Swimming Exercises for Softball Pitchers

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Softball pitching uses a variety of muscles including the rotator cuff, the core and the legs. Find out about swimming exercises for softball pitchers with help from an experienced fitness professional in this free video clip.

Part of the Video Series: Water Workouts
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Video Transcript

Hi, this is Michelle McLafferty, and these are some swimming exercises for softball pitchers. Softball pitching uses a variety of muscles including the rotator cuff, the core and the legs. So when cross training or swimming, to strengthen the muscles for softball, you can really use a variety of motions in the pool. Walking lunges are an excellent exercise to do in the pool in order to strengthen the torso, core and legs. For softball pitchers I recommend keeping your arms out so you can get nice torso rotation while you go into a walking lunge. You can either do a forward lunge or a backward lunge, letting your arms move in opposition so you get the core muscles to engage while you lunge down bringing your knee to about 90 degrees and then stepping right back up again so you are getting some rotation, you are working the glutes, the quadriceps and the core. Another exercise that's great for strengthening the rotator cuff and the latissimus dorsi which are involved in powering the pitch is to do a simple lat pull down in the water. You're going to bring your arms forward, pulling the water down and back and bring the palms up on the way up, palms down on the way down.

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