1. Stay Healthy!



To be a great pitcher one of the most important abilities is availability! You must be able to contribute the success of the team when called upon to do so. No matter how talented a pitcher might be, they can’t contribute to the team when they’re hurt.


“Championships are not won in the training room!” – Ralph Weekly


Mechanically sound pitchers are much more likely to stay healthy. Poor mechanics put extra pressure and wear and tear on the body. In our opinion, most softball-pitcher injuries are caused by poor mechanics.


More on sound mechanics to come in another post.


Preparing the body to perform is also a critical part of staying healthy. Good nutrition, stretching and weight training should all be included in an overall training program.  Stretching is a must for overall flexibility and injury prevention. Both static and active stretching are important. All pitchers need to spend time stretching every day they practice or game days.


There are also many good shoulder pre-hab programs that are very useful in keeping our pitchers healthy. Surgical tubing, elastic bands or light weights are all good choices.


Post practice/game ice is a must for a pitcher.  Recovery leads to consistency. We also recommend stretching and rolling out as part of our overall program,. The idea that the underhand pitching motion isn’t damaging to the arm is one of the greatest fallacies in our game.


Yes, overhand throwing is more damaging but underhand pitching does put. great strain on the body too.


A pitcher can only demonstrate that she is a great pitcher in one place. In the CIRCLE! How do you get in the circle? Stay Healthy! BE THE BAT, NOT THE BALL!


About the Author: Cat Fritts (Hosfield) was four-year standout at the University of Tennessee, She went 49-22 with a 2.91 ERA in her career for the Vols, earning Southeastern Conference (SEC) Freshman Player of the Week honors in 2009, while also earning SEC Honor Roll accolades following the ’10, ’11 and ’12 seasons at UT. She was named the 2008 National High School Player of the Year by the National High School Coaches Association (NHSCA) while at Murfreesboro High School. Book her here.


Questions? Comments? Contact us at fastpitchprep@gmail.com