The age old question plaguing baseball players for generations has always been, "Why can't I throw harder?".
Throwing a baseball with power and velocity is a crucial skill for any baseball player, whether you're a pitcher, outfielder, infielder, or catcher. While not everyone may possess natural arm strength, there are several techniques and training methods that can help improve throwing velocity. Let's outline the key factors and tips to throw a baseball harder.
I. Proper Mechanics:
Body Positioning/Preset: We're all taught to start by standing sideways with your throwing arm side facing the target. Distribute weight evenly on both feet while pointing your front foot towards the target. As a pitcher we want to be athletic and repeatable, so make sure you're in a position that prepares your body to get to the next one. Our positioning in the wind up and stretch should allow for a smooth transition to the balance point, if there's too many moving parts we're asking to be inconsistent.
Arm Action: Prioritize a long and relaxed throwing motion is often taught as the key to a "pitcher's motion", but for some players this impedes their natural throwing motion & timing. Utilize the full range of your arm, keeping it loose and flexible to generate maximum power, but if you have a naturally shorter motion, pay attention to where you feel strong and comfortable when you're about to release towards extension. Let that guide you towards your optimum arm swing.
Hip and Shoulder Separation: Initiate the throw by rotating your hips towards the target. The power generated from your lower body is transferred to your shoulders and ultimately your arm, but too often players get in a hurry and turn their shoulders and hips together. We call this "little league throwing" where our whole body turns at once, you're only going to throw so hard that way. By allowing our hips to turn first, we create a spring loaded tension that will allow us to not only throw harder, but create a more consistent timing to our throws.
Follow-through: Focus on a smooth follow-through that allows your arm to continue its natural motion after releasing the ball. This helps with velocity and reduces strain on the arm. There can be a recoil, but we don't want that recoil being absorbed entirely by our lats, rear delts and shoulder socket.
II. Strength and Conditioning:
Building Upper Body Strength: Engage in specific strength training exercises such as shoulder presses, bench presses, and push-ups to strengthen your arm muscles and shoulders.
Core Strengthening: A strong core is essential for generating power and stability in your throws. Incorporate exercises like planks, Russian twists, and medicine ball rotations to strengthen your core muscles.
Strong Legs: Strengthening your leg muscles, particularly the hips and quads, will provide a solid base for throwing. Focus on exercises such as squats, lunges, and plyometric movements.
Improve Grip Strength: Develop your grip strength by including exercises like wrist curls, forearm rolls, and squeezing stress balls. A stronger grip enhances control and allows for increased force during the throw.
III. Additional Tips:
Proper Warm-up: Always warm up your "body to throw" before throwing to increase blood flow to the muscles and reduce the risk of injury. Include dynamic stretches and light throwing drills to prepare your body for the high-intensity activity. Some players like to use weighted balls for this, we recommend avoiding throwing balls heavier/lighter than a baseball forward with intent for younger pitchers, as it tends to throw off their release point. If you were working on throwing deep routes in football, something that requires some feel, you wouldn't change the weight of the ball either.
Technique Practice: Regularly practice proper throwing technique to ingrain muscle memory and ensure efficient mechanics. This consistency will contribute to increased throwing velocity. Every throw should have a purpose. This prevents wasting throws and needed to add reps later, which add up over the course of the season.
Proper Rest and Recovery: Overworking the arm can lead to fatigue and injury. Allow ample time for rest and recovery between throwing sessions to prevent strain and optimize performance.
Seek Professional Instruction: Consider working with a coach, trainer, or experienced player who can provide personalized guidance and correct any flaws in your throwing mechanics.
Enhancing your throwing velocity in baseball requires a combination of proper mechanics, strength training, and continuous practice. By implementing the techniques and tips mentioned above, players can develop stronger arms and improve their ability to throw the ball harder. It is important to remain dedicated, patient, and consistent throughout the process, as progress may take time. With the right mindset and efforts, throwing a baseball with increased velocity is attainable for any player.
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