How to Throw a Baseball Harder
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- In the beginning of every practice, throw softly with a partner to warm up. Throwing softly will help to warm up your throwing arm, but throwing too fast or too rapidly considerably increases the likelihood of injuring yourself. Always warm up for 5-10 minutes with light catching, simple throwing, and moderate stretching before attempting to throw quickly or lift heavy weights
- This includes:
- Preparing for a throw by warming up loosens your muscles, and this flexibility is essential for releasing your most powerful throws.
- 2 When throwing, use your entire body to generate maximum power. There is a common belief that “your power originates from your legs,” which, although accurate in certain respects, does not convey the entire picture. Your legs create a lot of power, but you can only benefit from that power if you can transmit it from the bottom up via your throw. As a result, powerful throwers understand that they must concentrate on their entire body in order to throw properly. It appears as follows for a righty:
- Make a stance with your left foot in front of your body
- Maintain a line of sight between your shoulders and the target
- Bring the ball in front of you
- As you begin to throw, push off with your rear foot. Turn your hips and shoulders in the direction of the goal. As soon as the ball passes above your head, release it. As you release the ball, make sure to follow through with your shoulders and back foot.
- s3 Set yourself up in a powerful athletic position. As previously said, the fundamentals of throwing are likely self-evident. However, if you do the tiny things well, they will add up to something far more powerful in time. Your viewpoint serves as a logical beginning point for discussion. The stance is quite similar to that of a tennis player preparing to serve or a basketball player protecting a player. To acquire the most power possible, make sure you have:
- Lie down with your hands in the middle of your body, ready to move
- It appears as though your knees are slightly bent, as if you’re about to spring into action
- Because your feet are light, you are able to maintain your balance towards the balls of your feet. The spine and back are in a straight line.
- Lie down with your hands in the center of your body, ready to move
- As though you’re about to jump into action, your knees are slightly bent. You’re balanced towards the balls of your feet since your feet are lightweight
- A straight back and spine are evident.
- Lie down with your hands in the middle of your body, ready to move. It appears as though your knees are slightly bent, as if you’re about to leap into action. Because your feet are light, you are able to maintain balance at the balls of your feet. The spine and back are in a straight position.
- 5Push off your back foot and begin to rotate your hips in the other direction. This is the point at which you truly begin to gain power. During the process of taking a step forward with your front foot, your rear foot is propelled forward. As the ball approaches your head, your hips are going toward your target at the same time your throwing arm is rotating your body around
- 6Cock your throwing arm as your front foot touches the ground. When it comes to strong throws, timing is everything. As you land on the foot, your elbow should be tilted to the side, away from you. It’s at a 90-degree angle, with the ball directly over your head. Practice getting into this stance as soon as your foot touches the ground
- 7 When you release the ball, your body continues to move, preserving momentum and power. Continue to move your rear leg and throwing arm as your arm comes over your head and you release the ball from your grasp. You will see that they will both come across your body when you let the ball go since you have been spinning
- 8 You may gain a bit more strength on the release by snapping your fingers down on the laces. This imparts backspin to the ball, which helps to keep it stable as it sails through the air. As the ball flies, your fingers will pull down on the laces, causing the ball to spin back towards you as it travels. Just as the ball leaves your hand, snap your wrist and fingers together to stop it.
- If you haven’t previously done so, make sure you’re grasping the ball over the laces while you play. Every time you catch the ball, concentrate on locating the laces as fast as possible before tossing it away.
- 9 Relax your muscles
- Attempting to throw quickly will only result in injury. At the end of the day, throwing speed has very little to do with strength. The study of mechanics is significantly more essential. However, the majority of individuals intentionally want to throw quickly: they jerk their arms and increase the pace, causing their mechanics to deteriorate. Energy is transmitted significantly more effectively when the arms are free and the body is relaxed.
- Consider your own body to be a slingshot. Using a hard, taut sling would make it impossible to shoot properly, while using a loose, flexible band makes it easier to release, prepare, and fire
- 10 Consider the strength that is coming up from your feet to keep your form in perfect shape. Your body begins to move when you lift your feet off the ground and push off the ground. It’s nearly like a waterfall in that the force of the water doesn’t originate from the top of the waterfall, but rather from the full distance the water has traveled to fall. A same concept applies: the power begins in your feet, but you must rotate your entire body, particularly your hips and chest, in order to translate that power into your throwing action. Concentrate on the suggestions above, then implement the following strategies to help you improve your throws:
- Make a video recording of your throwing action. What parts of your body do you appear jerky or feeble
- Keep an eye on your follow-through. When the pitch changes, your body should naturally follow it, turning slightly so that your rear leg comes around in front of your planted leg. Maintain a relaxed state of mind. If you feel like you’re exerting excessive effort, you probably are. It’s not going to help
- 1 Develop a strength-training regimen to help you put additional force behind your throwing motion. It is crucial to remember, however, that strength training can only go you so far in terms of improving your power. By far and away, the most effective use of your time is to concentrate on form. However, by paying close attention to better mechanics and implementing an educated strength program, you can begin to notice results. More significantly, a strong arm has a lower risk of injury.
- If you are under the age of sixteen, you should not lift weights. The risk of damage is significantly larger than the benefit of increased strength
- When performing any exercise, make sure to move in a smooth, gradual pace. It is not crucial how much weight you lift, but rather that you are able to move through your whole range of motion
- Except for the leg workouts, you want to use light weight and high repetitions for everything. Don’t put your health at danger for a few more watts of electricity.
- 2 Increase the size of your lats, which are two of your key back muscles, in order to notice the largest gains in velocity. The best value for your money is a set of lats that are powerful and durable. These muscles assist you in transferring the force from your legs to your arms, allowing you to throw quicker.
- Overhead Pulldown: This exercise is the inverse of a pullup. There is a bar above you that is connected to a weight by cables. Pulling the bar to your upper chest while sitting down and maintaining your spine straight is recommended. Repeat this process ten times. With your arms stretched out in front of you, hold a handle so that your hands are close together for seated rows. You’ll be utilizing a rowing machine, which is connected to weights via a cable, to get your workout done. Your hands should be pressed against your chest as you gently stretch them back in front of you. Repeat this process ten times. Pull-ups: You want to use a broad grip with your hands pointing forward when doing pull-ups.
- s4 Strengthen your quadriceps and glutes to give you more power. Take away your legs, and you take away your ability to move about freely. While having a powerful arm is vital, you also need a strong base in order to throw harder. You will pay a high price if you skip leg day.
- Deadlifts, squats, leg presses, lateral box jumps, and plyometrics are some of the exercises you may do.
- Make sure to concentrate on side-to-side and rotational motions while doing hops, lunges, or any other energetic workouts, as they are more comparable to your pitching action.
- 5 Perform shoulder exercises to help preserve and strengthen your rotator cuff and shoulder joint. Rotator cuff surgery is the most common type of repair required by pitchers, but you may avoid future damage by beginning sensible training today. The majority of rotator cuff workouts are low-weight, high-rep exercises. Burning or pain are not desirable because they are little muscles that are being worked
- Nonetheless, some minor discomfort is acceptable.
- External/internal rotations: Begin in a standing position with your elbow at your side and your arm bent 90 degrees. Grip the wire in such a manner that it pushes your arm away from the body. Gradually rotate your arm in order to move your hand inward, closer to your belly button. 12-15 times is a good number to repeat. When you’re finished, reverse the motion so that your arm now rotates away from your tummy. Perform three sets of each exercise. Elevation of the Scapular Plane: Place a tiny weight in the throwing arm of your throwing arm. Direct the arm away from you in a diagonal motion. Rather of pointing up or down, your hands should be facing to the sides. Continue to lower the arm and raise it until it is straight while maintaining the diagonal angle. Repeat for a total of three sets of 12-15 repetitions.
- 6 Strengthen your biceps to assist with deceleration. Strong biceps assist you in counteracting the force of your throw, slowing you down and allowing you to maintain control of your arm. This aids in the formation of muscles and the avoidance of injuries. It is important to note, however, that you do not desire excessively huge biceps. As part of your training regimen, you should work them out 2-3 times each week.
Create a new question
- Question What are the greatest workouts to do if I want to throw more forcefully? Baseball Coach and Instructor Isaac Hess is the founder of MADE Baseball Development and Champion Mindset Training Program, a baseball training program in Los Angeles, California. Hess has also worked as a professional baseball player and coach. Isaac has more than 14 years of experience coaching baseball, and he specializes in private classes and competitions for young athletes. He has experience playing baseball in both professional and collegiate divisions, having played for teams such as Washington State University and the University of Arizona, among others. Isaac was rated as one of Baseball America’s top ten prospects in both 2007 and 2008, and he was named to the All-Star team in 2007. In 2007, he graduated with a Bachelor of Science in Regional Development from the University of Arizona. Baseball Coach, Baseball Instructor, Baseball Expert Answer Push-ups are the most effective workout for developing throwing strength. Exercises with a dumbbell, such as shoulder rises and side shoulder raises, are excellent for building strength. Maintain a focus on lesser weights
- You don’t need to bulk up in order to improve your throwing strength. Question How can I increase my accuracy while throwing harder at the same time? First and foremost, focus on accuracy. Begin by throwing slowly and accurately, then gradually increase the force of your throws over the course of many weeks or months. This will take time
- You will not notice effects in a couple of weeks
- It will take months. Question For catchers, how can I swiftly raise my legs to throw? You don’t squat all the way down
- Instead, you execute a half-squat with your feet flat on the ground so that when you grab the ball, you can rise up swiftly. Then, hurl it with all of your power towards the ground, putting your entire body into it. Question What is the best way to throw hard in general? Include your complete body, not just your arm, in the exercise. As you throw, bend toward and stride toward your target using your entire body and the leg opposite your throwing arm, as shown in the illustration. Your arm will gain more speed, momentum, and power as a result of this. Push-ups and pull-ups will help to strengthen your arm. (Avoid doing a lot of heavy lifting. This can cause you to become “muscle-bound.”)
- Question Are you able to do these exercises as an 11-year-old? Yes. Just remember to use caution. Considering that your muscles are still developing, it is easy to strain and even harm them by engaging in excessive exercise at this age. Question What is the best way to throw hard when you are small? In part because muscular size is important in throwing, it may not be feasible to throw as hard as a larger person, but you may still optimize your talents by following the guidelines outlined in the preceding article
- Question What is the best way to throw a curveball?
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- You should never throw a baseball when your arm is in continual discomfort. If your arm is regularly suffering during or after your pitching sessions, you should take a few days off from throwing and see a doctor.
Things You’ll Need
Summary of the ArticleXPower is essential for a great pitch, and by employing proper technique, you can throw a baseball harder. Set up your position with your knees slightly bent, back straight, and weight balanced near the balls of your feet to create a powerful posture. Start by taking a large stride forward with your non-dominant foot in order to create power from your entire body. Then, when you begin to throw, push off your back foot with your forefoot. Make a forward rotation with your hips and shoulders toward your goal, and release the ball as soon as it goes through your head.
Continue reading for more Baseball advice, including how to gain muscle in order to throw a baseball harder.
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Isn’t it straightforward? What can we do to make our throws more powerful? By tossing more forcefully. Interesting. If you want to see some of my “Intentionally Throwing Hard” footage in action, I’ve included a video below that showcases a few of them. From my own personal experience, I can’t say enough good things about it. In order to get out of the rut that I was in as a result of being so preoccupied with how I was throwing from a technical aspect and where my ball was going, I realized that I was never “trying” to throw as hard as I should have been in the first place.
- That is a question to which I can give an unequivocal NO.
- I am neither a trainer or a therapist, but I can tell you from my experience that the body/arm is extremely flexible to any stimuli you provide it with.
- As a result, if you exercise in a method that encourages growth, your body/arm will become acclimated to the stimuli you are providing.
- Listen to thePodcast I did with Alan Jaegerin about throwing harder while being healthier by following specific routines, which I think you’ll find interesting.
- I was picked in the first round because I threw hard as a high schooler.
- has had the yips before.
- I was able to get away from throwing hard.
got to go free.
Starting to throw in the upper 90’s is a good sign.
It is critical to build up and adapt to certain loads in this day and age where we throw with such restrictions (e.g., pitch counts, timed throwing programs, and load management).
I also believe in the importance of the mental side of speed development.
You will be fighting an uphill struggle all of the time.
Our cleats are laced in the same manner by all of us since we are all human beings.
Believe in it from the bottom of your heart.
As I said in my article “Tips to Throw Harder,” The first time I saw significant Velo increases was when I acquired aPocket Radar(click to get a discount) and really tracked my whereabouts 5-6 times each week.
Keep your spirits up if some days are less productive than other days in a row.
These days will come to pass.
Concentrate on it, and wonderful things will happen to you.
The most important thing for me is to pay attention to my arm the entire time. If she’s in excellent spirits, then let’s friggin go. If she doesn’t feel well, we’ll take a step back or perhaps take a day off altogether.
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How to Throw Harder and Stay Healthy
To be clear, training to throw harder while paying little attention to your arm strength is a certain method to increase your chance of injury. You’re piling stress on top of a dysfunctional situation. Attempting to throw with the goal of entirely eliminating the possibility of injury can cause your effort to be downregulated, resulting in minimal training gains and plateauing at your present level of ability. It is possible to teach athletes to throw harder while also reducing their injury risk by enhancing their mechanical efficiency through intelligent training.
BALLISTIC TRAINING: THE ULTIMATE GUIDE
You want to improve your pitching performance and take it to the next level, don’t you? Throwing with below-average velocity is one of the most straightforward ways to get missed. What is the quickest and most effective technique to harm your chances of training to throw harder? Don’t get injured. That is all there is to it. We’ve spent more than six years and thousands of dollars developing training approaches that reduce injury risk while increasing velocity. Ballistic Training Methods for Pitchers is a book that contains the results of the study and is available for free download.
We are certain that by assisting you in reaching the next level, you will join the thousands of other athletes and coaches who have benefitted from ballistic training.
- The science and research behind Ballistic Training
- A thorough 11-week off-season throwing program
- The benefits of a well-structured rehabilitation schedule
- And more.
Now is the time to read Ballistic Training Methods for Pitchers.
Secrets to Throwing a Baseball Harder and Faster like a Pro
Pitching is the term used to describe the act of tossing a baseball in baseball. Pitching is more than simply releasing the ball from the player’s hands; it is also the science of doing it perfectly the first time. Its biomechanics have been extensively investigated in order to determine ways to increase overall pitching performance. The pitcher may make it difficult for the batter to hit the ball by employing proper pitching methods and positioning. The fastball is the most effective pitch; professional baseball players learn how to throw a baseball harder and quicker than their opponents.
Types of throw in baseball
In baseball, there is no such thing as a single pitch; instead, the pitchers toss the ball utilizing a variety of various approaches. The throw type changes as a result of variations in trajectory, velocity, wrist position, hand movement, and arm angle, among other factors. Pitchers choose the throw type by examining the hitter and the game’s current situation. Fastball: Considered the most fundamental and vital throw in baseball, the fastball has a range of 90-95 mph and is thrown by the pitcher with the greatest amount of velocity possible.
Extra movement is employed to provide a variety of various trajectories in these games.
- Fastballs with four seams, two seams, sinkers, cutters, and split-finger fastballs are all used.
The sinker, cutter, and split-finger fastball are all examples of four-seam fastballs.
- Knuckle curve
- 12-6 curveball
- 12-6 screwball
This off-speed pitch has the appearance of a fastball, but it is significantly slower. The appearance of the fastball has an influence on the batter’s reaction time and causes him to get confused. It is a misleading delivery method that allows the payer to continue making incorrect timing assessments. When a change occurs, it has a statistically significant impact on the batter’s ability to hit; examples of such throws include:
- Forkball, Palmball, Circle Changeup, Fosh, Straight Changeup, Vulcan Changeup, Straight Changeup, Forkball
Aside from the pitchers described above, there are other additional pitchers in baseball, including Gyroball, Shutto, and many more.
What makes a pitcher throw hard and faster
The pitchers are throwing the ball at a velocity of around 100 miles per hour. These experts may appear to have superhuman powers, similar to those of a superhero. But they are employing the proper mechanics to reach the appropriate speed while still retaining perfect control over the ball, which is commendable. So, what is it that causes a pitcher to throw harder and more quickly? Is it a matter of strength? According to study, other primates can also throw items, but humans are the only ones that can throw projectiles at the correct speed and with pinpoint accuracy.
Additionally to muscle strength and good technique, the amount of elastic ligament stretching in the shoulder impacts the ball, causing it to become more difficult and faster to throw.
Another key to throwing quicker and harder is to put in the necessary time each day.
Tips for throwing harder
There are particular techniques that may be used to throw the ball harder and quicker like a professional. In general, there are three steps to the ball throwing process, each of which has an influence on the throwing velocity and strength of the ball. These stages are as follows:
- The period of the player’s posture during which the player is gathering strength and preparing to play
- The energizing phase
- The phase of precision
When everything is in working order, the player may throw at even greater speeds while maintaining accuracy and the proper strength. The following are some helpful hints for throwing harder:
- Hip-Fall: This is the most difficult trick to perfect, but it is well worth the effort in the end. Take your leg all the way up to the maximum height it is capable of reaching. If you lean a little closer to the batter, it will do the following: Swinging the body in the appropriate direction, increasing strides by around 12 inches, and improving the ability to leg drive are all benefits of this technique. The maneuver is hazardous and needs a great deal of expertise since you run the risk of injuring your elbow if you apply too much pressure on it. Move Your Chest: When you’re throwing, protruding your chest out does wonders also. In addition to providing the correct pitching action, it also adds additional whip and increases arm speed, which ultimately results in increased velocity. Separation from the shoulder to the hip: While you put your foot down, point your hip towards the catcher and move your shoulder closer in such a way that, when utilizing the Birdseye perspective, your shoulder and hip should be creating at least a 45-degree angle with the catcher. It will promote hip rotation and provide additional power as a result of higher velocity. Glove Position: When throwing, the heel of the glovehand is the most important part of the motion. The glove hand should move in sync with the throwing hand and should remain facing downward for as long as is necessary. Throwing Muscles: The elbow muscles supply all of the flexibility you require, while the muscles between the hand and the elbow provide the strength you require to throw a ball. However, all of this preparation is intended to allow the little muscles to do several tasks. To go away from the ball, merely use your wrist and fingers. It is the ideal practice to increase the velocity of a projectile by increasing its strength at the time of release.
Baseball throwing is a complex science that requires the participation of the entire body. It will take time and effort to significantly increase your throwing velocity. It is the most efficient approach to boost your speed that you practice on a regular basis while taking care of your arm. In your leisure time, pay close attention to how the professional players toss the ball and how they use their feet. Observe and mimic their throwing technique, as well as their body language. Because throwing a perfect ball does not involve simply the use of the hands; it necessitates the use of your entire body to accomplish success.
Tips on How to Throw a Baseball Faster and More Accurately
So you’re new to the game of baseball? If that’s the case, there is one talent you must master before you can learn anything else: communication. You must learn how to toss a baseball in the appropriate manner. It is a talent that will be utilized by every player on the field. Pitchers, without a doubt, must learn how to do this. Catchers must throw hard to second base in order to catch a runner who is attempting to steal a base. Fielders must throw to first base as rapidly as possible to get ahead of the hitter.
It’s critical to acquire this talent correctly because if you don’t, you might cost your team a run or possibly the game if you make a mistake.
There are several technical papers available on the internet on how to throw a baseball with more force these days. You may even view movies that demonstrate the appropriate throwing form required to throw well. However, we may begin with a few straightforward suggestions to get you started.
Tips on How To Throw a Baseball Harder
- Here’s the most crucial rule, which is why we’ve placed it first: When you experience discomfort, stop. When it begins to hurt, you must stop throwing the ball. This prevents you from damaging yourself needlessly
- Warm up your throwing arm first before you begin. This helps to relax up your muscles, which will allow you to throw more efficiently later on. Additionally, it helps to lessen the likelihood of damage, so avoid throwing too hard or too rapidly. Spend roughly 10 minutes of easy and light tossing with a partner or colleague, and then perform some simple stretches to finish up your session. Make it a point to practice finding your grasp. To throw a baseball with power and accuracy, you must understand how to grasp the ball so that it always goes where you want it to go. As a result, you’ll need to learn how to use the 4-seam grip. It is so named because, when the ball flies in the air, you can see all four seams as it turns, giving it its unique appearance. The ball will move straighter and quicker as a result of this. The horseshoe form of the seams should be across your index and middle fingers, with your thumb resting under the ball in this grip. For younger children, it is also acceptable to use the ring finger in this situation as well. You should put in the necessary effort to achieve this grip on a consistent basis. Because of this, once you have the ball in your throwing hand, you’ll need to practice swiftly switching to a 4-seam grip. This is a talent that professional basketball players possess naturally, but it is also something that can be learned rapidly via practice.
Additional Tips on How to Throw Baseball Faster
- Every day from now on, I’ll be playing catch. This isn’t difficult, and it isn’t even a bothersome task. If you are a baseball fanatic, you will enjoy playing catch. You may do it with your pals when you get together and talk about sports or your favorite television shows. Instead of spending hours on end playing video games, you could spend your time playing catch. After you warm up, you may play long toss around 4 to 5 times per week if you like. This means that on some days, the throwing distance is increased by a few feet, but only by a little amount. You may expand it by 3 to 5 feet one day, and when you’ve gotten comfortable throwing at that extent you can progressively extend the throwing distance farther. For smaller children, over the course of 3 to 4 weeks the total distance should be roughly 100 feet. When it comes to Little League, that’s the distance between the bases plus the distance between the pitching plate and the home plate. It is recommended that the distance be progressively increased to around 250-300 feet for high school students. Because only through repetition can you and your body truly learn how to throw a baseball further, the long toss is essential. In addition, while you’re playing losing toss, you must send the ball straight through your long toss partner rather than fighting for a rainbow pass to be awarded. A straight throw is preferable, even if it takes several bounces to reach your companion
- A curved throw is preferable.
Health Related Baseball Tips
- When your throwing arm becomes unpleasant, you may need to take a break from throwing for a while. You may use the time to run sprints, which will actually benefit your arm’s recovery by increasing blood flow. Sprinting also helps to strengthen your legs, so be sure you’re in good shape. This implies you’ll need to increase your arm strength as well as your core strength. If you want to throw harder, you’ll even need to increase the strength of your lower body. Throw a baseball on your knees or while sitting down if you have any doubts about the importance of your legs in throwing. I’m willing to wager you won’t be able to throw that hard. So, what exercises can you take to strengthen your arms and legs? Strength training might be difficult if you are still achy, since you may not be able to use gym equipment effectively. You’ll need to enlist the assistance of a qualified fitness specialist. In fact, the assistance of a fitness professional may be quite beneficial at any age in terms of increasing your total strength. It is possible to perform several workouts at home if you do not have access to a teacher or a personal trainer. even without the use of weights Jumping rope, sprinting, push-ups, sit-ups, pull-ups, and any number of activities with one of those large fitness balls are examples of what you can do.
The Final 3 Tips on How To Throw Harder
- Make an appointment with your coach to learn appropriate techniques. For the majority of players, the most fundamental throwing stance consists of aligning your feet and shoulders with your aim. Next, while maintaining your head up, you throw the ball as far away from you as you possibly can toward the objective
- Lift your non-dominant foot (your left foot if you’re a right-hander) and then lower it pointing at your objective while using your dominant foot to propel you forward with your dominant foot. You can also shuffle a few steps closer to your goal in order to acquire some forward movement. It relieves pressure from your body and improves your accuracy
- After that, you should focus on your ball release technique. It’s difficult to express, but getting the appropriate “feel” for your throw is critical if you want to throw with accuracy. And, once again, to improve your throwing technique, you must engage in regular throwing practice. When you’re playing catch with a friend, try to aim for his or her head or chest and observe whether your accuracy improves with practice. You might also try tossing at a wall with a target on it.
Conclusion on How To Throw a Baseball
The principles for throwing a baseball are straightforward for most players who are simply looking to have fun: always warm up before throwing, practice often, and keep yourself healthy and powerful. For those who truly want to succeed, it all comes down to one thing: get a decent trainer and coach and follow their instructions! Keep in mind that as you become older, you will ultimately learn how to throw a baseball more quickly if you follow this advice. It’s likely that if the athlete eventually wants to be recruited for college baseball as a pitcher, he or she will need to have some velocity on their fastball.
In general, the principles for throwing a baseball are straightforward for recreational players: always warm up before throwing, train constantly, and maintain physical fitness. For those who truly want to succeed, it all comes down to one thing: find a decent trainer and coach, and follow their instructions. It is possible to gradually learn how to throw a baseball more quickly as you get older if you keep this tip in mind. It’s likely that if the athlete eventually wants to be recruited for college baseball as a pitcher, he or she will need to have some zip to their fastball.
How to Throw a Baseball Harder
The principles for throwing a baseball are straightforward for most players who are simply looking to have fun: always warm up before throwing, practice constantly, and maintain physical fitness and strength. All it takes to be successful is one thing: find a decent trainer and coach, and follow their instructions. With this guidance in mind, you will ultimately be able to learn how to throw a baseball quicker as your age increases. If the player eventually wants to be recruited to play college baseball as a pitcher, he or she will most likely need a little bit of speed on their fastball in order to be successful.
- Power testing, mocap, and kinematic sequencing are all used in the evaluation process. A thorough evaluation includes video analysis, a customized strength training program, an adequate 2-3 week ramp-up period, a customized throwing program, a enough dynamic warm-up period, an adequate amount of recovery, and a proper nutrition program.
Let’s get this party started. The following are ten subjects on how to throw a baseball harder!
1. Assessment: Movement Screen
Athletes should be evaluated and treated for any severe physical restrictions that may interfere with their ” mobility strategy,” such as discomfort or excessive tightness. This should be done prior to beginning any program. The Assessment will also assist us in better designing a tailored program in terms of mobility/stability exercises, weight room programming, and other aspects of fitness (it may even identify the need for a PT and whether training needs to be put on hold altogether).
2. Assessment: Power Testing
Significant physical restrictions that may have a detrimental impact on the athlete’s ” mobility strategy,” such as discomfort or excessive tightness, should be addressed before to beginning any training program, if possible. It will also assist us in developing a more tailored program for each individual, including mobility and stability exercises, weight room programming, and nutritional counseling and education (it may even identify the need for a PT and whether training needs to be put on hold altogether).
3. Assessment: Mocap and Kinematic Sequencing
It is not all throwing motions that are made equal. Other men rely more on strength, while others rely more on elasticity (facial tissue), and some men are simply genetic “outliers” in terms of physique. A closer look, not only at the results of various research, but also at the facility’s own observations, indicates that there is one common denominator that explains why hard throwers generate easy velocity: appropriate sequencing along the kinetic chain.
“Kinematic Sequence” is a term used to describe this timing sequence, which can only be observed by using motion capture sensors that are put on the pitcher’s body during the throwing motion.
4. Assessment: Full Video Analysis
Through the use of video analysis, we may identify areas in the delivery where the pitcher may be losing energy and/or adversely influencing the timing of his kinematic sequence, thus depriving himself of gas. In spite of the fact that every pitcher is unique, there are certain similar elements that we observe in their pitching mechanics that most likely require more investigation and attention.
5. Customized Strength Training Program
The development of lower half power is responsible for a large portion of the velocity that is created in any program. This can only be done with the implementation of a comprehensive, personalized strength and conditioning regimen. Any cycling program that does not involve strength training is offering you a piece of shady medicine. Period.
6. Adequate 2-3 Week Ramp-up
On a football field, you wouldn’t immediately hop into a huddle and run a route as if nothing was wrong. Throwing a baseball, on the other hand, is no different. To throw with great intent, it is necessary to gradually raise the amount of work that is done. Here’s how we break it down in simple terms:
- The purpose of the on ramp is to assist in the development of throwing tolerance and throwing workload. We also utilize this period to introduce weighted ball correction drills to assist in re-patterning any mechanical difficulties that may have occurred during the delivery phase. 2-6 weeks (a decent general rule is one week on ramp for every week off from throwing)
- When: Typically, after a period of 2 or more weeks without tossing
7. Customized Throwing Program
Participating in a well-thought-out throwing program that is meant to work in conjunction with your strength program is essential. Because most throwing regimens consist of 5 days of throwing, they should be divided down into daily segments based on the intensity of the throwing. The sort of throwing that is done on these days varies from program to program and is determined by the athlete’s aims as well as the program’s objectives:
- The following levels of intensity are available: Low Intensity (recovery), Medium Intensity (long tosses, out only), and High Intensity (pull-downs).
8. Adequate Dynamic Warm-up
It is a requirement in all of our programs, and it is developed based on the movement evaluation, as well as our motion capture and video analysis. This is done on a daily basis, regardless of the method, intensity, or phase that is being used at the time.
- A static warm-up (based on examination of soft tissue health and mobility)
- A dynamic warm-up (movement)
- Activations of the band (excluding recuperation days)
- Recovery following a throw
Soft tissue work, mobility and stability training, cuff activations, stabilizations (if there is laxity present), and movement should all be included in a comprehensive warm-up that takes up at least 25% of the overall session duration (about 25 minutes).
9. Adequate Amount of Recovery
After-throwing care and recovery should be representative of 25% of the whole session duration (approximately 25 minutes). A minimum of two recovery days and one to two days off per week are required. Recovery days consist of cuff activation and stability drills in addition to light catch. When it comes to taking days off, this not only provides the athlete with much-needed physical and mental relaxation, but it also serves as a wonderful mental break.
10. Proper Nutrition Program
It is frequently the case that when it comes to boosting throwing velocity, a person’s bulk cannot be controlled, which indicates that too much of their body weight is made up of fat rather than muscle. So, in an ideal situation, both body weight and body fat should fall within a specific range. The majority (but not all) of today’s minor league and professional pitchers have body fat percentages ranging between 10-15 percent on average. If you want to throw harder, you need to follow a comprehensive eating regimen that includes the goal of building lean muscle mass.
Lean muscular mass is followed by a burst of gas.
There you have it. the top ten must-know tips for throwing a baseball harder. We’ll see you in the gym. Written by Nunzio Signore (BA, CSCS, CPT, NASM, FMS) If you’d like to be included to our email distribution list, please provide your email address here!