How to Strength Train to Improve Fastball Velocity

The pitcher is the most important player in a baseball game. The faster he can throw, the more likely the batter is to strike out, keeping the ball from even being put into play. Strength training is a good way for a pitcher to make his fastball faster. It is important to make sure that you train correctly in order to build the right level of base strength, then convert that strength into power for fast, effective pitches.

Instructions

  1. Basic Strength

    • 1

      Squat three times a week with a barbell across your upper back. You should keep your back tight, your shoulder blades together, and your abs flexed during this movement. Your feet should stay flat, and your thighs should be parallel with the ground at the bottom of the movement. This will give you a good base to use when you pitch.

    • 2

      Bench press by lying under a barbell, lowering it down to your chest, then pushing it back up. Keep your buttocks on the bench and your shoulder blades together. This will give you the foundation arm and chest strength you need.

    • 3

      Perform weighted crunches by lying on the ground with a weight on your stomach, held in place with crossed arms. Your legs should be bent with your knees pointing at the ceiling. Engage your stomach muscles and crunch your upper body upward, stopping before your lower back leaves the ground.

    • 4

      Overhead press with two dumbbells. Hold them at shoulder height, then push them straight upward, keeping your back straight and taking care to keep them moving in a straight line. You can move your upper body backward, then forward in order to keep the dumbbells in a straight line rather than curving around your face.

    • 5

      Perform three sets of each of these, with a weight that you can only do six to eight repetitions. The exception is the weighted crunches -- do 10 to 15 repetitions.

    Specific Exercises

    • 6

      Hold two light-weight dumbbells at your sides and bring them up, as if you were spreading wings. Once they are parallel with the ground, hold them for a second, then let them back down. Repeat six to eight times.

    • 7

      Bring the same dumbbells straight forward, until your arms are again parallel with the ground. Return them back to their starting position. You can adjust the weight if this is easier or harder than the previous exercise.

    • 8

      Sit on a seat or medicine ball with a piece of elastic tubing under one foot. Curl it with your wrist until you feel tension in your elbow, then uncurl it. Repeat for six to eight repetitions.

    • 9

      Bend at the waist with two dumbbells held in front of you. Bring them to your sides, again as if you had wings, then return them to their starting position. Repeat six to eight times.

    • 10

      Perform these exercises two or three times a week to develop the specific strength you need to pitch faster.