The BioForce Baseball Blog     
How Often Should I Do My Pitching Drills?

Coach tackles the frequency question

Dear BioForce Faithful,

Your questions really are the lifeblood of our online community and I thank you very much for them.

This week, a fellow BioForce faithful asked about how often you should do the pitching drills in our videos.

Here’s the email from Max…

Dear Bill,

“I recently purchased 3 of your DVD’s (How to Become a More Explosive, Athletic, & Powerful Pitcher and Level 1-3 of the shoulder & elbow conditioning). Last night I had a chance to watch the How to Become a More Explosive, Athletic, & Powerful Pitcher DVD. My question relates to the 6 steps in the reverse regression training. How often should the player work on this and how many reps of each step should be done, you do not cover this on the DVD. If you could give me some guidelines for this it would be greatly appreciated. Also both my 13 & 15 year old sons have started the Level 1 shoulder and elbow conditioning, they both say they can really feel the burn and are finding muscles they didn’t know they had. Thank you in advance for your time.”

Max W.

Max, I’m very glad to hear that you have watched the DVDs and they are working the program. My goal is to get a companion manual published this summer to help plan the workouts, both in-season and off-season. This email should help give you some insight on how to use the program in-season.

In-season, it is time to maintain what we have gained over the off-season in both strength and mechanics. The goal is to stay sharp and enhance your timing mechanism (a great drill for timing is pitching drill 3 in the DVD.)

Last night (Tuesday), my younger son Craig came into our academy to do a tune up and prepare for his next start on Friday. His high school team doesn’t do a lot of pitching preparation in between starts. Sometimes that is a good thing if you like working your own system. There isn’t anyone to get you off course and try to put band aids on the bad curve you just threw.

I can’t believe his high school baseball career is coming to an end in a few short weeks. The bright side of the equation is that he is following his brother to go play college baseball. Still not sure where yet, but I think he is ready to make a decision very soon. It’s been great for him that he has some options right now and four schools are interested in him. He’s feeling very good about all the hard work he has put into his game. But, I digress. Back to the subject at hand.

Three weeks ago, he did the same thing on Tuesday in preparation for a Friday start, a short bullpen working all his pitches, fine tuning his pitching mechanics, and getting his timing down. The result? Well, a two-hitter against one of the best hitting teams in the state with maybe one or two walks. The following week? Didn’t do the bullpen and the result? He got a win, but couldn’t get the curve over very well. He walked a few more batters than he should have. Craig certainly didn’t have his best stuff, but competed through it well. Last night he was feeling good working on his timing. Something came out of his mouth that put a huge smile on my face….well inside at least. Couldn’t show him I was jumping up and down for joy! He said he better get back to doing his mid week workout because he noticed a difference in his performance between the two games.

I’ve seen a phenomenon with both of my two boys. They work real hard preparing, have a great game and feel…ok, now I’ve got it….found the groove. And then take a little step back and relax a little. Less drills, the routine changes, and BAM, have trouble finding the strike zone again.

Then they get frustrated and can’t figure it out….


Develop a working routine and stick with it. Every day. Every week.

What did he do last night? After a good warm up, like some of the physio ball circles in the 12-Minute Shoulder and Elbow Endurance Solution dvd Level 1, and a few choice other warm up drills like the internal and external rotator cuff band exercises, he threw a few drill 4 step behinds until his shoulder felt good and loose.

He went right into about 10 to 12 pitching drill 2′s to work on waking up the body and getting the glove side active and ready to work. He was also focused on his posture at release point too, keeping his head over his knee and foot at release.

After that, he went right into drill 3 from about 45 feet or so. His focus on the first 5 to 10 was to get his equal and opposite timing down at foot strike and making sure his glove side was working as we talk about in the DVD.

Once he felt comfortable with his timing and tempo, he broke off a few curves to wake up his release point, then a few change ups too.

At this point, he felt ready to progress to pitching. He got up on the mound and threw about 10 to 12 fastballs from the stretch. He was only throwing about 50 to 55 feet at this point. We didn’t want him to over throw and stress the arm and shoulder too much. The purpose of this session was to enhance his timing and keep his touch and feel going.

He proceeded to work all his pitches from the stretch and wind up making sure he took a little break after about 15 pitches…because that’s what we do in a game. We certainly don’t crank off 40 to 60 pitches in a row in a game right?….hopefully not.

Overall, he didn’t throw more than about 30 or so off the mound. He was throwing about 70% effort too. He did cut loose on a few at the end, but the purpose for this session was to stay sharp.

What will he do the rest of the week? Today he has a game, and will play a position. So he’ll throw a little as usual. Not a bad idea to keep the arm loose. He might do a few of the pitching drills with a partner as part of his warm up routine. He plays catch with a purpose. Tomorrow, the day before his start? He’ll take it easy with the throwing. He might do a few towel drills with pitching drill 2 and pitching drill 3 as well as some with the stretch and wind up just to enhance his timing, but for the most part, he’ll rest the arm and shoulder. He might spin a few curves and change ups to feel it coming out of his hand, but not too many. He needs to be physically fresh for Friday.

Pre-game. More drill 2′s and pitching drill 3s to a catcher at a short distance. And then on to the mound.

Then go out there first inning and kick some arse.

By the way, if you own our How to Become a More Explosive, Athletic, & Poweful Pitcher DVD, my younger son Craig is our athlete performing the pitching drills in the DVD.

You might be wondering about why he doesn’t do our pitching drill 1. I use that drill primarily for kids who have trouble with the active glove side. Once they get that part of their game down, we focus a lot on the other drills. For some people, that drill 1 can actually promote an open shoulder while throwing. I would use it with the sole intent of working on stacking and an aggressive glove side.

Max, I hope this helps you. Thanks for the great question.

Until next time….

Train like a champion today!

One Response to “How Often Should I Do My Pitching Drills?”

  1.   Lifeletics Says:

    What is a standard drill practice?

Leave a Reply