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National Academy of Sports Medicine answeredIn addition to having a strong core, pitchers should be sure to include in their training programs single-leg balance exercises and exercises on unstable surfaces to develop optimal control and velocity. Whether working from a wind-up or from the stretch position, pitchers must have the ability to maintain balance on one leg as they generate power and deliver the ball toward the plate. Baseball and softball are sports played standing up and therefore, whenever possible, exercises should also be done standing. Using a standing chest press rather than a bench press or using a deadlift rather than a leg press is recommended. To increase the specificity for pitchers, many of these exercises can be done on one leg or in a staggered stance. Once exercises can be done appropriately on stable ground, you can increase the intensity by putting one or both feet on an unstable surface.