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Research-backed reads for pitchers.
These articles are written for baseball pitchers, coaches, and parents. Each post is informed by pitch design sources, baseball biomechanics, sports medicine research, and practical player-development constraints.
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Guides
Free Pitching Programs & Training PDFs
Explore age-specific throwing, strength, plyometric, conditioning, and clinician-led planning resources.
Explore free resourceTools
Free Calorie & Macro Calculator
Use the Pitch AI Plan calculation without an account.
Explore free resourceYouth development
Free Velocity Building Program for Youth Pitchers
A free 4-week youth pitching foundation: age-appropriate throwing practice, basic strength, recovery checks, and a printable PDF.
Explore free resourceYouth development
Free 10U Velocity Building Program: Start with Throwing Skills
A free 4-week 10U pitching template centered on coordination, target games, bodyweight strength, and recovery—not weighted balls.
Explore free resourceYouth development
Free 13U Velocity Building Program: A 4-Week Transition Plan
A free 13U pitching development template for the move toward the full-size field, with controlled strength work and a weekly workload log.
Explore free resourceYouth development
Free 14U Velocity Building Program: 6 Weeks of Foundations
A printable 6-week 14U throwing and strength framework with recovery decisions, movement quality, and no guaranteed velocity claims.
Explore free resourceYouth development
Free Middle School Pitching Program: A 4-Week Beginner Routine
A free middle school pitcher development plan designed around school, other sports, basic movement skills, and manageable practice.
Explore free resourceThrowing
Free High School Velocity Building Program: 6-Week Foundation
A free high school pitcher training template combining two strength sessions, low-volume power practice, throwing coordination, and recovery.
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Free College Pitcher Velocity Program: 6-Week Training Framework
A free college pitcher development framework with strength, power, conditioning, and throwing-load coordination for a six-week block.
Explore free resourceStrength
Free 6-Week Strength & Conditioning Program for Pitchers
A free generic pitcher S&C template with two weekly full-body sessions, exercise cues, progression decisions, and a printable training log.
Explore free resourcePower
Free 4-Week Beginner Plyometric Program for Baseball Pitchers
A low-volume introductory plyometric template for pitchers, emphasizing landing control, full rest, and progression without depth jumps.
Explore free resourceConditioning
Free 4-Week Conditioning Program for Baseball Pitchers
A free conditioning template separating easy aerobic work from short, rested accelerations, with a four-week progression and PDF log.
Explore free resourceStrength
Free 4-Week In-Season Strength Program for Pitchers
A low-volume in-season lifting template for adult pitchers, with flexible scheduling around appearances and no unfamiliar maximum lifts.
Explore free resourceThrowing
Free 4-Week Throwing & Command Practice Program
A free regular-baseball command practice template with four weeks of target tasks, session notes, and a printable PDF. No weighted balls or added high-intent work.
Explore free resourceReturn to play
Return to Throwing: Free 6-Week Clinician-Led Planning Workbook
A free return-to-throwing planning workbook with clearance questions and a six-week tracking log—not a universal rehabilitation program.
Explore free resourceCoaching
How Pitch AI helps pitching and baseball coaches
See how in-person and remote coaches can connect athlete tracking, programming, readiness, schedules, and video feedback.
Read articleApp Comparison
Pitch AI vs Ace Pitcher: which app is better?
An honest, category-by-category comparison of programming, arm care, mechanics, pitch design, training content, data, and value.
Read comparisonTools
Baseball AI pitching tools guide
Compare baseball AI, pitching apps, radar guns, speed guns, pitch trackers, pitch counters, pitch design systems, and throwing programs.
Read guidePitch Design
Pitch design workflow for baseball pitchers
A practical pitch design workflow for profiling the pitcher, testing pitch shapes, managing workload, and validating results.
Read articlePitch Design
What pitches should you throw from each arm slot?
A guide to matching pitch shapes to high, three-quarter, low three-quarter, sidearm, and submarine arm slots.
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Why adding another fastball shape can help pitchers
Learn why a sinker, two-seam, cutter, or second fastball shape can expand a pitcher's arsenal.
Read articlePitch Design
How to throw a sweeper
A sweeper guide covering arm slot fit, grip variables, release cues, and common pitch design mistakes.
Read articlePitch Design
How to throw a cutter without duplicating your slider
Learn when a cutter helps, how to test cutter grips, and how to keep it distinct from a slider.
Read articlePitch Design
Splitter or changeup: which offspeed pitch fits you?
Choose between a splitter and changeup based on fastball shape, hand action, command, and arsenal needs.
Read articleGuides
Baseball pitching app guide
Learn what a pitching app should do for training structure, mechanics feedback, workload control, and arm care.
Read guideGuides
Baseball throwing program guide
See what belongs in a throwing program and how pitchers should think about progression, intensity, and recovery.
Read guideGuides
Pitcher training guide
Learn how serious pitcher training connects mechanics, workload, recovery, and velocity goals in one system.
Read guideGuides
How to throw harder guide
Get a practical overview of the training decisions that usually matter most for velocity development.
Read guideVelocity
How to improve velocity
A practical guide to improving velocity with better structure, mechanics review, and recovery decisions.
Read guideThrow harder
How to throw harder with better biomechanics
A practical look at pelvis-trunk sequencing, trunk rotation, and why velocity gains usually come from whole-body coordination, not one magic cue.
Read articleArm care
Pitching workload and arm health
A research-backed guide to innings, intensity, fatigue, and why arm care needs workload control, not just recovery drills.
Read articleMechanics
Why video review matters for pitching mechanics
What the biomechanics literature says about trunk timing, kinematic sequence, and why good video review should change training decisions.
Read articleMechanics
Pitching mechanics: what actually matters
A more scholarly look at the kinetic chain, pelvis-trunk timing, velocity, and why mechanics should be studied as a system.
Read articleYouth Development
How to develop youth baseball pitchers
A practical guide for parents and coaches on long-term development, specialization, and healthy progress.
Read articleSafety
Safe pitching guidelines for amateur pitchers
Research-backed workload and recovery guidance for youth, high school, college-age, and adult amateurs.
Read articleBio-Banding
What bio-banding could change in youth baseball
Learn how maturation-aware grouping could improve fairness and development in youth baseball.
Read articleNutrition
How baseball pitchers should think about nutrition
A research-backed guide to energy intake, protein, carbohydrates, hydration, and recovery.
Read articleThrowing Progression
How to properly progress a throwing program
Learn how to build throwing volume and intensity without random jumps that create avoidable problems.
Read articleWorkload
How much time off should a pitcher take?
What the research says about innings, months pitched, fatigue, and planning meaningful time away from high-intent throwing.
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