The 15-Minute In-Season Workout Program For Pitchers

Keep Your Pitcher Strong, Healthy & Game Ready In Just 15 Minutes a Day

Busy Season? No Problem. This is Designed for That.

Your daughter’s juggling practice, games, travel, and school. She doesn’t need another long, draining workout. She needs something effective, efficient, and tailored for the in-season grind.

With just 15 minutes a day, this program helps her:

Maintain core strength and joint stability
Improve mobility and prevent injury
Boost body awareness and confidence
Stay fresh for games—not sore from training

The 15-Minute In-Season Workout Program For Pitchers is a smart, pitcher-specific strength and mobility routine co-designed by Coach D and Coach Dakota (a former professional football player with the Atlanta Steam and current professional trainer) crafted specifically for in-season pitchers who need to protect their arm, reduce soreness, and enhance performance without burning out.

🌀 In-Season Gains, the Smart Way

Built for busy in-season schedules
Keeps pitchers strong & injury-resistant
Only 15 minutes a day
No gym or gear required
Helps build confidence, balance & control
Ages 10+

Get The 15-Min Workout Now

My daughter is a freshman pitcher and this is her first full season playing both high school and travel ball. She was starting to complain about hip tightness and shoulder soreness—so I grabbed this workout hoping to help. WOW. Within two weeks, she felt stronger, more mobile, and even her pitching coach noticed better posture and energy. It’s now part of her weekly routine. I love that it’s designed by someone who’s actually BEEN a pitcher.

Melissa P.

This 15-minute routine has been a game-changer for my daughter. She used to feel sluggish and tight after long weekends of pitching, but now she uses this workout to bounce back faster. It’s simple, effective, and doesn’t interfere with her practices or bullpens. I appreciate that it strengthens the right areas—glutes, core, and hips—without overworking her arm. She’s gone 6 weeks injury-free and throwing more consistently than ever.

Derek T.

What surprised me the most was how this routine helped not just my daughter’s body - but her mindset. Before, she’d get nervous before big games, feeling sore and unsure. Now, she does her warm-up and recovery with intention. She’s more focused and confident because she feels READY. Coach D even includes a mental reset bonus that my daughter keeps in her bag. For 15 minutes a day? This is the most valuable training tool we’ve used all season.

Amanda R.

Meet Coach Dakota

Powerhouse Trainer. Former Teammate. Impact Leader.

Coach Dakota, Founder of DH Flag Football, is a nationally recognized elite trainer, and the heartbeat behind the DR3 Fastpitch 15-Min In-Season Workout For Pitchers. As a former professional quarterback with a long list of accolades, Dakota brings the same laser-focused mindset, discipline, and drive that once made her a standout on the field to every athlete she now trains.

But what makes Dakota’s journey truly unique? She was also a softball teammate of Coach D. That shared history created an unshakable bond built on trust, work ethic, and a passion for developing young athletes—especially girls—into confident, strong, and mentally resilient competitors. Together, they’ve fused their strengths to build this program.

Certified by NASM (National Academy of Sports Medicine) and CPR/AED, Dakota combines deep athletic intelligence with an educational approach to fitness and skill-building. She has trained thousands of youth athletes nationwide and is especially gifted at helping girls tap into their true potential—physically, mentally, and emotionally.

Dakota helps athletes train smarter, get stronger, and show up powerfully—in sports and in life. She co-leads programs, clinics, and mentorship experiences that align seamlessly with Coach D’s educational philosophy and mission to empower not just players, but the parents and coaches who support them.

From turf to teamwork, from mindset to mechanics—Coach Dakota is more than a trainer. She’s a trailblazer who’s helping redefine what it means to “play like a girl.”

My daughter plays on a competitive A-level team, so we’ve seen it all—trainers, programs, you name it. But this is the first time she’s actually felt stronger and healthier during the season. Coach D and Coach Dakota nailed it. The movements are softball-specific, and it’s clear they understand what a pitcher’s body needs. No more guessing games. She’s throwing with more confidence, less soreness, and most importantly—she’s loving the process again.

Michelle T - Parent of 16U Pitcher

How soon will we see results?

Is this training safe for my daughter to do during the season?

How long does my daughter have access to this program?