火箭人 http://www.usatoday.com/sports/baseball/01allstar/2001-07-09-clemens.htm The in-season version is more compacted, if not more demanding. The day after a start features running and agility exercises, heavy legwork and abdominal exercises. Day 2 is comprised of bullpen work, upper body training that includes 600-2,000 stomach crunches and distance running. 如果沒有特別要求，在球季中的訓練簡單多了。在先發後第一天跑步、敏捷性練習、 腿部重度練習和腹肌練習。 第二天有進牛棚，及600至2000次的腹肌訓練 跟長跑組成的上半軀體訓練。 stomach crunches (http://beckysingleton.com/wbz2.htm) Day 3 is a mild cardiovascular workout along with more ab work and light running before giving way to a fourth day of sprints and playing catch. The visible benefits on Clemens are thick legs that provide the drive to keep his fastball humming at 95 mph, and muscled arms that reduce the wear and tear of throwing a splitter. 第三天是一個溫和的練習，做一些腹肌運動及輕量的跑步，這樣能讓第四天的衝刺及 投補練習能順利進行。 前前..洋基體能教練 http://sports.espn.go.com/community/s/2001/0508/1193275.html Jeff Mangold: Our starting pitchers, the day after they pitch, they perform a heavy leg day. On day 2 which is their bullpen day, they perform after they throw a upper body routine. Those two days alone will help arm strength. Arm strength is the ability to throw the ball. That is done by the total body, not just the arm. We really attack the legs, squats, lunges that work the quads and hamstring. And we do a lot of abdominal work to work the midsection. 我們的先發投手，在他們先發完的隔天，他們會有大量的腿部訓練 第二天是他們的牛棚日，在他們投完以後，會有例行的上半身訓練 這兩天的菜單可以幫助手臂的力量。手臂力量是投球的能力來源 但要完成投球動作是得靠全部的身體的運作，而不僅僅只是手臂而已。 我們著手強調於跑步、蹲坐、衝刺這些可以活動四頭肌和腿筋的動作。 然後我們會做一些伸展腹部的運動。 Jeff Mangold: Day 3 would be a lighter leg day, at less intensity than Day 1. Day 4 is a light running day, that's the day before they pitch. Day 5 is pitching day. 第三天有份量比較輕的腿部課程，至少比第一天的強度輕 第四天是輕鬆的跑步課程，是一天也是他們輪值比賽的前一天 第五天是先發日。 Zito interview clip.. http://www.pitching.com/article/complete-interview-with-as-lefty-barry-zito/ Mills: In talking about preparation how important is it between starts? Let's talk about this week. Tomorrow for example you pitch against the Rangers, what do you do the next day? Zito: I do my running. Mills: What kind of running do you do? It's kind of like sprint work. Zito: We call it 10-10-10's. You run 90 yards and then take a 15 second break and then another 90 yards. It's real hard and then you do about 10 of those and then you move to 45 yards and have 7 second rest in between and do about 10 of those. Then we do our heavy leg lifting. That's the hardest day. As far as throwing I do about 70 ft just to get the feel and I make sure I throw change-ups to keep the feel. Mills: What do you do the second day after you pitch? Zito: That's my long toss day. As you know I used to do long toss everyday but now this is my designated long toss day. (Barry had called me in April just before the draft to ask my opinion on his throwing. I advised him to cut down on his long toss to once or maybe twice a week at the most) I throw 250 ft to 300 ft. I try to stay at 50 throws. We warm up at 60 ft for about 10-12 throws and starts moving back after every three throws. Some guys follow this some don't. Then I come in and throw change-ups and curveballs on flat ground to get my feel at regular distance. And then I go into the bullpen and I do what is called a "short side" where the catcher sets up right on the plate instead of full distance. I will crow hop from the backside of the mound up about five throws to get that feeling of getting on top of the ball and then I will crow hop down the mound about five throws and then go into my routine. Mills: How many pitches will you throw during your bullpen? Zito: From 30-35 and then I always finish off with two hitters. And the two hitters are always the first two hitters I will be facing in my next game. The first hitter will be out of the wind-up and the second hitter will be out of the stretch. Mills: What about two days before you pitch? What exactly do you do? Zito: I go out and do a slight long toss about 150 ft. Then do the same flat ground and then I will throw my full side which is full distance. I also lift upper body on this day after I throw. Mills: What kind of intensity do you use while you are throwing your bullpens? 80% 90% what? Zito: On my sides yes. When I was in college I would throw just about all the fastballs as hard as I could. But I learned that kind of breaks your arm down. It's not really effective because you can't hit your spots as well. I try to be as loose as I can so it probably comes out to about 75-80% of maximum. And 85% is about as hard as you can get. Mills: How about the day before you pitch. What's that routine? Zito: It's kind of like the day after I pitch. I just play a little catch at 60 ft. trying to get the feel of my curveball and change-up just going through the wind-up and stretch on flat ground. Mills: 那在你先發前一天有什麼樣的例行工作呢？ Zito: 就很像我投球完後一天，我只有在平地上做一點六十碼的投球， 用wind-up跟stretch姿勢試著去抓到曲球跟變數球的手感。 --

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