ONEighty Athletics's video: How to Train Dual Position Baseball Athlete

A common question we get from baseball coaches is "how do I train my ace pitcher, who also plays another position?" My answer is pretty simple. Keep the weightroom work and intensity high. He will need to be strong, in shape and resilient. I would watch how many throws he gets during the week at other positions. If you lift 2 days a week for 45 minutes a piece, it will probably break down like this: 90 minutes of training (2x45 minute sessions) 20 minutes worth of warm up (10 minutes each day) 20 minutes of abs and forearms (10 minutes each day) 10 minutes of arm care (5 minutes each day) 40 minutes of total body training (20 minutes each day) 20 minutes upper body (10 minutes a day) and 20 minutes of lower body (10 minutes a day) That's not a ton of training or wear and tear on the body as opposed to possibly 450-600 throws a week from your ace pitcher. For example: 75-100 pitches in start (excluding warm up and intra inning pitches) 50 throws a day for warm ups 5 days a week (250 weekly) 50 throws a day for practice (double plays, relays, etc) (100 weekly) 30 pitch bull pen once a week (excluding warm up) 480 total throws a week vs. 40 minutes of training (half of which is upper and the other half lower). So, to answer some questions, just try to do a good job of monitoring and tracking the number of throws he/she gets. If you're only training in the weight room for 40 minutes a week, then use that time to get strong through quality lifts like squats, front squats, deadlifts, lunges, etc... not quantity. Train hard but be cognizant of the amount of throws and hidden throws that you may not realize he/she is making.