How to Increase Pitching Velocity
Article in PDF format Article in PDF format At first glance, throwing a baseball may appear to be a straightforward task. However, if you do not understand the right tactics required in pitching, your ability to throw will progress at a slower rate. Baseball is a sport that can be enjoyed recreationally or professionally. Proper training and boosting your pitch velocity may help you enhance your performance. Increasing your strength and improving technique will both enable you to begin incorporating more force and velocity into your pitching motions.
- 1 Make sure your fingers are in the appropriate place. A pitch will need you to completely utilize your motion in order to generate as much force as possible behind the ball as you are throwing it. Maintaining the entire force behind the ball requires you to place your fingertips correctly across the pitch. When you’re pitching, keep some of these suggestions in mind:
- Ensure that your fingers remain behind the ball at all times. It is important to avoid curling your hand or fingers in front of or to the side of the ball when throwing it. Your thumb, pointer, and index fingers are used to hold the ball in place. It is necessary to lay your fingers over the horseshoe stitching, running parallel with it. Using this grip when throwing pitches can also assist to improve accuracy and consistency.
- 2 Establish a pattern of consistency. Even if you practice frequently enough and have sufficient strength, throwing the ball without any consistency will prohibit you from generating additional pitching velocity over time. Developing higher pitching velocity requires consistent training, which is an important component of any practice regimen.
- Attempt to videotape your practice sessions so that you may analyze your technique
- When it comes to consistency, coaches can frequently provide insight into how you might enhance it.
- s3 Long throw is a good way to get better at it. When you play long toss, you will improve your pitching talents by progressively increasing the distance that you throw the ball from your hand. It’s a wonderful approach for drilling your throwing mechanics at various intensities, increasing your power and velocity, and being more comfortable with the action of pitching in a variety of situations. Follow the steps in this simple long toss training regimen to begin increasing the power and mechanics of your pitches immediately:
- Warm up by just engaging in a game of catch or another simple exercise. For around four minutes, throw the ball around 60′ feet. Increase the distance to 90 feet and throw the ball for three minutes. Toss the ball at 130′ for two minutes at a time. For two minutes, toss the ball between 160 and 180 feet to get the farthest distance possible. Bring it back down to 45′ and toss for one minute as a cool-down exercise.
- 4 Make full use of your physique. It is easy to conceive of pitching as a move or skill that is limited to the upper body only. Proper pitching, on the other hand, will necessitate the coordination of your entire body in a single fluid motion in order to produce high velocity throws. This notion is referred to as the kinetic chain, and it is something that you should keep in mind when practicing technique
- Inefficiency or weakness in a single move or body component can have a negative impact on the total pitch performance. In order to create more effective and forceful pitches, the entire body must function together.
- ADVICE FROM AN EXPERT 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. Isaac Hess’s full name is Isaac Hess. Coach/instructor in baseball Our Subject Matter Expert Agrees: Picking your knees up, keeping your elbows up, and finishing with a firm follow through can help you improve your throwing mechanics. Your accuracy will improve as a result of this, and you will be able to increase the speed and power of your pitches as a result of this. 5 When throwing, keep your body and hips rotated. When you are pitching, you will be employing your entire body to achieve success. This action will necessitate you totally committing to the motion and using your greatest effort in order to throw the ball as quickly as possible. Make certain that you are using the whole range of motion and torso rotation in order to enhance the velocity of your pitches.
- Increased rotational speeds of the torso, hips, and shoulders will result in increased throwing velocity. Make a commitment to refining and honing your technique and mechanics
- 6 Keep the power behind the ball. When throwing a pitch, the most important source of velocity will come from maintaining your arm and hand straight behind the ball. Use your wrist to snap the ball just at the very end of the pitching motion to ensure it is as accurate as possible. Maintaining direct contact with the ball with your arm and hand will allow you to generate greater velocity behind your pitches.
- If you rotate your wrist too soon, you will lose part of the force that is behind the ball. When throwing, keep your hand, wrist, and arm as straight as possible.
- 1 Increase your overall strength and flexibility by 10%. In addition to working on your throwing mechanics, you may incorporate various workouts into your training regimen to achieve even better outcomes overall. The development of a stronger physique as well as increased levels of flexibility will aid in the improvement of your pitching velocity. Take into consideration incorporating some of the following fundamental workouts into your fitness regimen:
- Push-ups, pull-ups, squats, lunges, hamstring curls, crunches, and full-body stretching regimens are all good options.
- 2 Lunges might help you develop stronger legs. Training your upper body and core is vital for boosting throwing velocity, but strengthening your legs is as important when trying to improve your velocity. By strengthening your legs, you may aid in the development of a stable pitching posture as well as the generation of additional force behind your pitches. To learn how to execute a correct lunge and strengthen your legs, try any of these motions:
- Maintain a straight posture with your feet shoulder width apart. To begin, take a large stride forward with one leg
- Make a straight line with your back leg by lowering it to the ground. Your front leg should be bent at the knee. In order to avoid damage, never allow your knee come in front of your toes. Stand up straight once again and repeat the action, this time with the opposite leg in the lead. You may make the exercise more tough by holding dumbbells in your hands.
- Push-ups are a great way to build upper body strength. Push-ups are a basic exercise that makes use of your own body weight to help you strengthen your muscles and increase your power. Performing a push-up will mostly work your upper body, but it will also use your core and legs. To keep safe while also increasing your pitching strength, employ the following push-up technique:
- Put yourself in a plank posture, with your hands and toes resting on the ground
- It is best if your hands are even with and just a little broader than your shoulders. Make sure your body and torso remain straight. Bending at the elbows will assist you in lowering your body to the ground. Throughout the process of lowering oneself down, your entire upper body and arms should be supporting your weight. Push yourself back up to the starting position when you reach the bottom of the motion.
- 4 Planks are great for toning your core. Planks are a static exercise that targets and fully engages your core. They are a good choice for beginners. Although the exercise itself is straightforward, it will still need you to maintain good form in order to be safe and get the most out of it. Remember to keep the following suggestions in mind when performing the plank exercise to strengthen your core:
- Put yourself in a push-up position. In a plank, on the other hand, you will be resting your elbows rather than your hands
- Maintain as much flatness as possible in your back
- Ensure that you use your core muscles in order to maintain your torso straight and your hips high. Ensure that you maintain your stance until you are unable to do so any longer
- 5 Maintain your adaptability. Strength training as well as regular practice sessions may be quite useful. These training approaches, on the other hand, have the potential to impair flexibility. Lower pitching velocity will ensue as a result of less flexibility. Always remember to keep your range of motion and flexibility by stretching your muscles routinely before and after practices or training sessions.
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- Question What can I do to improve my pitching speed? 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 CoachInstructorExpert AnswerSupport wikiHow by unlocking this expert answer from a baseball coach or instructor. Prior to putting speed as your top objective, concentrate on throwing strikes and being in the right place at the right time. This is accomplished by sound pitching mechanics. So, rather than simply throwing the ball, you should focus on improving your pitching mechanics, which will help you to make your body more effective and get the most out of it rather than simply throwing it. Understand how to position yourself on the mound, where to stand on the mound, and how to move your energy from the mound to the plate. Maintain the position of your knee and stride, keeping your elbow up and following through Break it down to its most fundamental components
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- Keep in mind to hold the ball with a suitable grip. Make an effort to maintain consistency in your pitching. It has the potential to produce better results and increase the efficiency of your action. To increase the velocity of your pitching, make use of your full pitching form and technique. Make an effort to increase your overall body strength. Don’t forget to keep your flexibility and range of motion in check.
- An injury might happen from training without supervision or without sufficient teaching.
About This Article
Summary of the ArticleXIf you want to boost your throwing velocity, exercise regularly and use techniques such as the long toss to increase your consistency. Take special note of how your fingers should be placed across the horseshoe stitching when holding the ball with your thumb, pointer, and index fingers. It’s also crucial to produce power with your full body rather than simply your upper body, which can lead to injury. It is important to twist your torso and hips while keeping your arm and hand directly behind the ball in order to generate additional velocity.
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“I’ve seen that my son has grown 15 pounds, yet his throwing velocity has not increased.” Baseball players frequently fail to achieve their full potential because they spend their time exercising in the same way as football players do. Baseball is a unique sport with distinct motions and training requirements, including:
- Continue to maintain mobility while you gain strength
- Incorporate Lateral Power Exercises
- Train on one leg
- Improve hip and shoulder separation
- Work on your rotator cuff by holding it in a 90/90 position.
The majority of mechanical difficulties, as well as a lack of velocity, are caused by an athlete’s lack of mobility or strength. Unfortunately, when it comes to child baseball training regimens, this is frequently the area that is least well-executed. Here are five workouts that will assist you in increasing your throwing velocity – one for each of the five pillars outlined above. 1. Windmills that are positioned on the side of a building (Maintain Your Mobility) If you’re still not convinced that a decent warm-up may make a difference in your showcase performance, consider the following: A baseball player’s thoracic spine (sometimes known as the upper back) is an extremely vital part of his or her body to have mobility in.
Make certain that you are rotating entirely using your upper back, rather than your arm.
2. Skater Jump w/ Band (Use Lateral Exercises)
Baseball and softball players move in lateral and circular motions, which is why they excel in their respective sports. There are many variations on this theme, including the lateral stride and rotation of throwing, a base-stealing start, the way the body turns laterally in a crow-hop from the outfield, and so on and so forth. Performing benching, squatting, hang cleans, pull ups, forward lunges, straight-line sprints, and foul poles, among other exercises, is a standard part of almost every training regimen.
Something as simple as skater jumps, which is one of the BDS Program Power Exercises, can be underutilized in baseball and softball training programs despite the fact that they mimic the movement that baseball and softball athletes use on the field.
The power that is created on this plane is easily transferred to the field.
3. Bulgarian Split Squat (Train On One Leg)
On a similar topic, baseball and softball players rarely push off with only one leg when they are on the field. Therefore, one-leg strength is really essential, and it isn’t addressed nearly as frequently as two-leg workouts such as back squatting, cleans, and rear deflection lifts (RDL). Despite the fact that there is no such thing as a “velocity drill,” theBulgarian Split Squat- one of the foundations of ourBDS Strength Program- is the closest thing you can come to one.
4. Kneeling Anti-Rotation Chops (HipShoulder Separation)
When it comes to rotational athletes and their desire to improve throwing velocity and striking power, explosive power and torque are critical factors to consider. Few, however, are aware of how to train it. What is the secret? Improve the spacing between your hips and shoulders. This practice, known as the Kneeling Anti-rotation Chop, is designed to improve all elements of hip and shoulder separation.
- Hip mobility, core stability, and rotation of the upper back (thoracic spine) are all important.
Are you curious about how our athletes achieve such remarkable velocity gains while participating in ourBDS Strength Programprogram? Drills such as the Anti-rotation chop, which aid in the improvement of hip and shoulder separation, are a significant cause for this.
5. Kneeling 1-Arm ER Wall Holds (90/90 Cuff Drills)
I get the following reaction 90 percent of the time when I ask someone to show me an example of a rotator cuff or shoulder workout:While this isn’t the worst exercise in the world by any means, does it look anything near to where your arm is when throwing a baseball? I certainly don’t believe that to be the case! The strength you develop in the posture described above will not necessarily translate to the position in which your arm is when throwing a baseball, though. As a result, you must exercise in functional postures — situations that simulate those you will be in when you will really require the strength.
Frustrations with Fastball Velocity Gains: Understanding the Long Run
We’ve had a great deal of success with ourMaxVeloprogram, which is always being enhanced and improved upon (and will continue to be improved upon indefinitely — the only constant is change). Athletes gain a great deal from the program, but the rate at which they progress is not the same for all of the athletes. Increasing your fastball velocity consistently over time is a frustrating process that takes time and effort. Many athletes believe that if they increase their speed by 5 MPH in 10 weeks, they will continue to increase their speed by 5 MPH for every 10 weeks of training.
Pitchers must suffer numerous periods of no velocity increase or even velocity loss in order to build velocity over the long term (20 months or more). In our athletes, the most typical pattern – which is supported by the MaxVelo Study Data – looks something like this:
- During the first six weeks, there is an immediate increase in velocity. The arm is feeling weary. The second six-week period saw no improvement in velocity. Arm durability increases significantly, and tiredness becomes less and less noticeable. The next eight weeks will see only very minor increases in velocity, if any at all. When an athlete trains 4-6 times per week, his or her arm durability begins to deteriorate. Another significant increase in velocity occurs somewhere after week 20.
By looking at several instances from this summer, we can also understand how non-linear development might be seen (2016). I’m still trying to figure out why this trend arises (it hints that we might want to periodize our training in a different way), but the first six weeks of any type of training are standard. To paraphrase Mark Rippetoe, author of Starting Strength, which is something I am fond of saying:
- Everything works
- Some things work better than others
- Nothing functions indefinitely
- Nothing is permanent.
Athletes who have spent their whole lives doing nothing useful and then leap into a productive program will notice instant results, even if the program isn’t particularly effective. It doesn’t matter if you only throw bullpens and play catch up to 120 feet; even the poorest long toss program in the world will produce results rather quickly. Likewise, the poorest strength program will fail. Yes, even if you use this obnoxious contraption. Progress, on the other hand, does not follow a linear ascending trend through time.
In reality, when you’re training, you’ll frequently move backwards or trend sideways.
Hans Selye identified what he refers to as the General Adaptation Syndrome, which simply outlines the notion of reacting to stress in a predictable manner. It is divided into three stages: alarm, resistance, and recovery/weariness. When a stressor is introduced, it causes the body to oppose it and waste resources in order to do so, and then it recovers (as long as the stress was not too severe, otherwise you enter exhaustion). You want to gradually add increasingly tough stresses over time to raise your fitness levels, and this is the foundation for comprehending the ideas of exercise science.
Driveline In comparison to Olympic lifting, baseball trains athletes in a manner that is far more consistent with the Bulgarian style of training, though we are much gentler on our players than they were due to the fact that connective tissue is under a great deal of stress and ballistic movements occur at a much faster rate in baseball than they did in Olympic lifting.
As a result, you build up to your “max” effort for the day – which is not necessarily your personal best, but rather the best you can be on that particular day.
To put it bluntly, this does not comport with the single/dual factor paradigm.
Although the vast majority of our athletes exercise three to four days per week, we do have a handful that train every day after being on-ramped for 4-6 weeks of consistent training.
The example I’ll use in this blog article will demonstrate how mentally taxing this type of training can be, as well as why fastball velocity does not increase at a steady pace while you’re working hard.
I have a customer that goes to the gym on a regular basis. We’ll name him Ezekiel for short. (This is not his true name.) However, it would be fantastic if it were the case.) Ezekiel is a person who is incredibly unathletic. He ran the sixty-yard sprint for his high school team in 10.1 seconds, which was a personal best for him. To be honest, I’m at a loss for words when I try to convey how terrible it is. Actually, “bad” isn’t quite the appropriate term to describe it. 8 seconds or more is considered bad.
- Ezekiel was throwing 70-71 miles per hour when he first started training here in November (six months ago)– after having been well warmed up and on-ramped for weeks prior to that.
- He tossed a 2 oz.
- In just six months, Ezekiel’s fastball velocity increased by 17-18 miles per hour.
- Ezekiel, like everyone else in our program, developed a tremendous amount of velocity very fast and was running up against the 80 MPH barrier in no time, which made him really thrilled and motivated.
- It looked somewhat like this on his velocity chart during the previous six months: The Velocity Gain of Ezekiel In the time that Ezekiel wasn’t training at my facility, he would train in the basement of his home and in his garage.
- As part of his overall preparation to become a better athlete, he also completed a significant amount of general physical readiness (GPP) practice.
- Ezekiel had been trapped at 80 miles per hour for months.
- He became dissatisfied because he was exerting so much effort and yet his velocity was not improving in the same way it had in the past.
- In spite of the fact that you will still have a beneficial training impact, your growth will be moving backwards or in the wrong direction.
- Your instructors assure you that you are doing the right thing and that you will reap the advantages in due course, but how much longer do you think it will take after two months of busting your ass?
There is one reason for this that we have already discussed: fatigue is masking your fitness underneath, so even though you have the ability to throw over 79-80 MPH, you simply cannot because your central nervous system (CNS) has been over-taxed, your muscles have been over-tired, or you are simply mentally unprepared on that particular day.
I was throwing 4 oz.
Maybe I’ll try to adapt it to the heavier balls. all right, what about the standard baseballs? MOVE OVER, COACH, GET THE RADAR GUN!
Hard Work…. Isn’t
On the other hand, when athletes on Twitter boast about how they had a fantastic training session, how they puked, or how they had one amazing outing and that they were working really hard, it really gets to me. In the MaxVelo program, that isn’t a lot of effort. That’sWednesday. Adults who have a physically demanding job while also raising children may relate to the fact that the actual hard work is turning up every single day, day in and day out, and never giving up. Putting up with the mental fatigue you experience, the constant mockery you receive from opponents and teammates because you dare to do something different, and the self-doubt that comes with it all while still giving it your all in the gym and the pitching tunnel are all examples of hard work in baseball.
Hard labor is a continual psychological attack that teases you and tells you that you should give up, with you resolving to fend it off for just one more day despite the fact that you are exhausted.
It takes a lot of work to build velocity and throw 90, 92, and 95 mph when you’re not naturally gifted athletically.
Oh, and by the way, if you think hard work ends there, just wait until you reach the next level, where you’ll be competing against players who are willing to work just as hard – if not harder – than you, as well as players who have never had to work hard in their lives because they were blessed with ungodly athleticism and natural talent.
This is why there are so many fast weight reduction programs, get rich quick schemes, and other frauds that are completely successful in our culture.
Weighted Baseball Program – Driveline Starter Kit – Provided Free of Charge For those who are ready for it, we offer a velocity program that is tailored to your specific requirements.
We’ll give you a call.
How to improve your pitching speed
A ball toss appears to be a straightforward process: you go up to the plate, pick where you want the ball to go, and throw it. This, on the other hand, could not be farther from the reality. Whether you participate in sports for enjoyment or in a league, the knowledge, technique, and workouts provided in this article will assist you in increasing your velocity and improving your overall performance.
Understanding the Physics of Pitching
Pitching a baseball requires a delicate combination of strength and understanding. It is possible to apply your body movement method regardless of your physical state if you comprehend the technique and the mechanics that are involved. It was Coach Bill Thurston of Amherst College who was the first to point out that pitching velocity is affected by a combination of rotational forces in your body, and that if you can efficiently combine these forces, you will significantly improve your pitching velocity.
- The velocity of a pitcher is ultimately determined by how rapidly he can transfer energy from his lower half of his body and legs into the rotational forces of his torso, which then propels his arm across the strike zone to deliver the ball.
- The shuttle begins by using its biggest boosters to build up momentum, and then progressively reduces the size of the rockets in order to maintain and increase the speed of the shuttle until it is launched into space.
- In a whip-like motion, this transmits velocity to the ball, allowing it to funnel and focus its energy through your body and into the ball.
- The body of a pitcher revolves around the foot that he maintains firmly planted on the mound during the game.
- Finish with a strong follow through, keeping your arm and hand squarely behind the ball to generate extra velocity behind your pitches, and at the very end, before releasing your wrist, the ball should snap in a whip-like action to complete the motion.
In order to transfer the maximum amount of created force onto the ball, it is necessary to arrange your fingers correctly across the pitch. Some pointers and tactics to bear in mind when pitching are as follows:
- Always keep your fingers behind the ball when you’re playing. Your thumb, pointer, and index fingers are used to hold the ball in place. Place your fingers over the stitching, parallel to it, and hold them there. Using this grip when throwing pitches can also assist to improve accuracy and consistency.
While knowing how to pitch may help you get some of the way there, having a healthy body and mind will help you reach the rest of the way. When it comes to athletes, the gap between living a healthy, active lifestyle and living an unhealthy one is particularly evident. Here are some suggestions to help you maintain a physically active way of life:
- Drink a lot of water. Water is essential in the process of muscle growth and strength maintenance. When your cells lose water, the protein creation and breakdown can both slow down, making it difficult to retain the muscular mass you worked so hard to achieve in the gym. Dehydration may also have a negative impact on your sports performance and increase your risk of injury, which is particularly common among pitchers. Overall, don’t forget to drink your water and eat more nutritious foods. When it comes to supplying energy for our bodies, eating is just as crucial as drinking water. Whether it’s recovering from injuries or generating energy, they are both extremely crucial parts of developing your pitch
- A healthy mind, for example. Distractions and pressure may have a significant influence on your throwing technique and the amount of force you generate, so learn to meditate and relax your mind before you go up to the mound.
Take Time Off Sports
Recovery is the most critical method, despite the fact that it appears to be paradoxical. It is possible that your drive to be the best pitcher will be detrimental to the team. You might become exhausted from the strenuous demands on your body, the various training regimens, and the muscle growth you make. After participating in a sporting event or engaging in vigorous activity, ensure that you receive plenty of sleep and relaxation to allow your body to heal itself and gain strength. Take some time each year after the season to relax your pitching arm for a period of time.
Strong vs Fast Arm
You must strike a balance between having a powerful arm and having a quick arm. Despite the fact that this article goes into great detail on the many muscles you should strengthen and improve, having a strong arm might actually slow you down. As a result, while arm strength is required to throw harder, a quick arm is equally as crucial, and you must strike a balance between the two.
For the purposes of this definition, arm speed is defined as the measurement of two kinetic actions: elbow extension and shoulder rotation. Arm speed may be improved by throwing and pitching long toss throws, especially with weighted balls, which can be accomplished by practicing (4 oz, 5 oz, and 6 oz). A quicker ball velocity will be achieved by increasing the speed of your arm when you release the ball. Furthermore, the greater your ability to aim your arm speed directly towards the target, the more efficient your delivery will be!
The most crucial component in boosting your pitch velocity is to increase your overall strength and endurance. The addition of lean muscle throughout your body will assist in increasing the power and stability of your throw. When it comes to increasing your muscle gains, there are a variety of exercises to choose from. However, the following are the most crucial muscles to concentrate on during fitness routines if you want to take your throw to the next level:
Gain Lean Muscle Mass
In physics, mass is inversely proportional to momentum, while momentum is inversely proportional to velocity. Increasing your mass will result in an increase in your velocity, which is the opposite of the opposite. The world of baseball is dominated by players with bigger physiques who throw quicker and with less effort than their smaller counterparts. This is also why maintaining a healthy weight is important. If you believe that an overweight player is a better pitcher, you are correct. However, when you throw, your leg will absorb the extra force.
This indicates that building lean muscle is a superior option since you will acquire strength in addition to weight.
Gaining lean muscle requires a high level of self-control.
The majority of muscular increases occur gradually, but problems can develop if a pitcher grows too large too quickly. Make careful to practice your throwing and technique as you build muscle so that you can maintain control over the newfound momentum you have generated.
Increase Lower-Body Strength
Your pitches have more force because of the strength in your lower body. As an analogy, consider your lower body to be the gasoline booster that will help you get started on your journey across the universe. Concentrating your exercises on your quads and glutes will provide you with the horsepower you need to achieve that massive pitching force. But remember that legs are employed throughout the early phases of throwing, which means that they are just as crucial as the rest of your pitching mechanics.
If your core is not strong enough to assist in the transmission of energy from your legs and hips to your shoulders, you will experience a significant loss of power as a result of inadequate movement. Some pitching programs suggest that if you have proper base support and strength, your core alone will increase your anticipated pitching velocity by 3-5mph. This is not always true. Physical fitness activities such as planks are a static exercise that targets and fully engages your core muscles.
When performing a plank, place your elbows on the floor instead of your hands and maintain your back as flat as possible.
If you want to engage in additional core strengthening activities, a fitness program such as dynamic cable lifts at the gym is the answer.
There will be a significant amount of power wasted due to inadequate movement, if the core is not strong enough to assist in the transmission of energy from the legs and hips to the shoulder. According to certain pitching programs, if you have proper base support and strength, your core alone may increase your anticipated pitching velocity by 3-5mph. Planks, for example, are a static exercise that targets and thoroughly engages your core. In and of itself, the exercise is straightforward and may be completed at home.
To sustain the position, use your core muscles to keep your torso straight and your hips up until you are unable to maintain it any longer.
Increased arm strength and arm speed are important factors in boosting your pitching velocity as you go up to the upper body. Wrist flexion and strength are important factors to velocity, and many coaches integrate a ‘wrist flip’ into their warmup routine to ensure that their players have the necessary strength and flexibility to perform well. Your wrist and arm are the most vulnerable to injury since here is where all of the created energy is focused towards, and because of the whip-like movement of the wrist, a sprain is a regular occurrence.
To avoid this, perform posterior rotator cuff strength exercises, which will increase your forearm and wrist speed and strength, as well as your overall fitness.
Reverting once more to mathematics and science, the equation for power is force multiplied by velocity. The ability to apply strength must be learned after you have improved your force production through the strength training described above. Weighted leaps are typically performed by athletes during their offseason to generate force quickly and hence develop power. When the formula is rearranged, the result is that velocity equals power divided by force. As a result, athletes must struggle to enhance their power because just increasing force will only result in a decrease in velocity due to the squandered energy.
Pitching Sports Programs and Coaches
An effective pitching program includes sporting activities, physical regimens, and training plans that are tailored to each player’s specific talents and strengths. The fitness activities for a baseball pitcher are meant to provide the desired training results, which include increasing pitching velocity, enhancing velocity endurance (sometimes known as “late-inning stamina,” and minimizing the chance of injury. The plan is tailored to your physical and mental needs, and it will assist you in achieving your goals in a variety of ways.
Baseball360 features over 11 professional Canadian players that can help you develop the skills necessary to become the next great pitcher.
If you want to learn more about the game of baseball and the art of pitching, this is an excellent opportunity for you to do so.
Sports equipment can aid in the acceleration of your progress toward becoming a great pitching prospect. Most essential, every pitcher need the sports glove of the pitcher who is accompanying them. Baseball360 provides you with nine high-quality, amazing pitching gloves to assist you with your game. Baseball360 offers a comprehensive selection of sports items to assist you in your training endeavors. We have over 19 different weighted balls to choose from, which will provide you with the diversity you need to improve your arm speed while exercising.
A high-quality handmade baseball is the answer if you want to improve your throwing technique and become the quickest pitcher.
How to Increase Pitching Velocity in the Weight Room
In the realm of pitching, the term velocity has become synonymous with how most pitchers are originally evaluated. Sadly, there isn’t a single item I could recommend that would help you enhance your velocity because every pitcher is different. The same strategy that works for one pitcher might not work for another. Every pitcher has a unique build and is attempting to get to where they want to go from a distinct starting place.
There is no singular approach to lay out a game plan to maximize your chances of success. Although I will cover a wide range of subjects in this blog, I would want to focus on ten specific things that can help you raise your throwing velocity in the weight room.
- Increase lower body strength
- Increase power output
- Gain lean muscle mass
- Increase lead leg IR
- Improve anterior / rotary core control
- Improve posterior cuff strength
- Improve soft tissue quality
- Create dynamic stability
- Improve core stability and transfer of power from lower body to upper body
Let’s get this party started.
1. Stop Throwing For at Least 6 Weeks in the Off-Season
In if throwing a baseball from March through June wasn’t enough, toss in summer leagues, tournaments, showcases, and autumn ball to make baseball a sport that can be enjoyed for eight months. Most men’s arms and hips aren’t built to withstand such powerful pressures for an extended period of time, which is why they begin complaining of anterior (front) shoulder discomfort, medial elbow pain, and low back pain towards the end of August or beginning of September. By the end of the season, the corpse has been completely demolished.
- Furthermore, velocity necessitates the use of both arm strength and arm speed.
- Cuff strength and scap stability aid in the development of arm strength rather than arm speed.
- Throwing necessitates physical endurance.
- That would mean that young pitchers would be throwing all year round, building strength rather than becoming weak and injured.
2. Increase Lower Body Strength
After a long throwing season, it is debatable whether or not it is in a player’s best interests to throw more in the fall. This is the time of year when they may wish to direct their attention toward increasing lean muscle mass (hypertrophy) and becoming more “athletic.” Become more conscious of your lower body as a pitcher, and you’ll be much more conscious of your lower body as a pitcher as well! Furthermore, the posterior chain (which includes the hamstrings and glutes) is one of the largest and most powerful muscles in the body.
3. Increase Power Output
The power equation is defined as Force x Velocity. Once we have increased force output through strength training, we must then learn to employ our newly acquired strength as rapidly as possible. We enjoy implementing weighted leaps to assist our pitchers in producing force more quickly, hence enhancing their power on the mound or in the field of play. (Jumps off the Trap Bars) Strengthening the lower half of the body in the weight room will also aid in the release of testosterone, which is a key factor in growing “lean muscular mass,” which leads us to topic4.
4. Gain Lean Muscle Mass
It has been demonstrated statistically that there is a definite link between body mass and velocity Having extra body weight allows a pitcher to go down the mound with more power, which has a favorable influence on velocity. The disadvantage of this, however, is that the lead leg is responsible for absorbing the additional force when the vehicle comes to a stop (at foot strike). As long as the body weight gained is made up of lean muscle, the leg will get stronger and better able to balance on its own without difficulty.
Increasing your lean muscle mass will provide you with the necessary strength to deal with all of the increased force that your body is producing.
The majority of control concerns occur when a pitcher becomes “too big, too fast.” Once his pitching instructor has taught him how to become acclimated to his new, more powerful machine, he will be able to start taking advantage of the increased velocity.
5. Increase Lead Leg IR
Another place where Internal Rotation is lost, in addition to the dominant arm, is the lead (or plant) leg, which is affected in part by the forces applied to it during the foot strike and follow through. After a lengthy season, the hip might get a little “gritty” in the lower half of the body. This can also have a significant impact on opposite arm IR since the lower body is unable to appropriately assist in deceleration, forcing the upper body to overcompensate, resulting in a “bang” on the anterior shoulder.
6. Improve Anterior and Rotary Core Control
Any pitcher’s routine that aims to boost velocity must include core exercises. Pitching is a rotational activity, and the core is at the heart of all rotational actions in the sport of baseball. To generate appropriate torque and separation between the upper and lower quarters, as well as to create the “whipping” movement that aids in the generation of the forces required to throw hard, it is crucial to maintain high core rigidity throughout both lay back and follow through. Increasing your anti-rotational core strength will assist ensure that you’re obtaining that separation from the proper location and not from your lower back or from cranking at the elbow as you would otherwise.
(Core stability at the length of the stride)
7. Improve Posterior Cuff Strength
Both arm strength and arm speed are required for velocity. Furthermore, there is a distinction between the two. Arm strength is improved through increasing cuff strength and scap stability. Throwing increases arm speed rather than strength. It will also aid in decelerating the arm while throwing if the posterior cuff has been strengthened. Results? A few examples are less “bang” on the anterior (front) of the shoulder during follow through, and less anterior glide (when the arm migrates forward, “popping out” at the front of the shoulder) during position “laid back.”
8. Improve Soft Tissue Quality
Seasons that are too long paired with short off-seasons lead to deteriorated soft tissue quality (as seen by scar tissue and “knots” that develop on the fascia of the muscle), which results in improper movement patterns and occasionally discomfort. If you are unable to move appropriately, you will be unable to maximize the essential mechanics for throwing at fast speeds. Another advantage of performing soft tissue treatment is that it provides the advantages of stretching to pitchers who have “laxity” in their muscles (loose joints).
Prior to practices and games, using foam rollers, lacrosse balls, and tiger tails is a terrific and economical method to warm up and assist athletes perform at their highest level possible.
Make sure to concentrate on the pec minor, lats, t-spine, and triceps, to name a few muscles to target. Here are a handful of illustrations: (Pec Minor) (Pec Minor) (Dowel Pec Mob) (Dowel Pec Mob)
9. Create Dynamic Stability
The shoulder must be strengthened and stabilized in order to function properly, but this must be accomplished while the arm is in motion! Shoulder motion is divided into three planes of motion: Sagittal (from front to back), Frontal (from sides to sides), and Transverse (from top to bottom) (rotational). As a result, while it is moving in one way, the cuff musculature is activating to assist in stabilizing the movement in the other two directions. When the cuff is fired incorrectly, more injuries are sustained than when the cuff is actually weaker.
Here’s an activity that helps you tie everything together: (Retraction of the band to the low row)
10. Improve Core Stability and Transfer of Power from Lower Body to Upper Body
In a pitcher, the lower body generates more than half of his or her total power output. This will result in what we call “energy leaks” (power lost due to insufficient movement) and will have a negative impact on the pitcher’s ability to throw gas. If the core is not strong enough to assist in the transfer of this power into the upper body and through to the extremities (arm), it will cause what we call “energy leaks.” Dynamic cable lifts are a good example of this. Dynamic cable lifts are a type of lift that may be controlled by a computer.
How to Increase Pitching Velocity?
The pursuit of speed can be costly, as can be shown in the following example. It is possible to find pitchers in velocity programs that promise they can get you that “additional 3-5 mph” without knowing whether or not the pitcher has built up a sturdy enough base of support via strength training to be able to withstand it all. He might be able to go up to 3-5 mph, but the odds are he won’t be able to maintain it and will end up hurt. To recap, pitcher routines that aim to boost velocity should be at the forefront of every pitcher’s attention.
There are a lot of people who are interested in learning how to enhance throwing velocity by ten miles per hour.
Making improvements to velocity is a process that involves a variety of variables and factors.
I’ll see you in the gym.
4 Ways To Increase Your Kid’s Pitching Velocity
Baseball players that throw hard have a number of advantages over their counterparts. Increase the velocity of your youth player’s pitching motion. Many times it appears that arm power for a young pitcher is purely a matter of genetics. However, this is not entirely correct. Consider some of our ideas for increasing pitching velocity.
1. Encourage Healthy Weight Gain to Increase Pitching Velocity
Pasta is excellent for gaining weight in a healthy manner. When it comes to throwing velocity, it goes without saying that height and weight are important factors. There’s a guy on my son’s 11U club team whose father played offensive guard at Michigan State, and he’s a really nice kid. The kid is enormous, both in terms of height and circumference. The father once informed me that his child had already reached 170 pounds, which is around 80 pounds more than my son.
That my average-sized son can throw harder than a youngster who is that much bigger is ridiculous, and he isn’t able to do so. However, the change is not as significant as one might expect. Currently:
- My son reaches the age of 53
- The lineman’s kid reaches the age of 60 or more.
My son has always had a slim build on top, with powerful legs and a muscular buttocks. Recognizing that he had space to grow and that the additional weight would increase his pitching velocity, I took the following steps:
- Whole milk was substituted with 2 percent milk (since the child enjoys milk)
- A minimum of twice a week, I prepared spaghetti for him. I made certain that he didn’t skip any meals. I was successful in getting him to drink smoothies.
Over the winter, he put on 10 pounds and has become much more substantial in the upper body. Despite the fact that his height is below normal, his weight is well over average. He’s also throwing with more force.
2. Use J-Bands to Add Speed to Your Son’s Fastball
J-Bands should be incorporated into your fitness routine. J-Bands should be a regular part of your fitness routine. It has been demonstrated that resistance bands not only allow your child to throw harder, but that they also help to reduce arm injuries. When performed appropriately, they can help to increase elbow and shoulder flexibility while also increasing arm strength across the arm and shoulder. J-bands are now being used in practically all baseball exercises, and you can see them in action at almost any baseball club these days.
For younger pitchers, I recommend that you attempt to utilize them three times a week for roughly 10 to 15 minutes each time.
It’s unlikely that your youngster will fall in love with the J-Bands if he’s anything like mine did.
Whenever I go all out with them, though, I end up losing him and wasting both of our time in the process.
Get a Door Hook to Secure the J-Bands
I didn’t have an apparent area in my house where I could hang the J-Bands, so I made do with what I had. First, I attached them to the metal on the bottom of our reclining couch, which served as a guide. This irritated my wife! There was also no acceptable angle for the resistance bands to be used with this setup. I ultimately decided to purchase a low-cost “door anchor.” This is a fantastic solution. You open a door, insert the anchor through a crevice in the door near a hinge, then close the door after that.
3. Use Medicine Ball Drills to Help Your Son Throw Harder
Medicine balls are excellent for increasing explosiveness, which in turn increases pitching velocity. They also assist in teaching your child about rotational motions, which are essential for both pitching and hitting. Finding a medicine ball that is neither too hefty nor too light is essential when using one. Six pounds was the perfect weight for my 11-year-old. Try the following drills to see how they work:
- From the top of the head to the bottom. Instruct your youngster to lift the ball over his head and then toss it between his knees as hard as he possibly can
- Pitching shoulder and out is the goal. Assist your kid with bringing the ball up to his throwing shoulder and pushing it out across his body while twisting his hips. Take a deep breath and hold it. Hold the ball close to his chest and then twist his hips while still holding onto the ball.
Each of these drills should be performed three times, with a one-minute pause in between each set. Also, have a look at the YouTube video embedded above for some extra medicine ball workouts. See The 4 Best Baseball Batting Aids for further information on how to improve rotational mobility for baseball (No. 3 is Free).
Be Cautious with Using Plyo Balls to Add Pitching Velocity
When working with younger pitchers, it is important to be cautious when employing weighted balls.
If you use it wrong, you might do serious damage to their arms. In the event that you decide to utilize them, stick to the lighter balls and the most basic drills possible. When your children become older, they will be able to handle heavier balls, but for the time being, err on the side of caution.
4. Hire a Private Pitching Coach to Clean Up Your Son’s Pitching Mechanics to Help Him Throw Harder and Avoid Injuries
There’s a good chance that your son’s pitching mechanics aren’t quite perfect, and this is causing his velocity to suffer. There was a lot going on with my son, including the following:
- After fracturing his hands, he wasn’t able to fully recover his throwing arm’s movement. The ball was not being pulled hard enough by his glove hand when he let go of the ball. He wasn’t stepping down the throwing mound far enough
- He needed to. In his leg lift, he was lifting his leg too straight up and down, and he was not bringing his leg in to his hip
- It appeared that he was breaking his hands too early in his motion.
The more your child’s understanding of mechanics, the more he will be able to harness his strength. Additionally, better mechanics reduce the risk of arm damage. Finding a decent pitching coach is not always simple to come across. We began by enlisting the assistance of our hitting coach, who was also our pitching coach. He did his best, but he wasn’t a pitching coach in the traditional sense. When my kid was nine years old, a father from our baseball club recommended a man who had pitched in the minors and who also offered private instruction.
He assisted us for a couple of months, then the pandemic struck and we lost contact.
Although he was OK with it, and he put him through drills, he didn’t really dig down to the granular parts of my son’s movements.
Puberty is Coming
Remember, when it comes to genetics, that you will never truly know how tall your child will be until he or she enters puberty and grows into his or her adulthood. Shorter children can sprout up, while some of the larger children will plateau in their growth and develop ordinary builds. Someone once told me that you can’t truly predict how fast your child will throw in high school until they reach puberty. I believe this to be true. In other words, while all of these tactics will aid in increasing your son’s pitching velocity, you must also be patient as you watch him grow and mature as a pitcher.
I understand that it is easier said than done.
LET US KNOW IN THE COMMENTS IF YOU DO SO.
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Read How to Scorekeep in GameChanger’s Team Manager App for further information on how to use the new GameChanger Team Manager App.