What Is a Sliding Mitt? (And Why Baseball Players Wear One)

If you’ve watched youth, high school, or college baseball lately, you’ve probably noticed players pulling an oversized mitt onto their hand just before sliding into a base. That piece of gear is called a sliding mitt — and while it might look like a style accessory at first glance, it serves a very real purpose. So let

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Top 5 Shoulder Exercises Every Baseball Pitcher Should Know

“Your arm is your career. Protect it before it’s too late.” If you’ve ever felt that sharp pinch in your shoulder after pitching, you know how scary it can be. Many pitchers ignore it, thinking it’s just normal soreness. But here’s the truth: most throwing injuries start small and get worse because pitchers skip the basics, shoulder care. The good news? You don’t need fancy gym equipment or endless hours to keep your shoulders healthy. With just a few smart exercises, you can stay strong, throw harder, and reduce the risk of injury. Let’s break down the five best shoulder exercises for baseball pitchers, simple, proven moves that help you play the game you love for years to come. Why Shoulder Strength and Mobility Matter for Pitchers Every throw puts stress on your rotator cuff and shoulder joint. Studies show that pitchers’ shoulders rotate up to 7,000 degrees per second during a fastball, which is faster than most car engines spin. Without proper training, your shoulder wears down fast. Shoulder pain doesn’t just cost you innings. It can shorten your career. That’s why pitchers at all levels, Little League, high school, college, and pro, need routines that mix stretch exercises for shoulder mobility and strength drills for stability. If you train from home, programs like our Remote Pitching Training give you customized mobility and strength plans designed for long-term arm health. And if you want more proof, check out our blog Mobility’s Importance in Throwing and Its Effect on Your Baseball Performance. Exercise #1: Band External Rotations – Protect the Rotator Cuff Rotator cuff tears are one of the most common injuries in baseball. External rotations with a resistance band help keep those tiny but critical muscles strong. Attach a band to a stable object. Keep your elbow bent at 90 degrees and tucked by your side. Rotate your arm outward, then return slowly.  Do 2–3 sets of 15–20 reps. Start light. Over time, you can add resistance with Baseball Wrist Weight Sets for more challenge. Exercise #2: Sleeper Stretch – Increase Shoulder Flexibility Tight shoulders limit your throwing motion and put extra stress on your joints. The sleeper stretch is simple but powerful: Lie on your side with your throwing arm on the bottom. Bend your elbow at 90 degrees. Gently push your wrist toward the floor. Hold for 30 seconds, repeat 2–3 times. Want to see how this connects to recovery? Read our blog Post-Throw Exercises & Recovery Techniques to Increase Your Velocity. Exercise #3: Scapular Wall Slides – Build Shoulder Stability Strong scapular muscles mean better control and less pain when you throw. Stand with your back flat against the wall. Keep elbows and wrists touching the wall. Slowly raise your arms overhead, then return down. This trains the muscles that control shoulder blades, vital for pitching mechanics. Next time you’re working with Baseball Ball Sets, remember: stability equals control. Exercise #4: Shot Put Medicine Ball Throws – Develop Explosive Strength Want more velocity? Controlled plyometric throws (using medicine balls or Plyo Balls) build explosive power without putting too much stress on your arm. Stand sideways to a wall. Hold a plyo ball at chest level. Rotate, push and throw against the wall with force. Keep reps low (8–10). Be sure the hand is extending straight out in a “push” to keep stress off of the shoulder. Quality over quantity. Curious about using weighted balls? We covered it in detail here: Breaking Down the Pros & Cons of Weighted Ball Training. Exercise #5: Reverse Flys – Balance Your Shoulder Muscles Pitchers often train the front of the shoulder but forget the back. That imbalance leads to pain. Reverse flies fix that: Grab light dumbbells or bands. Bend slightly at the hips. Raise arms out to the side, squeezing shoulder blades. This keeps your shoulders balanced and durable. If you train at home, our Baseball Remote Equipment Packages make it easy to add strength work to your routine. Common Mistakes Pitchers Make with Shoulder Training Skipping warmups and stretching. Overtraining, thinking more is always better. Using too much weight too soon. Remember, your goal isn’t just strength. It’s longevity. If you’ve ever had an injury, read our blog: How to Safely Return to the Mound After a Pitching Injury. Sample Shoulder Workout for Pitchers Here’s a quick routine you can follow to put all of these exercises together: Band External Rotations: 3 sets of 15 reps Sleeper Stretch: 2 sets of 30 seconds Scapular Wall Slides: 3 sets of 10 reps Plyometric Throws: 2 sets of 8 reps Reverse Flys: 3 sets of 12 reps Want a program built around you? Explore Remote Pitching Training or check our blog Pitcher’s Guide to Recovery: Essential Strategies to Maintain Peak Performance. FAQs Q: Can I do shoulder workouts during the season? Yes, but keep them light and focus on mobility. Save heavy work for the offseason. Time this appropriately around your competitive schedule. Q: Are band exercises enough for shoulder strength Bands are a great start. Adding wrist weights or plyo balls makes the training more complete. Q: How long does it take to see results? Most pitchers notice less pain and better control after 3–4 weeks of consistent training. Final Thoughts Your shoulder is the tip of the spear of your pitching career. If you don’t protect it now, you’ll pay for it later. So here’s the question: Will you wait until pain forces you, or will you start building a stronger, healthier shoulder today? Explore our collections—Plyo Balls, Weighted Baseballs, Wrist Weight Sets, Remote Training Programs—and take control of your pitching future.

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How to Increase Pitching Velocity: 7 Workouts, Drills, and Exercises

Pitching velocity isn’t just about throwing harder. It’s the result of balanced strength, precise sequencing, and consistent recovery. Each athlete develops velocity differently, depending on their unique anatomy, mobility, and mechanical patterns. The most effective velocity training blends lower-body force production, rotational power, and durable arm-care habits to build sustainable, repeatable speed over time. Every pitcher wants to throw harder, but few understand how velocity is actually created.It’s not about muscling the ball; it’s about transferring energy efficiently through the kinetic chain, from the ground, through the hips and trunk, and finally into the arm and fingertips. If one link in that chain is weak or mistimed, velocity drops or injury risk increases.That’s why modern velocity training blends sports science, strength development, and biomechanical precision. Below are seven research-backed workouts and drills proven to improve throwing velocity while respecting the unique anatomy and movement history of each pitcher. 1. Trap Bar Deadlifts: Building Ground Force and Hip Drive Pitchers generate velocity from the ground up. Research shows hip-shoulder separation and force production from the legs directly affect throwing speed (Fortenbaugh D, Fleisig GS, Andrews JR, Sports Health 2009). How to perform: Stand inside a trap bar with feet shoulder-width apart. Engage the lats, brace the core, and drive through your heels. Maintain a neutral spine throughout. Complete 3 to 4 sets of 4 to 6 reps at a moderate to heavy load. What Science SaysIncreased leg drive correlates with faster trunk rotation, a predictor of velocity in professional pitchers. 2. Rotational Medicine Ball Throws: Translating Power Into Velocity This drill mimics the explosive separation phase of the pitching motion. How to perform: Stand side-on to a solid wall. Load the back hip and rotate explosively, releasing the ball at hip height. Focus on fast hip rotation and a balanced finish. Perform 3 sets of 6 throws per side with a 4 to 6-lb med ball. Research:Pitchers with greater rotational acceleration through the torso show higher average fastball velocity (Escamilla RF, Andrews JR, J Strength Cond Res 2022). 3. Lateral Bounds: Improving Directional Power Pitchers who generate strong lateral force into their front leg can decelerate efficiently and transfer energy up the chain. How to perform: Start balanced on one leg. Bound laterally to the other leg, absorbing softly through the hip. Keep the torso stable and avoid knee collapse. Perform 3 sets of 8 to 10 bounds per side. What Science SaysStrong stride-leg deceleration reduces valgus stress on the elbow (Fleisig GS, et al., Am Sports Med 2016). 4. Step-Behind or Crow-Hop Throws: Increasing Throwing Intent These drills teach pitchers to “sync up” kinetic timing, where the lower body leads and the arm follows. How to perform: Use a crow-hop or step-behind to create rhythm and tempo. Focus on directional drive and clean arm action. Perform 10 to 15 throws at submax intensity (70–80%) before ramping up. Why it works:Biomechanics studies show controlled overload in movement intent, not effort, improves neural efficiency and throwing output (Camp CL, et al., Am J Sports Med 2021). 5. Anti-Rotation Core Holds: Strengthening the Transfer Zone Pitchers with poor core control lose force between the hips and shoulders, the crucial torque bridge for velocity. How to perform: Use a cable or band at chest height. Press arms forward and resist rotational pull. Hold for 20 to 30 seconds, then switch sides. Perform 3 to 4 sets. 6. Weighted Ball Progressions: Neural Adaptation and Specific Power Weighted-ball training, when properly dosed, can improve arm speed by 3 to 5 mph in healthy pitchers (Reinold MM et al., Orthop J Sports Med 2018). However, it should be performed only after mobility, strength, and throwing readiness are established. How to perform safely: Start with underload throws (3–4 oz) before overload (6–9 oz). Focus on direction and tempo, not max intent. Limit to 1 to 2 sessions per week, 30 to 40 total throws. 7. Post-Throw Arm Care Circuit: Sustaining Velocity Gains Velocity means little without durability. Arm-care circuits preserve the gains made from training. Example circuit: Band external rotations – 2×15 Prone T’s and Y’s – 2×12 Forearm pronation/supination with light dumbbell – 2×12 Scap push-ups – 2×10 Worth Reading: Post-Throw Exercises & Recovery Techniques for full routines. Research:Post-throw activation and low-load recovery sessions improve shoulder endurance and delay fatigue (Wilk KE, Arrigo CA, J Orthop Sports Phys Ther 2017).   Integrating It All: A Simple Weekly Template Day Focus Key Components Monday Strength Trap bar deadlifts, anti-rotation core Tuesday Velocity Skill Crow-hop throws, med-ball rotations Wednesday Recovery Arm-care circuit, mobility work Thursday Power Lateral bounds, med-ball slams Friday Mechanics Flat-ground work, video feedback Saturday Active Recovery Aerobic flush, band work Sunday Rest Sleep, nutrition, mental reset Common Mistakes in Velocity Training Chasing radar gun readings without movement quality Overusing weighted balls or max-effort throws Neglecting sleep and nutrition Forgetting that mobility plus strength equals speed, not either alone Final Thoughts Improving velocity isn’t about throwing harder. It’s about throwing smarter.You build speed from the ground up, stabilize through the trunk, and protect the arm through recovery. There’s no single blueprint, but the seven workouts above give every pitcher, from high school to pro, a framework grounded in real sports science, not hype. Next steps: Worth Reading: Leg Workouts for Baseball Pitchers