Pitching velocity is like a drug to most pitchers. Every player wants to increase their velocity because it enables them to strike more batters out, and become a much more dominant pitcher. Unfortunately, many pitchers simply do not understand what it takes to increase the velocity of their fastball.
In this post, I will explain some effective ways to increase your velocity by next season.
Pitching Mechanics
If you weren't aware, developing effective mechanics is the most essential element to increasing your pitching velocity. Efficient mechanics reduce the amount of stress on the arm, and allow pitchers to utilize their body as a single unit. However, developing proper mechanics is one of the most difficult things to do.
There are several common mistakes that pitchers make within their mechanics. These mistakes may be costing pitchers anywhere between a 3-6 mph reduction in velocity. First, every pitcher needs to understand the essential elements of velocity. Pitching speed is the result of proper weight shifting, back leg drive, stride speed, stride length, lead foot landing position, hip to shoulder separation, and external rotation. Most pitchers are making mistakes within one of these categories.
Make sure you're utilized a camera to analyze your mechanics step-by-step. Pair yourself up with a professional pitcher like Aroldis Chapman or Greg Maddux. Both pitchers had or have excellent mechanics.
Weightlifting
Many pitchers have this fear of strength training, and it's detrimental to velocity. The old-fashioned belief system that claimed pitchers shouldn't weight lift is not only outdated, but simply incorrect.
Weightlifting is an essential piece to increase velocity in pitchers. The most important thing to remember is that it must be pitcher-specific training. Pitchers should avoid barbell bench press and any type of military press.
Every weightlifting routine should be designed to increase leg and core strength. Since kinetic energy initially passes through these portions of the body, there must a good foundation built. The best weightlifting exercises for pitchers are typically compound workouts like squats, front squats, deadlifts, and cleans.
Other excellent leg exercises include lunges, stiff-leg deadlifts, Romanian deadlifts, and split squats. For the upper body, there should be a focus on developing the larger muscles of back because these are heavily utilized during the throwing motion. Focus on lat pull-downs, pull-ups, dumbbell rows, and barbell rows. For the chest, rely on dumbbell flat and incline bench.
Flexibility
This is a very underestimated aspect of developing greater pitching velocity. For example, Nolan Ryan was one of the only pitchers who do the splits, and he was also one of the fastest throwing pitchers of all time. Flexibility can increase stride length, which subsequently can increase velocity. Focus on dynamic stretching prior to exercise and throwing, and static stretching following any of these activities. This is guaranteed to increase your flexibility and range of motion.
I hope this gave you a better understanding of some potential options for increase your pitching velocity.
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