There are many different approaches today on how to teach pitchers how to improve their pitching velocity and still develop good mechanics.
However, few rely on evidence based sports science research methods to verify why those methods work.
Preseason High School All American junior lefty client throwing upper 80’s displays explosive mechanics
Here are some principles to follow that not only make sense but are based on a more scientific approach rather than common belief based coaching methods.
1. The Law of Individuality
From over 17 years of experience being online and by doing hundreds of video analysis and lessons and clinics, we know most pitchers are capable of throwing 5-7 or even sometimes 10 mph faster. However, there is no magic bullet. It is just a matter of using what research has proven.
The key is to improve pitching mechanics while insuring that the pitcher is functionally strong and flexible so that his body is not preventing him from improving.
All that is required is the desire to improve and to not think there is some magic bullet out there such as weighted balls, long toss, weight training, Pitcher’s Power Drive or any other training tool. None of those has proven to work.
2. Use Evidence Based Coaching Methods
Most reading this are not professional pitchers although many may hope to be. Some do not have access to a quality pitching coach who uses evidence based methods such as video analysis to provide accurate feedback. Those coaches who are not using video analysis cannot provide accurate coaching of the most complex high velocity action in all of sports.
Besides getting quality professional coaching, pitchers must also develop and apply a professional attitude during practice and competition.
Pitchers must commit enough time if they expect to improve. Most do not. They want things easy and are always looking for the magic bullet. Most of these will not maximize their performance and will end up having to settle for mediocrity.
Most amateur pitchers have about an equal amount of time to spend on practicing their pitching or on other aspects such as conditioning or the mental part of the game. They can either apply themselves to what has proven to work or do other activities that will not make them better.
Thus with a skill activity such as pitching, which is built on a strong foundation of mechanics, enough practice time must be invested in order to improve.
Other factors such as getting enough sleep, good nutrition and learning how to manage stress are all important. Not getting enough sleep or good nutrition will not allow a developing pitcher to maximize his potential.
High school pitchers need to begin acting as if they are professional so that they apply themselves with maximum intensity while practicing their pitching and during conditioning sessions.
Many pitchers do not understand that in order to maximize pitching velocity they must practice with game intensity actions rather than at 75-80% effort.
Plus prior to practice sessions or conditioning routines, every pitcher should have a goal during these times.
Thus if pitchers have the goal of improving their pitching velocity they must have the right attitude during practice.
3. How To Build Explosive Movements
What separates high velocity pitchers from average velocity pitchers…MLB pitchers like Justin Verlander, Aroldis Chapman or Fernando Rodney? Speed of movement, explosive leg drive down the mound. Lunging instead of just striding.
Few pitchers, parents or instructors understand the importance of focusing on speed of movement and explosive power rather than ball control. Ball control is easily accomplished by applying a high volume of target practice using blocked-sets of pitches…while focusing on single locations over and over…not matter what pitch he is trying to improve.
Thus movement speed and tempo down the mound must be part of every pitchers practice if they want to maximize pitching velocity.
Vern Gambetta, the first conditioning coach to introduce function training and the medicine ball to MLB baseball always said: Strengthen the movements – not the muscles.
Skill: This is the first thing that pitchers must have even before they work on speed of movement. They must fully understand the sequence of the deliver…the mechanics. If they are not able to develop good mechanics on their own they should hire a competent pitching coach who uses video analysis techniques to provide accurate feedback.
Or the very least to study our instructional DVD’s or use our Video Analysis service to learn exactly which mechanical faults are holding you back. We generally discover during video analysis sessions that nearly all amateur pitchers we see have 3-4 major faults that are reducing their pitching velocity by 5-7 and sometimes 10 mph.
Explosive Power: Pitchers also must train to be explosive so they can move their bodies faster down the mound in order to build energy to transfer from the lower body to the trunk and finally to the arm which delivers the ball.
Pitchers must be able to create force production with their body since the pitchers arm is used mainly for ball control…not for producing velocity.
Part of the explosive power equation beside the ability to develop force production is being conditioned properly so that there is less risk of injury. Functional strength is key rather than building strength in the weight room that is not usable.
Stabilization Strength: Pitchers need to not only produce explosive movements under control but they also must be able to stabilize (control body movements) over their back leg and front leg in order to efficiently transfer forces from the large muscles of the legs to the trunk and finally the arm.
A lack of good stability not only reduces force production and velocity but increases the risk of injury because the pitcher’s throwing arm has to do more work.
In baseball we see too many pitchers who focus too much time on strength training and less time on movement speed and stabilization strength.
4. How to Develop And Improve Arm Speed
When we talk about improving velocity we must talk about how to get the pitchers throwing arm to move faster…often referred to as arm speed. Thus the faster the arm moves the faster the ball comes out of the hand and off the fingers.
So how then do we get the arm to move faster? The lower body and the trunk are the key to maximizing pitching velocity…not the arm.
The key is to first start the body as far away from the plate as possible. Then the pitcher must develop weight shift by getting the front hip moving initially by leaning toward the plate so that pitchers head remains over his center of gravity from start to landing. The back leg at this point should be bent but it must remain stable and should not collapse.
Once the ball comes out of the glove, back leg drive begins until the leg fully extends. The pitcher then makes his turn into landing.
At landing the hips have already opened and much of the pitchers velocity from elastic energy production has already been produced and stored except for trunk rotation and trunk flexion.
It is the speed of trunk rotation and trunk flexion forward that ultimately determines arm speed. If the pitcher moves down the mound fast and braces the front hip and leg then he has a very good chance of maximizing his velocity.
However, most amateur pitchers lack stabilization strength so that forces are efficiently passed off from one action to the next.
Find a high velocity pitcher like Verlander or Chapman and you will see speed of movement, bracing action and power trunk rotation and trunk flexion forward.
5. Other Important Actions That Influence Velocity
A pitchers arm action or how he takes the ball out of the glove until he lands is very important. The pitcher wants to get the arm extended and yet he wants the arm to shorten at the right time. His throwing arm must be in a good position at landing so that the trunk and throwing shoulder can pull the arm through into ball release.
If the throwing arm is too extended at landing, where the ball is too far away from the head, then more stress goes to the arm.
The glove arm is very important in maximizing pitching velocity. As the pitcher approaches landing his glove arm is pulled down which helps create tilt of the trunk and elevates the throwing elbow above the throwing shoulder and above the non-throwing shoulder.
It is the glove arm along with the bracing of the front leg which helps initiate trunk rotation.
6. Reducing Mechanical Faults Improves Pitching Velocity And Reduce Injury
Pitching velocity is a function of the amount of energy the body develops during the pitching motion. If there are any energy leaks then velocity is reduced.
In pitching mechanical faults or faulty movement or sequencing is what prevents pitchers from maximizing velocity.
Since the body acts as a chain, moving from one action to the next, from large muscles to smaller muscles, small mechanical errors magnify and reduce velocity.
For example, if the front hip and leg do not brace upon landing then energy leaks and does not shift or get passed off to the trunk…which in turn will reduce pitching velocity. Actions such as this not only reduce velocity but increase the risk of arm injuries.
Other actions such as striding too far where the pitcher is not able to get his head and shoulders up and over his front leg at ball release is another energy leak that reduces pitching velocity.
Other potential mechanical faults are letting the back leg collapse, not bracing the front hip and leg, poor posture, using too short or too long a stride, landing across the center line are just a few. We have identified nearly 20 common pitching faults that reduce velocity and increase the risk of injury.
Ultimately, in order to maximize velocity remove any slow movements or hesitation and any lateral or swinging actions…which all serve to slow the pitcher down.
Of course these are all mechanical or technical issues that any competent pitching coach, who uses video analysis techniques, can help the pitcher prevent.
However, there are other elements to consider too. Elements that allow you to both get into the best positions easily and generate maximum power from those positions. Most pitchers below the elite level ignore them. Don’t make that mistake.
7. Principles of Conditioning At the most basic level achieving maximum pitching velocity is about moving fast. The faster the body moves the faster the arm moves and the faster the ball will be.
A large part of this is making sure the sequence is correct so that the large muscles are doing the work while the smaller muscles like the arm lag behind and are basically along for the ride.
However, you need to train fast to fast to throw fast. So leave the distance running or any isolation exercises behind. You want to perform mostly full body explosive exercises that increase the ability to generate power during your pitching motion.
We are talking about exercises that work your whole body, especially your legs and upper body.
exercises such as:
- lower body plyometrics
- explosive Jumping
- upper body medicine ball
- side and skater lunges
- push-ups
- maximum effort sprinting
Again…stay away from exercises such as Olympic lift, heavy squats or bench press. They have been proven to create injury and provide little benefit to help pitchers improve performance.
Again as conditioning guru Vern Gambetta suggests….most of this strength training will be based on movements rather than muscles.
9. The Principle of Practice
The key to improvement is good goal oriented practice sessions. As they say practice makes perfect. However, in pitching only practice with video feedback will make your mechanics better.
There is nothing more effective for improving mechanics or velocity than just pitching from the mound. Flat ground throwing has little benefit since pitching occurs from a slope…the mound.
If you practice on flat ground you will get good at flat ground pitching but if you want to get good at real pitching you must pitch from a mound…the majority of the time.
If you are lucky enough to find a pitching instructor who uses video regularly to provide you with feedback on your mechanics then he may be able to help you with your technique.
If you are working on your mechanics then just work on improving each aspect your delivery one step at a time.
If you are working on control then make sure you are using maximum effort throws. Never slow down your delivery in order to try to hit a spot. That will only serve to slow you down and reduce velocity.
If you are working on hitting spots within the strike zone then follow our over-practice bullpen where you throw a high volume of pitches in blocked sets of 5-8 pitches in multiple sets.
When you are working on game situations then make your practice bullpen as game realistic as possible.
How much pitchers should practice depends on their age, their goals and the time available.
The key is if you want to improve your skills you should practice more than you actually pitch in games.
Plus you should be careful of overdoing anything whether it’s practice or throwing too many pitches in games without enough recovery time. Injuries can be caused by overuse as well as poor mechanics.
One last thing…most pitchers do not do enough practice pitching.
10. The Principle of Movement With Stability
Pitching velocity obviously has a great deal to do with mechanics or technique. However, pitchers who lack functional strength and flexibility or stabilization strength will have difficulty getting into positions, being stable and locked-in in those positions in order to generate maximum power.
So pitchers need to be able to combine good range of motion, and flexibility with stability.
This means having a normal range of motion in your feet and ankles, and your hips and shoulders.
Pitchers also need to develop a warm-up routine for not just the lower body but for the throwing arm as well. One that targets all the muscles in the throwing arm. This routine should be done each time prior to pitching. There is one that we recommend and have recommended for years based on scientific research.
In order to use back leg drive, get into a proper position and landing so the shoulders are properly positioned and so that the trunk can rotate fast and flex forward, all the joints must provide normal range of motion.
If you lack range of motion then functional exercises that emphasize flexibility should be part of your routine.
Remember a lack of flexibility can cause mechanical problems such as tight hips or tight lats and of course lead to more injury.
We recommend that every pitcher have a strength and flexibility assessment at the end of every season by a certified conditioning coach or trainer. They will normally provide corrective exercises that can done during the off-season to provide more mobility and range of motion.
Those are 10 principles that when put into effect will help you improve your pitching performance.
Most youth pitchers pitch in the 50’s and some the 60’s, while most high school pitchers stay in the low 80’s.
By applying these 10 principles most pitchers can improve their ability to add much more velocity to their fastball.
The post 10 Principles For Developing High Velocity Pitching Mechanics appeared first on Baseball Pitching.
