How to Increase Throwing Velocity?

Any aspiring pitcher in baseball wants to increase the throwing velocity. Fortunately this is not a god given talent. There are methods to increase it. What pitchers need is full body explosive exercises to energize as many muscles of the body as possible since pitching is a full body activity.

Throwing the ball properly itself will increase the throwing velocity. Apply direct force to the back of the baseball. The pitcher's fingers should always be behind the ball. To stay behind the ball and increase straight line strength use weighted baseballs and stretch cord.

Use available force from wrist during pitching motion. Studies have shown that wrist flexion and strength are significant contributors for increasing throwing velocity. The wrist makes up 10% of the force applied to the baseball during the pitching delivery. Force is not the only task the wrist may perform. Proper wrist movement will help a pitcher's control. The following exercises will help promote strength and increase speed of wrist motion- Weighted balls, Hand grip/tennis ball, Shot put flips and Wrist rolls.

The forearm is important to achieve high velocity in the pitching delivery. The following exercises will help increase muscle development in the forearm muscle - Forearm curls with bar, Reverse forearm curls with bar and Hammer curls with dumbbell. The rotator cuff is a vital contributor to the overhand throw. Pitchers must have a strong and healthy rotator cuff. Since the pitching motion needs straight and curved finger action, strengthening the shoulder and corresponding tendons should increase the throwing velocity. Arm swings, Jobe exercises with 2 lb dumbbells and Football throws are some of the exercises one should regularly practice.

Elbow extension is one of the four vital elements found in high velocity pitchers. Elbow extension occurs during the acceleration phase of the delivery right before release of the ball. The following exercises will help add strength and increase speed of extension: shot put, Shoulder press and Tricep pull down. The scapular muscle is an under utilized muscle by new pitchers. The muscle is not developed because many believe weight training, specifically upper body resistance training may promote injuries. The following exercises will help increase strength in the scapular muscle and provide general upper body resistance training - Bench press, Seated row, Lat pull down, Push-up and Dumbbell flys.

The speed and strength of a pitcher's torso is another vital element in throwing velocity during the pitching delivery. Speed of the trunk is not the only aspect of torso that needs to be increased. Late trunk rotation is a movement that can help increase force applied to the ball along with keeping the arm safe and healthy. The following exercises will add strength, increase speed, and delayed rotation of the torso during pitching delivery - Medicine ball, Total Abdominal work and Leg lifts.

So full body exercises such as upper and lower body plyometrics is the right way for pitchers to get into shape for the game. These workouts help to improve velocity and also the body is conditioned to prevent sports injury since pitching is an explosive movement. Increase the flexibility of the body through yoga or stretching exercises. Lifting weights can help increase the power of the hand.