Baseball Training for Increased Throwing Velocity

Training to Increase Throwing Velocity

I’m often asked how to help players to throw better or harder. My private lessons usually involve this aspect of training. My advice in this regard is the same:

1) First, improve throwing mechanics. Throwing properly by itself can improve velocity.

2) Train the body core in particular for strength and power.

As users of my throwing program know, the arm contributes 53% of the power generated while making a throw. The other 47% comes from the trunk. In other words, it’s almost a 50/50 proposition! Train the core (hips, abdomen, lower back) for both strength and power.

3) Increase flexibility. One study demonstrated that doing this alone will increase throwing velocity 2-3 mph. Don’t neglect this vital aspect of conditioning!

4) Begin a Specific Resistance Training Program for throwing with weighted baseballs or softballs.

As you might guess, most of the above can be done simultaneously. Skill work (mechanics) should be done separately from any conditioning work, except flexibility. In spite of the recent CDC report stating that stretching before performance doesn’t reduce injury, it still is important for ball players to be flexible. It facilitates correct mechanics & performance.

One excellent way to train the body core is via medicine balls. If you don’t have a medicine ball, use a basketball, which weighs about 2 lbs. The following is a good basic medicine ball workout for the body core, appropriate for all ages/ability levels.

[NOTE: To view illustrations of each of the folliwng drills, go to this link: www.baseballfit.com/baseball-throwing-velocity.htm]

Body Core Power Development

All exercises: 2 sets of 10 reps. A rep is a throw and catch.

1) TWO HAND SIDE TOSS

Purpose: Enhance rotational mechanics

Grasping ball with both hands and arms extended, rotate
hips and throw ball forcefully against wall. Catch ball and
perform from other side of body.

Variations: instead of facing wall, turn sideways to make the
throw. Do from both sides of body. Also, make throws one-handed.

2) TWO HAND OVERHEAD THROW

Purpose: Improve explosive power in throwing activities.

Grasp ball with both hands fully extended overhead. Keeping
feet flat, forcefully throw ball against wall (or to partner).

Variations: step forward while throwing (alternate legs);
make throw from kneeling position.

3) TWO HAND CHEST PASS

Purpose: Improves total body transmission of power

Thrower performs chest passes against wall, forcefully
extending both arms to propel ball. Ball is received with
both arms fully extended, bringing ball back to chest to
make return pass.

Variations: make throws with one arm; perform while
moving laterally up and down length of wall.

4) REVERSE SCOOP TOSS, BOUNCE & CATCH

Purpose: Improve total body power and reactive strength

Grasp ball with both hands. Squat down and swing ball back
between legs, then fully extend body and throw ball behind head.
Throw for height and distance. Immediately after throwing, player turns and runs after ball, attempting to catch it before the second bounce. Repeat for appropriate number of reps.

Steve Zawrotny, MS, CSCS

405.373.3253

steve@baseballfit.com

FREE REPORT: “Harmful Resistance Exercises
Baseball/Softball Players Should Avoid”

VISIT: http://www.BaseballFit.com

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