How to Build Up Your Pitch Speed

As is true with all athletes, baseball players must develop some degree of physical fitness in order to be considered proficient at the game. Pitching, an important part of baseball that involves a pitcher throwing the baseball from the pitcher's mound to the batter standing at home base, involves precision, control, strength and speed. The speed at which a pitcher throws the ball to the batter can greatly reduce the batter's chance of hitting the ball. To increase pitching speed, pitchers must target core groups of muscles involved in pitching.

Things You'll Need

  • Lightweight dumbbells
  • Baseball
  • Exercise equipment (optional)
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Instructions

    • 1

      Hold the baseball properly, with your index finger along the back of the ball. Practice throwing the ball with your elbow circling just a little towards the first base. This is called the elbow circle break and helps you to throw the ball straight at your target, even when throwing faster.

    • 2

      Practice throwing the ball and pushing off with your leading leg as you are about to release the ball. Plant your foot and extend the knee as you prepare to throw the ball. This will increase your pitching speed. By doing lunges and squats, you can build the muscles in your legs.

    • 3

      Increase the strength and flexibility of your pelvic and torso muscles. When you throw the ball, your pelvis and torso should rotate while still providing you with balance. To strengthen these muscles, stretch your groin muscle, practice hamstring curls, leg lifts and abdominal exercises.

    • 4

      Strengthen your rotator cuff (part of your shoulder), your forearm and your wrist by lifting light weights, throwing baseballs and even throwing footballs. By doing improving these muscles, you will be able to build up your pitch speed.

    • 5

      Practice with a friend or partner. Throw the ball back and forth and if possible, have someone clock your speed. Chart you improvement and continue to condition yourself. When you have reached the pitching speed you desire, develop a regular practice and workout routine so that you can maintain the speed.