Two-Way Players: How to Train as Both a Pitcher and a Hitter

At the high school level, many of the best players pitch and hit. Being good at both is valuable. It is also a workload problem, because throwing and swinging both ask a lot of the trunk, hips and shoulders.

Where two-way players get into trouble

• Full bullpen and full batting practice on the same day, every time
• Pitching in a game, then taking a hundred swings the next day
• Lifting planned for a pitcher, with hitting added on top
• Playing the field at a throwing-heavy position on rest days

Each piece is reasonable on its own. Together they leave no recovery.

Plan from the mound outward

Pitching is the higher-risk activity, so the week is built around it.

• Day of an outing: pitch. Hit in the game if you are in the lineup, with little extra swinging.
• Day after: recovery, arm care and a light hitting day. Tee and front toss, low volume.
• Middle days: the main hitting work, with machine and live at-bats, and the main lifts.
• Bullpen day: bullpen first, then a shorter hitting session.
• Day before the next outing: light throwing, a few quality swings.

Count everything

• Pitches, including bullpens
• Throws from your position
• Full-effort swings

Pitch count guidelines apply whatever else you do. See pitch counts and rest days. The guidelines also advise against catching on days you are not pitching.

Share the gym work

Much of the training overlaps: lower-body strength, rotational power, trunk control and mobility serve both skills. A two-way plan does not need double the lifting. It needs one program written with both in mind.

In our remote program, two-way players add roughly four to five hours a week to the pitching workload, spread so the heavy throwing and heavy swinging days are apart.

Watch for warning signs

• Velocity or bat speed trending down
• Soreness in the elbow, shoulder, obliques or lower back that does not clear
• Command or timing slipping late in the week

Any of these means reducing volume, starting with the extra work.

Deciding later

Most players eventually specialize, often in college. Until then, training for both keeps options open. What matters is that one person is looking at the whole week.

Talk to your coaches

Your team coach decides where you play. Make sure he knows your pitch counts and what you are doing outside practice, so a start on the mound is not followed by a day at shortstop and a long cage session.