A systematic training program for baseball change pitchers, covering four dimensions: physical, technical, mental and practical application, with a recommended period of 4-8 weeks:

1. Basic physical fitness enhancement (3 times a week)

Core strength training

Russian Twist (3 sets× 20 reps): Increases the explosiveness of torso rotation

Side throwing of the medicine ball (2kg× 15 reps/3 sets of side ×): Simulates the throwing and turning action

Plank variant (dynamic bear climb + static support alternate)

Lower limb power chain development

Single leg box squat (4 sets ×8 reps/leg)

Elastic band lateral movement (resistance band sleeve knee lateral movement 3×20 steps)

Box jumping training (30-50cm height ×5 sets ×6 reps)

Rotator cuff muscle group protection

Internal and external rotation resistance training (elastic band 3×15 reps/direction)

Y-T-W-L Alphabet Fuck (2 rounds per day)

Cold water therapy (10 minutes of ice after throwing)

2. Special technical training (4-5 times a week)

Stage 1: Basic Grip & Power (Weeks 1-2)

Speed ball specialty

Grip: OK grip/palm grip comparison training

Breakdown Exercise: Forearm Delayed Release (Slow Motion Throwing with Weighted Ball 200g)

Distance control: 18 meters short throw (emphasis on finger pressure perception)

Curveball/slider advanced

Grip depth test (2 stitches/4 stitches comparison)

Wrist angle adjustment training (hold 30-45° with goniometer)

Rotation axis marking method (sphere coloring to check rotation trajectory)

Phase 2: Movement Integration (Weeks 3-4)

Step-by-step synchronous training

Balance board throwing (standing on one foot for a complete movement)

Time-lapse analysis (0.5x speed to check hip-shoulder separation angle)

Resistance parachute sprint throw (increases lower limb drive load)

Finger micro-manipulation training

Wet Ball Throwing (Wet Grip Control for Enhanced Grip Control)

Changeover between different suture grips (quick switching between 2-3 grips)

Phase 3: Simulation (Week 5 onwards)

Ball strategy training

High-speed camera playback analysis (comparing the difference between the release point of a straight ball and a variable ball)

Random signal throwing (coach suddenly indicates the type of ball)

Fatigued Throwing (simulated end-game physical drop scenario)

3. Perceptual training (daily)

Visual tracking

Color spinning ball recognition (determine the color of the sphere mark within 0.3 seconds)

Hitter's position memory training (5 seconds of observation to reproduce the details of the position)

Proprioception

Blind throwing training (complete the whole set of throwing movements with eyes closed)

Vibrating Ball Sensing (Smart Baseball Using Built-in Sensors)

4. Recovery and adjustment

Fascial relaxation: Use the TriggerPoint roller to treat the serratus anterior and latissimus dorsi

Nerve Activation: PNF Stretching (Proprioceptive Neuromuscular Facilitation Method)

Sleep management: 7 hours of deep sleep per day (using a sleep monitoring bracelet)