How to Throw a 100-mph Fastball

It is a rare pitcher who can consistently throw a fastball 100 mph. The ability to do so requires training and naturally superior genetics. Not everyone will be able to throw a 100-mph fastball. But those pitchers who are already pitching in the high 90s might be able to cross that plateau. There is a difference between just being able to throw at 100 mph and being able to throw strikes at 100 mph. It can take a pitcher longer to learn to control all that power than it took to develop the velocity.

Instructions

    • 1

      Condition your body. Cardiovascular fitness is key to performing at a peak level in any sport. While a pitcher doesn't have to run much, the power required to throw a 100-mph fastball can be exhausting. Throwing hard and fast regularly requires endurance.

    • 2

      Train with weights. Strong shoulders, a strong back and a strong throwing arm are essential to a power pitcher. Use upper-body weightlifting exercises to develop the chest, shoulders and back. Don't train with heavy weights as this will build mass. Lean muscle and toning are what a pitcher needs. Use light weights on the throwing arm in particular. Powerful arms don't always translate into pitching power.

    • 3

      Practice pitching with a weighted glove on. This will build up shoulder muscles in the throwing arm without adding bulk. This technique frequently helps pitchers increase the speed of their fastball.

    • 4

      Practice good throwing mechanics. The list of proper techniques is long and each pitcher must adapt them to his personal comfort level. Among things to work on are proper placement of the feet and legs, holding the ball correctly, speed of movement when gearing up to pitch, and extending stride length to 100 percent of your height.

    • 5

      Rest your pitching arm. Recovery is crucial to being able to pitch effectively. Pitchers are known for suffering injuries in their throwing arm and shoulder due to the repetition of motion. Throwing hard and fast pitches adds additional stress on the ligaments in the elbow. Proper care will allow you to pitch better, and over a longer duration of time.