Differences in Medicine Ball Exercises for Pitching and Hitting

Medicine ball exercises are an essential component of strength and conditioning programs for “rotational” athletes. Although medicine ball exercises alone will not make an athlete sufficiently stronger or faster, they will transfer strength gained through weight training into sport specific, rotational patterns.

Most often, medicine ball exercises should teach the athlete general, rotary kinematics or sequencing: load the legs, rotate the pelvis (hips), rotate the shoulders. This fundamental sequence is elementary to most rotational movements, such as swinging and overhand throwing. During the throw or swing, power is largely generated by a “lateral” push off of the back leg. However for softball pitchers, the sequence is slightly different.

For fitness professionals unfamiliar with the softball pitching sequence, power during pitching is largely generated through a “linear” push away from the pitching rubber (like a sprinter). The pitcher strides toward home plate and as they do so their torso turns toward third base (or first base if they’re a lefty). Once their stride foot contacts the ground, the pitcher is set up to deliver the pitch and begin the rotational sequence.

At this point, their weight is entirely supported by the front leg while the back leg and foot trails rather weightless through the dirt toward the front leg. In this position, the pitcher’s front leg is both an anchor and an engine. It must be strong but also powerful, as it will determine the pitcher’s control and velocity throughout the remainder of the delivery.

In the videos below, I show you how to incorporate these considerations when teaching medicine ball exercises to your softball players. The differences in the instruction are subtle, however important to ensure that proper mechanics are transferred to the field.