Learn from a Coach You Know and Trust
Designed by Sarah Dec, former NCAA Division II & III pitcher, Exercise Science graduate from Upper Iowa University, and 2-year Practice Pro instructor.

Stay Healthy and Strong
A balanced strength program helps prevent muscle imbalances and reduces the risk of injury, keeping athletes healthy throughout the year.

Increase Pitch Velocity
The fastest way to throw harder is to get stronger. This program focuses on building the strength and power pitchers need to improve velocity.

A Complete Year-Round Plan
No need to figure out what to do next. The program is organized into Off-Season, Preseason, and In-Season phases, so athletes always know what to focus on.

Video Demonstrations for Every Exercise
Every exercise includes a short instructional video, eliminating guesswork and helping athletes perform movements correctly and confidently.

Built Specifically for Softball Pitchers
Unlike generic workout plans, this program is designed around the unique demands of pitching and complements an athlete's throwing workload throughout the year.

Perfect for Beginners and Advanced Athletes
Strength training resources for young athletes can be hard to find. This program is designed for pitchers of all ages and experience levels. Athletes can start with bodyweight exercises and gradually add resistance as they become stronger.