How Can Pitchers Increase Fastballs?

The fastball is the most important pitch in the repertoire of nearly every baseball pitcher. The most common type of fastball is the four-seam fastball, in which the pitcher grips the baseball across the wide part of the ball's seam and aims for pure velocity rather than spin or tricky movement. Professionals and some top amateurs can throw fastballs that exceed 100 mph. A pitcher at any level can improve his results by increasing the speed of his fastball.

Things You'll Need

  • Baseballs
  • Weighted baseballs
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Instructions

    • 1

      Perfect your grip and the angle of your release. For a four-seam fastball, you should grip the baseball softly, like an egg, supporting it with your first two fingers and thumb. Make sure the baseball is not resting directly against your palm. Aim to release the ball at a three-quarter angle, or midway between sidearm and directly overhand.

    • 2

      Focus your workouts on your legs and the core of your body, or the hips, obliques, abdominals and lower back. These are the crucial muscles for adding speed to your fastball. Do not worry about developing bulky arm muscles.

    • 3

      Play long toss at baseball practice. Start with your teammate standing about 90 feet away. This is the distance between each base on a regulation baseball field. After about 10 to 15 throws, have your partner move back another 90 feet. You will now be throwing from a distance of 180 feet. Repeat the process, throwing hard, until you and your teammate have reached your distance limit. This exercise will improve your throwing strength.

    • 4

      Incorporate weighted baseballs into your workout routine. A regular baseball weighs 5 to 5 1/4 oz. Weighted baseballs weigh anywhere from 7.5 to 12 oz. Alternate 10 to 12 throws of a weighted baseball with 10 to 12 throws of a regular baseball. This can improve your accuracy as well as your velocity.

    • 5

      Use wrist-snap exercises to improve your wrist strength. Your wrist action and the speed of your wrist during your release are vital in improving your velocity. Kneel on the ground with a teammate 15 to 20 feet away, also kneeling, and throw the ball back and forth using only a wrist motion.