Fastball Fuel: Youth Pitcher Program
Rowe Performance
Baseball , Youth SportsThis 4-week youth pitcher strength program is designed specifically for athletes aged 14 and older who want to take their game to the next level. Focused on building shoulder strength, improving movement pattern efficiency, and developing lower body hypertrophy, this program targets the key areas every young pitcher needs for power and durability. Incorporating rotational work and sport-specific exercises, it helps enhance pitching mechanics, increase velocity, and reduce injury risk. Whether you’re looking to throw harder or stay healthier on the mound, this program delivers the foundation to build a stronger, more explosive pitcher.
A
Weigh In
B1
Band Walks Side-Side
2 x 15
B2
Mobility Squats
2 x 3
C1
Bulgarian Squat
4 x 8
C2
Single Leg Push Off
4 x 5
D1
Seated DL Knee Flex
4 x 10
D2
Copenhagen
3 x 20
E1
Air Plane Yoga
3 x 8
E2
3-Step Lat Shuffle
3 x 5
E3
Ankle Dorsiflexion
3 x 12
A1
SH V Raises
2 x 10 @ 2.5 lb
A2
SH T Raise
2 x 10 @ 2.5 lb
B1
Push up - Downward Dog
4 x 10
B2
HK 90/90 Ext Rot
4 x 6
C1
Birddog Row
4 x 8
C2
Standing Elbow Ext
3 x 12
D1
KB Bottoms up Carry
3 x 30 @ 15 lb
D2
Wide Stance Mid Rotation
3 x 10
D3
Wrist Pronation/Supination
3 x 10
A1
Side Lying T-Spine
3 x 10
A2
Hip 90/90 Int/Ext Rot
3 x 10
A3
Supine Hamstring AIS
3 x 10
A4
HK HF Stretch W/ Side Bend
3 x 10
A5
Quadruped Straight Leg Rocker (Band)
3 x 10
A6
Prone Sh Straight Arm Mobility
3 x 15
A1
Band Walks Side-Side
2 x 15
A2
Mobility Squats
2 x 3
B1
Goblet Squat (DB)
4 x 8
B2
Assisted DL Pogo
4 x 15
C1
SL Hip Thrust
4 x 8
C2
Heidens
4 x 6
D1
Seated Alt Knee Flex
3 x 8
D2
Seated SL Knee Extension
3 x 12
D3
DL Calf
3 x 12
A1
SH V Raises
2 x 10 @ 2.5 lb
A2
SH T Raise
2 x 10 @ 2.5 lb
B1
LM SA Press
4 x 8
B2
Ext Rot Shuffle
4 x 8
C1
Incline Row Alt P-Top
4 x 8
C2
Bent Y-T-M
4 x 6 @ 2.5 lb
D1
HK H-L Rotation
3 x 8
D2
HK H-L Row
3 x 8
D3
Wrist Flex
3 x 15
Shane Rowe
Owner of Rowe Performance. I hold a degree in Exercise Science and I'm a Certified Strength and Conditioning Specialist through the NSCA. With 10+ years of experience training thousands of youth and hundreds of pro athletes, my goal is to bring elite, science-based training to the next generation—building strength, speed, and confidence in every athlete
build strength, improve mechanics, and dominate the mound with confidence. Start your journey today!
Get Fastball Fuel: Youth Pitcher Program
Frank D.
College Baseball Player
Verified Athlete""Training with Coach Shane completely changed the way I move on the field. I’m stronger, faster, and more confident every time I step into a game. The way he breaks it down makes you feel like a pro, even if you’re just getting started.""
Andrew A.
High School Player
Verified Athlete""Before this program, I was just lifting to lift. Now I actually understand how to train for baseball. My rotation, my speed, even my arm feels better. Coach Shane knows what it takes, and it shows in the results.""
Nick T
High School Baseball Player
Verified Athlete"Every session with Coach Shane feels like it’s built for baseball. I’ve gained real power at the plate and feel faster on the bases. This is the first program that actually translates to the game."
