Ways to Get More Velocity & Throw Harder

There is no magic bullet to make you throw a baseball harder or faster. And the primary determinant of your pitching velocity -- genetics -- is not even under your control. There are, however, concrete steps you can take to maximize your body's full potential and therefore throw harder and faster than you do now.

  1. Proper Mechanics

    • Proper mechanics are the most important contribution to pitch velocity.

      The relationship between ball velocity and proper pitching mechanics cannot be overemphasized. Experts from Dr. Tom House to Coach "Spanky" McFarland consider it the most important contribution to how fast a pitcher's fastball is going to hum across home plate. As identified by Dr. House, the best pitchers begin moving their bodies forward either immediately preceding or at the same time as they lift their front leg. Their center of gravity and their critical body mass has committed to moving forward and pushed past the "inertia point" before their extremities have become an issue. At this stage, pitching becomes a natural body response to gravity and physics. Refinements such as equal and opposite arm posture, shoulder rotation, proper follow-through and correct landing is then taught and practiced until it is automatic.

    Long-Toss Program

    • Begin a long-toss program by short-tossing to warm up.

      A regular long-toss program strengthens the arm and allows for multiple repetitions of proper pitching mechanics, albeit on level ground. Long-toss distance varies according to the strength of the two pitchers performing it, but it is at least 75 feet for older adolescents. It is always started at a short distance to allow the arm a warm-up phase, and then progresses through medium, long and maximum. How often you engage in long-toss is determined by whether or not you are in season and your coach's personal instructions.

    Cross-Training Program

    • Elastic-cord work is a complement to dumbbell work.

      In "The Pitching Edge," Dr. Tom House stresses the importance of every pitcher having a functional cross-training program consisting of six components: flexibility work, bodywork, joint-integrity work, machine work, free-weight work and aerobic/anaerobic work. These components increase a pitcher's range-of-motion, stabilize connective tissue, provide position-specific resistance and movement-specific resistance, and increase overall stamina. The result is a pitcher in excellent physical shape who has strengthened muscles important for pitching, increased his flexibility to avoid injury and increased his ability to pitch harder for longer periods of time. Your cross-training program is determined by whether or not you are in season and your coach's personal instructions.

    Post-Pitching Running

    • Post-pitching running flushes lactic acid from pitching muscles.

      After pitching in a game, a bullpen session or a long-toss, a lower-intensity and longer-distance run or jog is recommended to help flush the lactic acid from the muscles. Lactic acid is produced when we use our muscles to expend energy. Experts differ on how soon after pitching a pitcher should run, and the prescriptions range from immediately after to within 48 hours. Again, refer to your coach's specific instructions, which will vary according to whether or not you are in season.

    Core Strength

    • Core work aids in balance and proper pitching mechanics.

      Strengthening the "core" muscles of your torso -- your back muscles, your abdominal muscles and your side muscles, or obliques -- helps stabilize your trunk. Conditioning this area of the body consists of working many muscle groups. As you make them all stronger, they can contribute more strongly to proper body mechanics. Core work also helps avoid an injury common to pitchers, a strained oblique.