Table of Contents.Lack of speed killsAny pitcher who dreams of playing wants to increase pitching velocity. It has become so important that there are baseball camps devoted to throwing fastballs. Training gurus focus on pushing a pitcher’s strength and flexibility well past what the player thought was possible.

1. Isometric Stretching

The results are always measurable.Before you pay thousands of dollars for one of those camps, take a look at these eight ways to increase pitching velocity. These tips can be followed by anybody who loves playing the game. Best of all, I won’t charge you a penny.Tips to Increase Pitching Velocity. No pain is the way to gainThrowing is a basic human activity dating back to the earliest age of man. Thankfully, most of us don’t have to throw rocks or pointed sticks to catch supper anymore, leaving us to use our innate ability to throw baseballs.Throwing should never hurt. If you have pain throwing a ball, it is time to stop and rest. Figure out why you have pain and fix it.

Baseball retirement homes are filled with pitchers who ended their career by trying to throw through some sort of discomfort. Pitching velocity starts with formRemember when someone first taught you to kick a ball? You learned your approach and form determined where the ball went and how fast it got there, not brute strength.Pitching a baseball is just like that. There are no surefire ways to increase pitching velocity, but sports science is giving us good places to start. For instance, the fastest pitchers raise their front knee between 60 and 70 percent of their overall height.They also have long strides and land with their front knee flexed at 90 degrees.

At the point of landing, their throwing elbow is bent at more than 90 degrees, their back is straight, and their trunk is twisted at the hips. They push off hard from the pitching rubber and release the ball slightly ahead of their front shoulder. The forearm provides the bulk of the torque, but the flexion of the wrist is key.

Therefore, make sure you take proper care of your wrist. If required.Practice your wind up and delivery in slow motion until you find what works for you. Then repeat it every time you throw a pitch. Pitching velocity looks fluidThe entire windup and pitching motion never stops until after the ball is delivered. That means there is no balance stop.

A balance stop is what we call it when a pitcher stops during their windup and then delivers the pitch.There is no good reason to do that. The balance stop slows the process of delivery and therefore, slows the velocity of the pitch. It can also cause the pitcher to be distracted, balk, or get hurt.

Keep all your parts, and the ball, moving. Velocity requires strengthPitchers constantly work on adding strength to their legs, core rotation muscles, and upper backs. They don’t do much with their arms, especially during the season.The most important strength factor in pitching is your push off the mound. Your back leg provides the pitch power and your landing leg absorbs the body weight to increase the effectiveness of your release.You can never do enough work on your legs. If you do not have weights or machines to work with, do squats and thrusts every other day, even during the season.Tossing a medicine ball against a wall and catching it off your hip is a great way to work on rotational muscle strength.

Allow the weight to twist your torso and then throw it back against the wall in a fluid motion to the other side.All types of chin ups and pull ups help your upper back. Scapula muscles, in particular, are often under-developed in newer pitchers and diminish velocity. Velocity is flexibleAlong with strength, flexibility is key. Pushing off the mound and delivering a pitch is an explosive activity. The only way to make it look fluid is to have good flexibility. The medicine ball exercise and all stretching exercises will help.Long tossing in between pitching is designed to maintain flexibility in the throwing muscles.

Many professionals are turning to yoga and leg muscles. The more flex you get in your hips, the less strain you will put on your shoulders. Velocity restsProfessional pitchers follow strict regimens that include limited throwing between starts. Muscles and tendons need to recover from the explosive motions of a game.While repetition helps muscle memory and flexibility, it can also wear down your joints. Most are the result of extended periods of minor wear and tear.

Take days off during the season. The body heals while at rest, especially during sleep, so be sure to get in your winks.Another point to mention here is that year-round baseball results in more serious injuries and permanent wear. Sports orthopedists recommend four months of no throwing activity each year.

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Pitching velocity eats rightExercise, stretching, and resting is all part of staying healthy. Nutritionists will tell you eating right is more important than anything else. During a baseball season, you want to maintain your body weight. Pitching coaches prefer a small weight gain over any weight loss.Weight maintenance starts with water. Keep hydrated. Snack on some protein or high carbohydrate snacks during a game, too.

Carbs are your main energy supply. Protein helps rebuild and repair muscles. Invest in a visit to a nutritionist or at least spend some web-surfing time learning about nutrition. Pitching velocity looks the same every timeAll your work and behavior is geared toward finding the perfect motion to deliver a baseball with precision and speed.

The best way to target specific muscles, ligaments, and bones is to use the same motion every time. Muscle memory will help with strength, flexibility, and accuracy. It also aids in rehabilitation should you suffer an injury. Variation in pitches comes from finger placement, release points, and timing. Do not shift body parts to move pitches.

So go get ‘em!If you keep all these things in mind while you work on your pitching motion and velocity, we expect you will see an increase in speed over time. No one gains ten miles an hour in a week. If you can pick up two or three miles in a season, you are doing extraordinarily well.For that reason, our last recommendation is to never use a radar gun to measure your pitches. Throw naturally and the velocity comes naturally.

Radar guns make pitchers reach back and give it a little extra. That is when injuries occur.

And nothing slows your velocity like missing game time.Share with Friends.

Isometric Stretching

Posted at 17:31hinbyPerformance and corrective exercise for sport is predicated upon a systematic approach where the strength and conditioning coach first identifies the kinetic chain dysfunction, next creates a plan to address dysfunction/performance, and finally implements the corrective and performance training program.The process by which the development of mobility within the kinetic chain occurs is the implementation of joint range of motion and flexibility modalities. The fitness professional must understand it is not one type of training or group of exercises through which mobility in within the kinetic chain is developed for the athlete. It is through a comprehensive series of differing types of training modalities this goal is achieved.It is through this integrated approach to mobility training by which the fitness professional can develop the required ranges of motion and muscular extensibility for their athletes. An integrated approach to mobility training will incorporate 3 categorical types of mobility training: 1) Responsive, 2) Operational, and 3) Dynamic.

Responsive: Self-myofascial release and static stretching. Operational: Active joint range of motion. Dynamic: Multi-planar and multi-directional functional movementResponsive Mobility TrainingResponsive mobility training consists of two types of modalities, self-myofascial release and static stretching. The goal of these modalities is improved extensibility of soft tissues associated with the muscular system of the kinetic chain. Self-myofacial release utilizes a bio-foam roller, stick, or therapy ball to apply pressure onto the muscular system of the kinetic chain whereas static stretching incorporates passive movement of a muscle to the first tissue tension point and holding it for a specified period of time.Self-myofascial release addresses two components within the muscular system for improved extensibility. Research indicates that the application of concentrated pressure is influential on fascia in the muscular system.

(Michael Clark, Director, National Academy of Sports Medicine) The pressure applied improves the extensibility and viscosity of the fascia located in the muscular system. In addition, self-myofascial release techniques reduce over activity in muscles spindles causing hyperactivity within associated soft tissues.The process by which self-myofascial release is implemented is with the use of a bio-foam roll, stick, or therapy ball by the cliental. The fitness professional will instruct the client to roll over the target muscle searching for “hot spots” where tenderness or mild discomfort is felt. After the client locates a trigger point (i.e. “hot spot”), instruct the client to maintain pressure on the spot for 15-20 seconds. The application of pressure for this period of time allows for an autogenic inhibition response within the muscle spindles and an elongation of fascia in the muscular system to occur.Static stretching addresses extensibility within the muscular system of the kinetic chain through the process of taking the target muscle to its first tissue tension point and holding this position for 30 seconds.

Research indicates the benefits provided by static stretching are in improved viscoelasticty in both the fascia and muscular systems.Empirical evidence also suggests the greatest benefits from static stretching is received from a “hands-on” approach by the fitness professional with their cliental. This allows for the fitness professional to monitor improvements as well as implement the exercises correctly.

Static stretching appears to be best implemented after self-myofascial release techniques and prior to any operational or dynamic mobility training. Both self-myofascial release and static stretching techniques can be performed daily and should always be a part of a comprehensive mobility training program for sport.Operational Mobility TrainingOperational mobility training is comprised of actively moving a joint through a specified range of motion. This process is achieved through the utilization of the agonists, synergists, and antagonists associated with the target joint.

The activation of a joints agonist causes reciprocal inhibition of the associated antagonist. This results in a greater range of motion within the targeted musculature and associated joint.The implementation of these operational modalities occurs when the fitness professional instructs the client to utilize a joint’s agonists, synergists, and stabilizers to move an extremity limb into a stretch position and holding it for 2-3 seconds. An example of this technique would be instructing a client in the active straight leg hamstring raise to contract the quadriceps/hip flexors to actively move the leg into a position where the hamstring is inhibited, holding this “stretch” for 2-3 seconds, then returning the leg to the floor, and repeating for 10 repetitions. Operational mobility exercises are to be performed after responsive flexibility training and prior to any dynamic activities.Dynamic Mobility TrainingDynamic mobility training is the process of integrating the entire kinetic chain into multiple planes of motion. Force production, reduction, and stabilization are key components of dynamic mobility training where the client will be required to stabilize components of the kinetic chain while simultaneously performing corollary movement patterns.

Research indicates dynamic mobility training improves the rate of force production and reduction, motor unit recruitment, and neuromuscular efficiency within the entire kinetic chain. As a result, dynamic mobility training is the final series of modalities to be performed prior to athletic activities or strength training activities.The implementation of dynamic mobility training requires the utilization of minimal loads (body weight is ideal), the maintenance of proper posture during the movement pattern, the ability to control the movement patterns associated with the exercise, and the correct sequencing of the neuromuscular firing patterns required of the exercise. An example of these requirements would be the multi-planar lunge where the client is required to perform a lunge movement in multiple planes of motion. In order to perform this exercise correctly, the client must maintain the proper postural positions of the exercise, correctly sequence the force production and reduction requirements of the exercise, and synergistically recruit the entire kinetic chain.The process by which dynamic mobility training improves the range of motion and extensibility is through the process of reciprocal inhibition.

It is recommended the fitness professional implement the dynamic mobility modalities after the responsive and operational sections of a conditioning program. A volume of 1-2 sets and 10-15 repetitions of each dynamic mobility exercise is ideal for most athletes.SummaryRanges of motion for sports performance are developed through a comprehensive series of responsive, operational, and the dynamic training modalities. Each type of mobility has a specific purpose in creating extensibility and the joint range of motion for your athlete.

Keep in mind the goal of mobility training is the development of extensibility within the muscular system, and proper range of motion within the articular system through multiple planes of motion.About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.Article ReferencesBaechle, T.R., R.W. Earle, and D. 2000 Resistance Training.

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