How to Pitch & Throw Faster

Every baseball player strives to improve their pitch speed or throwing strength. If you were never taught proper throwing technique, this can prove to be quite difficult. Although you might never pitch in the majors, there are things anyone can do to improve the velocity of your throws. You can apply these techniques to your own workout or pass them along when practicing with your child.

Things You'll Need

  • Weights
  • Ball
  • Glove
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Instructions

  1. Off-Field Exercises

    • 1

      Exercise your core. Pitching or throwing obviously involves more than the arm muscles. Core strength is essential to the proper twisting and lunging involved in throwing a ball.

    • 2

      Do regular shoulder exercises. Military presses are great for the shoulders. To do a military press, sit on a bench or a stool and raise weights above your head. Do this with weights that are approximately 50 to 60 percent of the maximum weight you can lift. Lift until the shoulders are too fatigued to do any more. Repeat this routine three times weekly.

    • 3

      Perform scapular stabilization exercises. These exercises strengthen the muscles around the shoulder joint, preventing injury and shoulder pain. An easy exercise you can do at home involves placing both hands above your head. Start with your right arm and try to reach as far down your back as you can. Use your left hand to grab the right elbow and force it down even further.

    • 4

      Do plyometric workouts. Plyometrics are exercises in which the muscle is stretched and then contracted quickly. A good example is clapping push-ups. The push-up motion stretches the pectorals then the clap forces them to contract. To do a clapping push-up, do a regular push-up, and then launch yourself off the ground in the up position high enough to clap once before returning to the down position.

    • 5

      Stretch regularly.

    On-Field Exercises

    • 6

      Play long toss before games. Long toss starts as a normal game of catch that you generally do to warm-up before the game. Start 10 feet apart, and after each time you throw the ball take one step back. Do this until you can no longer get the ball to your partner without it bouncing. Don't take a running start. One step, and then throw.

    • 7

      Play catch on your knees. This strengthens the arm and the core muscles since it relies on them exclusively to throw the ball. Without using your legs, it forces your arm and core to work harder.

    • 8

      Work on proper technique. The ball should always be slightly above the top of your head with your elbow above your shoulder before throwing. Step toward your target and release the ball. Work on making your abdominal muscles twist during the throwing motion for added velocity.

    • 9

      Warm-up with something heavier than a baseball. A softball or a football makes a great warm-up tool to loosen your arm. Once you throw a baseball, it'll seem much lighter and slightly increase your velocity.