Do Baseball Pitchers Really Need Endurance training? (What Most Coaches Get Wrong)
When most people think about baseball pitchers, they picture long games, high pitch counts, and hours on the field. Naturally, that leads to one common assumption:
Pitchers need a big endurance base.
At first glance, that idea feels logical. Games last 2–3 hours, and pitchers may throw close to 100 pitches. Because of that, many coaches default to long-distance running and traditional conditioning.
However, when you actually break down what a pitcher is doing, the story changes quickly.
What a Pitch Actually Looks Like
Each pitch—from the start of the delivery to the finish—takes roughly 1.5 to 3 seconds.
After that effort, there is rest.
Between pitches, athletes typically have about 20–30 seconds to recover. Over the course of a game, this pattern repeats over and over: short bursts of high output followed by controlled recovery.
That pattern isn’t endurance-based.
It’s a repeat explosive effort.
From an energy system standpoint, pitching is dominated by the anaerobic system. This is the same system responsible for sprinting, jumping, swinging, and throwing—all key components of baseball.
Why Long Distance Running is off target
Traditional long-distance running is steady, continuous, and performed at a lower intensity. The goal is to sustain effort over time without stopping.
Pitching doesn’t work that way.
Despite this, many programs still rely heavily on distance running simply because it has always been part of the culture. Instead of questioning it, coaches often repeat what they experienced as athletes.
Unfortunately, that approach can limit development.
Over time, we consistently see:
- A decrease in explosiveness
- Slower sprint speeds
- Increased fatigue during the season
- Longer recovery times between outings
- lack of pitch velocity
- arm injuries, that start from poor development of the pitchers lower body
Mileage does not translate to better pitching performance. In many cases, it does the opposite.
What Pitchers Actually Need
Rather than training like distance runners, pitchers should train like explosive athletes.
Because that’s exactly what they are.
At OC Sports Performance, we prioritize:
- Strength to build a foundation of force
- Power to express that force quickly
- Speed to improve movement efficiency
- Explosiveness to transfer training to the field
These qualities directly impact how an athlete performs on the mound. Improved force production and better coordination lead to more efficient mechanics and higher output.
Conditioning Still Matters—Just Do It Right
Conditioning plays a role, but the method matters.
Instead of long runs, we develop the aerobic system using low-impact tools that support recovery rather than interfere with it.
That includes:
- Assault bikes
- Concept2 Rower
- Concept2 BikeErg
- Spin bikes
- sled drags
- strongman conditioning
Using these options allows athletes to build capacity without adding unnecessary stress to their joints. As a result, they can train more consistently and stay fresher throughout the season.
When it comes to sport-specific conditioning, we suggest keeping it simple and relevant:
- Running bases
- Practicing pitcher fielding movements
- Controlled sprint work
Training should look like the sport whenever possible.
Fresh Athletes Perform Better
One of the biggest misconceptions in sports is the idea that fatigue equals toughness. Or being tired means you mentally tough. Or that fatigued athletes are well trained.
That isn’t true.
Long conditioning runs don’t create tougher athletes. Instead, they often leave players drained and under-recovered.
Performance drops when fatigue builds up. Speed decreases, mechanics break down, and injury risk starts to climb.
On the other hand, athletes who are well-trained and properly recovered show up ready to compete.
That’s the goal.
The Bigger Picture for Parents and Athletes
For parents and athletes, the real question becomes:
Is the training actually improving performance?
Or is it just something that’s always been done?
At OC Sports Performance, we don’t guess. We measure, track, and adjust based on real data so athletes can see their progress over time.
If the goal is to throw harder, move better, and stay healthy, the training needs to reflect what the sport actually demands.
Not outdated traditions.
If you want to learn more about how we train speed and explosiveness, check out our related blogs:
- Speed training – what does it actually look like?
- How to make someone faster in a sprint
- 40 yard dash – and why it works for all sports
Ready to Train the Right Way?
If you’re serious about improving performance and want a program built around real results, not guesswork, we’re here to help.
Book your free intro session here:
We work with middle school, high school, and college athletes across Central Oregon. Every athlete we train is measured, tracked, and coached with purpose.
We only accept 100 athletes into the program. If an athlete steps away during the season, their spot is not guaranteed when they return.
If performance matters, now is the time to commit.
