Why High School Pitchers Must Train Twice Per Week In-Season
Why High School Pitchers Must Train Twice Per Week In-Season - Lewis Physical Therapy & Sports Rehab
What you’ll learn in this blog
Why in-season training is essential for pitchers
The risks of stopping strength training mid-season
How offseason, preseason, and in-season training should be structured
The role of mobility, sprinting, recovery, and arm care in keeping pitchers durable
Why pitchers can’t stop training once the season starts
One of the biggest mistakes high school pitchers make is stopping strength and performance training once the season begins. Many athletes think the offseason is for lifting heavy, while the season is only for throwing. But this approach sets pitchers up for mid-season velocity dips, fatigue, and a higher risk of injury.
What in-season training should look like
Even just two focused sessions per week can help pitchers maintain their strength, explosiveness, and recovery. In-season training should include:
Strength work at 75–80% rep max to maintain power without over-fatigue.
Mobility targeting hips, thoracic spine, and shoulders.
Core stability to improve force transfer in the delivery.
Sprinting & plyometrics for speed and power.
Recovery conditioning like tempo runs and sled walks.
Arm care for shoulder and elbow durability.
Year-round structure for baseball performance
A proper yearly program includes:
Offseason (Nov–Jan): building capacity, then progressing to max strength.
Preseason (Feb–Mar): balancing submax strength and increasing sprint intensity while managing practice loads.
In-season (Apr–Aug): twice per week, lower volume but high-quality strength, mobility, and recovery work.
Postseason (Sep): deload, injury reassessment, and planning the next offseason.
The cost of not training year-round
Pitchers who stop training mid-season often notice:
Velocity loss by playoffs
Slower recovery between outings
Lingering arm, forearm, or low back pain
Declines in speed and overall performance
By restarting training the next offseason, they’re essentially back at square one.
Final takeaway
If you’re serious about pitching at the next level, maintaining in-season strength and durability is non-negotiable. Even two days per week of structured training can be the difference between fading late in the season and dominating all year.
🎙 Listen to This Episode on The Lewis Physical Therapy & Sports Rehab Podcast
Catch the full breakdown of why pitchers must train at least twice per week in-season to keep their velocity, durability, and recovery sharp.
🎧 Listen on Spotify: https://open.spotify.com/show/4A6iBs0CzkAwSu9rUVPfGX?si=lrea2AaWQSy5USIT90KXhQ
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Contact us at: 732-724-1381
🎥 Watch the Full Breakdown on YouTube
Don’t miss the full breakdown of why high school pitchers must train twice per week in-season, with detailed programming strategies for offseason, preseason, and in-season performance.
