Just wondering if anyone has any ideas on increasing arm velocity. I have advised (perhaps incorrectly) that they should try throwing tennis balls and using low resistance with maximum speed in the weight room to increase their arm velocity for pitching. My sole reason for this advice goes back to my college days when I kicked field goals.Coach made me kick a nerf football only. I thought what the hell. then when i kicked a real football the ball took off like you wouldn't believe.
I have pitched ever since I was 8 and have had to deal with a lack of velocity. I have never thrown hard, but gained about 5-10 mph on my fastball in about a year ( I topped out at 72 this year). My mechanics were overhauled, I did a lot of leg work (squats), played long toss, and did a lot of core work. The results, although they may be minimal at first, should come.
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I've also pitched since i was 8, now im 14. the season after i started lifting, i saw a HUGE difference. almost 15mph on my fastball! This was due to not only upper body work, but MOSTLY leg and core work. your core and your legs are the driving forces of your pitching. The stronger they are, the faster you'll throw.
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In a study on high school, college, and major league pitchers in an issue of "Biomechanics" they found that as the pitchers got to a higher level, they started their actual torso rotation much later in the throwing motion. The high schoolers started the torso rotation the earliest while the ML'ers started it the latest. needless to say that the ML'ers haver the highest velocities. What am I trying to say you ask? Well, that the velocity is based more so on the ground based power traveling through the legs thru the torso and into the arm. Obviously the timing of torso rotation, arm lag etc. is a key component to success....and ball speed. Hope that helps.
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Robert dos Remedios, MA, CSCS,
HCC (Hartman-Cosgrove Certified)
Director of Speed, Strength & Conditioning
College of the Canyons, CA http://www.canyons.edu/departments/pe/strength
"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"
I would not recommend just throwing tennis balls, or especially different weighted balls, without the supervision of a trained pitching coach.
I worked with a semi-pro pitching coach when I was 19, and he took me through a series of weighted balls (some lighter than baseballs, some heavier) once a week for a few months. Got me up to 88mph, which wasn't bad for a lefty, but I would NOT have felt safe trying anything like that on my own. Every minute or two he was correcting mechanics that changed as I threw different balls.
Sounds like you're at least in your mid-20s (said "back in your college days"), so heed the advice from the guys above and focus on core strength. For non-professional athletes like us, explosive joint-specific training (especially rotator cuff ) could just be an unnecessary risk of injury.
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I've tried to find an answer to this question for a long time as well, and I'm still lacking a definitive answer. The best source on pitching that I've found is "The Pitcher's Edge" by Tom House. House has worked with the likes of Nolan Ryan among others, and he firmly believes that genetics caps how hard you can throw. That being said, is 72 mph your cap? Probably not. I started topping out at 78 and 79 for a couple of years when I was 16, 17, and 18, and it wasn't until then that I focused on doing more core training. I strengthened my legs, abdominal muscles, chest, and back as part of a total body workout and along with some minor (and major, for that matter) corrections in mechanics, my velocity jumped to topping out 85 mph at 19. So I guess what I'm suggesting, is to start on a program like "Iron Manual". I used the HGM from Men's Health last winter to prepare me for the season, and I thought I came into the season as ready as ever at age 24.
As for the tennis balls, could someone explain the logic behind using them. I don't see how they could be used as a training tool to help you throw harder.
As for the tennis balls, could someone explain the logic behind using them. I don't see how they could be used as a training tool to help you throw harder.
The theory behind unloading a movement is that you will be able to have an 'overspeed' effect in the limb. This would be similar to say running down a slight hill or being towed by a bungee cord. Basically being able to move your arm thru the throwing motion faster than with a normal weighted baseball.
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Robert dos Remedios, MA, CSCS,
HCC (Hartman-Cosgrove Certified)
Director of Speed, Strength & Conditioning
College of the Canyons, CA http://www.canyons.edu/departments/pe/strength
"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"
Originally posted by dos: The theory behind unloading a movement is that you will be able to have an 'overspeed' effect in the limb. This would be similar to say running down a slight hill or being towed by a bungee cord. Basically being able to move your arm thru the throwing motion faster than with a normal weighted baseball.
Really? I honestly haven't heard mention of this training technique before, but now that you explain it like that, I can see how it might be beneficial. What's your thoughts on weighted ball training dos?
Really? I honestly haven't heard mention of this training technique before, but now that you explain it like that, I can see how it might be beneficial. What's your thoughts on weighted ball training dos?
I think you need to be careful as far as HOW MUCH overload you choose when dealing with a very specific motor pattern such as throwing. I have seen over and underloading with +/- just a couple of ounces. It needs to be heavy enough to elicit a strength building resonse WITHOUT altering throwing mechanics. I leave this up to the pitching coaches myself.....I don't want to screw-up a kids mechanics.
Also, remember, the faster the throwing motion (using lighter implements such as tennis balls)....the greater the need for the decelerators to fire. This could potentially increase injury risk in the throwing shoulder.
__________________
Robert dos Remedios, MA, CSCS,
HCC (Hartman-Cosgrove Certified)
Director of Speed, Strength & Conditioning
College of the Canyons, CA http://www.canyons.edu/departments/pe/strength
"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"
Also, remember, the faster the throwing motion (using lighter implements such as tennis balls)....the greater the need for the decelerators to fire. This could potentially increase injury risk in the throwing shoulder.
Well, I'm 24 and although I help out kids programs occassionally, I wouldn't even think about weighted ball training without knowing the specifics. I'm more just curious for myself as I'm still competing at a national level and looking for any edge that I can find to boost my performance (do I hear any steroid jokes coming on???). Anyways, I've worked with a number of great pitching coaches, so my mechanics are sound, but it's nice to get some different opinions on this topic. I'll look more in depth into training with a lighter load. Thanks for your help.
Try to look up stuff written by Coop DeRenne (I think that's the right name/spelling) as he has done tons of research when at the U of Hawaii on pitchers with weighted implements, unloaded etc. (or was it weight and unloaded bats???). Anyway, he has done a lot of stuff eith Tom House as well.
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Robert dos Remedios, MA, CSCS,
HCC (Hartman-Cosgrove Certified)
Director of Speed, Strength & Conditioning
College of the Canyons, CA http://www.canyons.edu/departments/pe/strength
"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"
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