How to Throw a Harder Pitch

Virtually every pitcher has a fastball in his arsenal. Aside from being a pitch that blazes past a batter, it is also used to set-up other pitches such as a curve ball or change-up. For example, a pitcher might throw his fastball first and then catch the hitter off guard with a slow curve on the next pitch. Developing your fastball to be as effective as possible helps make your other pitches stronger. You can also employ techniques of throwing a baseball harder to speed up other pitches. For example, you can develop two different speeds of the curve ball.

Instructions

  1. 10-Minute Throwing Program

    • 1

      Throw the baseball from a distance of 60 feet for three minutes. After you have warmed-up your arm, throw the baseball with a partner for three minutes on flat ground. Throw only fast or straight during this drill. However, you do not need to perform your full pitching wind-up.

    • 2

      Throw the baseball from a distance of 90 feet for three minutes. To gauge the distance you can throw next to the first or third base path. Each base is 90 feet from home plate.

    • 3

      Throw the baseball from a distance of 120 feet for three minutes.

    • 4

      Throw the baseball from a distance of 60 feet for the final minute. Repeat this drill five to seven days a week. The repetition of throwing will strengthen your arm over time.

    Long Toss

    • 5

      Stand 150 feet or more from your partner. This drill should be practiced one to two times per week. The slow long toss helps build-up the muscles in the shoulder.

    • 6

      Toss the ball to your partner. While the drill in Section 1 focuses on speed, this throwing drill focuses on slowly tossing the ball to your partner. The ball will be tossed with an arc rather than trying to throw with a great amount of speed so it stays on a line.

    • 7

      Repeat this drill for 15 to 20 minutes.

    Rotator Cuff Exercises

    • 8

      Perform the external rotator cuff exercise. Lie on the floor on the side opposite the arm you want to exercise. Grasp a 3- to 5-pound dumbbell. Start with your elbow bent at a 90-degree angle. Lift the dumbbell toward the ceiling then return it toward the floor without letting it touch. This is one repetition. Repeat this exercise eight to 12 times for three sets. Then switch arms.

    • 9

      Perform the internal rotator cuff exercise. Lie on the side of the arm you want to exercise. Grab a 3- to 5-pound dumbbell. Bend your elbow so it is at a 90-degree angle. Lift the dumbbell toward the ceiling and back down toward the ground to complete one rotation. Repeat this exercise eight to 12 more times for three sets. Then switch arms.

    • 10

      Perform the horizontal rotation exercise. Grasp two weight plates that are 5 to 10 lbs. Hold one in each hand so your hands are on top of the plate with your palm facing down. Start with your arms out to the side and your elbows bent at 90 degrees. Again, your palms are facing the floor and your forearm is parallel with the floor. Raise both forearms until they are perpendicular to the floor and your palms are facing out in front of you. This is one rotation. Repeat this exercise eight to 12 times for three sets.

    Back Leg Push Off

    • 11

      Assume your normal pitching position. The focus of this drill is to make sure you are pushing off with your back leg as you drive toward home plate with the baseball. This drill should be performed from the pitching mound. This drill can be performed from the wind-up or stretch position.

    • 12

      Come to your balance point. Whether you are pitching from the wind-up or stretch position, there is a point where your front shoulder points toward home plate, your back foot is planted against the pitching rubber and your front leg is raised in front of your body and bent at the knee. At this point your body should be completely balanced. Not leaning forward, backward, left or right.

    • 13

      Push off with your back leg as you drive toward the plate. Many pitchers forget to utilize their legs when pitching. They are so focused on their arm, that is all they are using to create momentum when moving toward home plate. Focus on physically pushing off the pitcher's rubber with your back foot. This gives your body more momentum as it moves toward home plate and your front foot lands on the pitching mound. If you have not involved your legs into your pitching motion to this point, pushing off with your back leg will increase your velocity.