What Pitchers Should Focus on During the Winter Training Months

By Carson Ellis – 

 

Every year, when the season ends, I see two types of pitchers. Some hang up their cleats, take a long break, and wait until tryouts roll around to start throwing again. Others use the winter to quietly rebuild—to get stronger, cleaner, and more efficient.

 

The differences between these two groups usually show up in March. The pitchers who treat winter as a chance to get better will typically come back more powerful, durable, and confident. Those who don’t… spend the first few weeks trying to catch up.

 

Winter isn’t a vacation. It’s an opportunity.

 

1. Manage Throwing Intensity, Don’t Just Shut It Down

 

After a long season, your arm doesn’t need total rest; it needs smart recovery. Instead of disappearing from the mound for weeks, start a structured throwing plan that sequences light, medium, and heavy throwing days.

 

Think of it like tuning an engine: light days keep the arm loose, medium days build endurance, and heavy days get your arm ready to handle maximum effort without breaking down. Focus on movement patterns and arm path efficiency, not just velocity.

 

The key? Throw with purpose, not ego. If you do, you’ll show up in spring feeling fresh, not beat up.

 

2. Take a Hard Look at Your Game

 

Before you start cranking, figure out where you are. 

 

Ask yourself:

 

• Are you using your lower half close to max effectiveness?
• Do you lose velocity or command late in games?
• Where do your movement patterns break down when you get tired?

 

This isn’t about finding flaws to beat yourself up over. It’s about understanding how your body moves and where energy leaks happen. Winter is your chance to clean things up and groove movement patterns that make throwing easier, faster, and safer. 

 

3. Build a Mobile, Strong, and Explosive Foundation

 

Strength matters, but only if it lets you move and rotate efficiently. You want a body that’s powerful, mobile, and capable of generating rotational speed without feeling stiff.

 

Focus on developing strength that improves stability, mobility, and explosiveness. Your hips and torso should naturally drive the ball, transferring energy from the ground up. The goal is simple: move like an athlete—strong, coordinated, and explosive—so your movement patterns feel smooth and repeatable.

 

Strong doesn’t mean slow. When done right, strength makes you faster, more powerful, and more durable on the mound.

 

4. Refine Your Throwing Patterns

 

I tell pitchers, “Every throw has a purpose.”

 

Use drills to groove your movement patterns, smooth out energy transfer, and reinforce good sequencing. Don’t worry about lighting up the radar gun just yet. This phase is about efficiency and repeatability.

 

As you progress, move into high-intensity throwing and controlled long toss. Layering intensity like this helps your arm handle greater workloads safely while improving performance.

 

5. Develop Your Pitch Arsenal

 

Winter is the perfect time to tinker with your pitches.

 

Refine grips, tweak movement patterns, and experiment with spin. Work on secondary pitches (the ones you may not have trusted as much last season). 

 

• Test grips to improve feel and spin.
• Throw with intent to control pitch shape.
• Build confidence in your off-speed pitches before spring.

 

A focused off-season can turn a “so-so” breaking ball into a real weapon.

 

6. Strengthen Your Mental Game

 

Pitching isn’t just physical. It’s mental. Winter is the perfect time to sharpen that side of the game.

 

Think back on last season:

 

• What situations stressed you out?
• Where did you let pressure get the best of you?

 

Use visualization, breathing drills, and mental routines to build focus and resilience. Practice resetting after a bad pitch. Set small, weekly mental goals. Your mental reps now pay off when the heat of the season hits.

 

7. Stick to a Plan and Stay Consistent

 

The biggest mistake I see in winter is inconsistency. Players start strong, then fade when the season feels far away.

 

Build a plan that includes:

 

• Sequenced light, medium, and heavy throwing days.
• Mobility and strength sessions.
• Clear pitching goals and checkpoints.

 

Then stick to it. Growth happens in the day-to-day activities, not in one big push.

 

Final Thoughts

 

Winter isn’t about throwing the hardest or lifting the heaviest. It’s about building a complete foundation that is physical, mental, and mechanical, so you’re ready for spring.

 

Train with intent. Throw with purpose. Move with control.

 

Do it right, and come spring, you won’t just be ready, you’ll be ahead of the game.

 

The pitchers who embrace winter as their time to grow are the ones who step on the mound stronger, more efficient, and more confident when the fire of the season hits.

 

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Important TBR Updates

 

• Fall/Winter Elite Pitchers Bootcamps. These are a great opportunity to get prepared for the spring season. Dates include:
  Nov. 22-24 (Sat-Mon) Spots Limited
  Dec. 28-30 (Sun-Wed)
  Jan. 17-19 (Sat-Mon) Martin Luther King Day Weekend
  Feb. 14-16 (Sat-Mon) President’s Day Weekend
  To register or learn more CLICK HERE

 

• Attention Catchers!  You’re invited to join us for our 7th Annual Elite Catcher’s Bootcamp – This year’s event will be held on December 12-14th. Space is limited.  To learn more and register visit www.TexasBaseballRanch.com/catcher

 

• Our Alumni/Advanced Pitching Camp is taking place January 3 & 4, 2026. Spots going fast.  CLICK HERE to secure your spot.
  

 

• Coach Wolforth is hosting a special 90 minute webinar – “The Velocity Code: 3 Secrets to Improving Velocity and Staying Healthy” on Thursdays at 7pm CST.  If you’d like to attend the next webinar, CLICK HERE to register.

 

• Updated link! Coach Wolforth is also hosting another webinar – “The 4 Pitching Pitfalls that Sabotage Velocity, Arm Health & Long-Term Success” Mondays at 7 pm. CST. CLICK HERE to register.

 

• Attention Houston area athletes – Join us for our Fall classes! Classes are held Monday & Wednesday and will run monthly through January.  Spots are limited. Registrations for November now being accepted. CLICK HERE to download the registration form or call to reserve your spot. If you have any questions email info@texasbaseballranch.comor call (936) 588-6762. Can’t attend twice a week?  Not a problem.  We have a once a week option. Give us a call.

 

Tagged as: Baseball, baseball off-season, baseball pitching, baseball training, Carson Ellis, focus, Motivation, perspective, Texas Baseball Ranch, The Ranch