers think about training, they focus heavily on the off-season. They lift heavy, sprint hard, and make big gains from November through January. But once the season begins, many players back off training altogether — and that’s a major mistake.
What you’ll learn in this blog:
Why pitchers need to train at least twice per week in-season
How to structure off-season, pre-season, and in-season training
What happens if you stop training mid-season
The best ways to combine lifting, sprinting, mobility, and recovery
🎥 Watch the full breakdown on YouTube here:
🚨 The Problem With Backing Off Training
Many pitchers believe they should only lift hard in the off-season and then completely back off once the season begins. The problem is, when you stop training, you start detraining. Velocity drops, recovery time increases, and nagging shoulder, elbow, or low back pain creeps in. By the time summer tournaments arrive, performance is already declining.
📅 A Year-Round Training Framework
A complete program should include:
Off-season (Nov–Jan): Work capacity → accumulation/submaximal lifting → maximal strength blocks
Pre-season (Feb–Mar): Submaximal strength with higher sprint intensity, then max strength peaking before games
In-season: Twice-per-week lifting at 75–90% of max, reduced volume, sprinting and plyos at high-intensity/lower frequency, mobility, recovery, and arm care
Post-season: Deload + reassessment before the next off-season
🏋️ Why In-Season Training Matters
Even training just twice per week helps pitchers:
Maintain velocity
Recover faster from outings
Prevent breakdowns in shoulder and elbow health
Keep power and explosiveness sharp throughout playoffs
Skipping training means starting over every off-season. For serious pitchers with college or pro aspirations, year-round training is non-negotiable.
📅 Ready to Throw Pain-Free?
Struggling with throwing pain? Don’t let it hold you back.
👉 Text “Arm Pain” to 732-724-1381 to schedule your discovery call and get your FREE copy of The Arm Pain Blueprint.
💪 Worried that Poor Throwing Mechanics Are Causing Your Arm Pain?
Struggling with your mechanics? Learn the common throwing mistakes I see and how to correct them.
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🎙 Listen to This Episode on The Lewis Physical Therapy & Sports Rehab Podcast
Catch the full breakdown of why in-season training is critical for high school pitchers.
🎧 Listen on Spotify: https://open.spotify.com/show/4A6iBs0CzkAwSu9rUVPfGX?si=lrea2AaWQSy5USIT90KXhQ
⚡ Looking to get stronger, faster & more explosive?
Dominate the mound with the Triple Threat Sprint System — our 10-week plan for building baseball speed & power.
👉 https://www.lewisptsr.com/home-page-673984-4202
