Hey there parents and coaches! My name is Mark Hertz and I’ve been around the game of baseball for a long time now, both as a player and coach. I understand the desire for young pitchers to gain more velocity on their fastball – it’s an essential part of development at higher levels. However, chasing velocity too early can be dangerous if not done correctly. In this article, I’ll share some tips on how to safely increase velocity for young arms.
The most effective way for young pitchers to gain velocity without injury is through the 3 points made below: proper mechanics, strength training, and monitoring workload.
3 Ways To Increase Pitching Velocity Safely
1. Proper Pitching Mechanics
The foundation of velocity gains starts with having efficient pitching mechanics. Proper mechanics allow pitchers to generate more power from their legs and core, reducing stress on the arm. Here are some key points:
- Maintain an athletic stance on the mound with knees bent and weight balanced.
- Keep the shoulders closed and hands together at the start of the delivery.
- Initiate movement by rotating the hips and exploding back leg, transferring energy up through the core.
- Release the ball as the front leg lands, using the entire body to generate force.
- Follow through to finish the throwing motion.
Having clean mechanics like this engages the lower half, optimizes timing, and prevents overuse of the arm. It takes repetition to groove good mechanics, so have pitchers do shadow reps and pitch at lower intensities early on.
2. Strength and Conditioning
Gaining usable velocity is about training muscles to apply force quickly. Off-season and pre-season routines should focus on total body strength using high resistance. Some great lifts to incorporate are:
- Squats / Lunges – Develop leg drive
- Bench Press – Build chest and shoulder strength
- Bent Over Rows – Strengthen the back
- Medicine Ball Work – Improve rotational power
Make sure to also work the posterior chain through deadlifts, pull-ups and shoulder mobility drills. Building baseline strength before introducing pitching is key.
In-season training shifts to power development. Replace heavy weights with lighter loads at fast speeds – this could include med ball throws, plyometrics and weighted ball work. Start very light to focus on proper movement patterns. The goal now is teaching the body to transfer strength into quick force production.
3. Monitoring Workload
Managing a pitcher’s workload is critical to balancing development and injury risk. Here are some rules of thumb:
- Follow pitch count and rest recommendations – more is not always better.
- Increase workload by no more than 10% per week as the body adapts.
- Avoid pitching year-round – take at least 8-12 weeks off per year.
- Give extra rest after pitching multiple days in a row.
- Limit participation in showcases – quality over quantity.
- Watch for signs of fatigue like decreased velocity and control.
Listening to your body and allowing adequate recovery between outings reduces overuse. Don’t let a young arm do too much too soon in the quest for a bigger fastball.
Proper Warm-Up
Warming up effectively is vital preparation before taking the mound. A proper warm-up routine:
- Gradually increases body temperature and blood flow to muscles
- Activates the nervous system to fire muscles
- Prepares the shoulder and arm for high velocities
- Allows focus on mechanics and release point
Begin with a light jog and dynamic stretches, followed by soft toss to 60-80 feet progressing in intensity. Finish with 15-20 warm-up pitches off the mound just meeting maximum effort. Resist overthrowing – the goal is readiness, not max velocity. Stick to the same sequence before each outing.
Long-Toss and Scap Loading
Adding some long-toss and scapular loading drills (aka weighted ball training) into a program can further boost arm speed and strength. However, these methods require meticulous coaching and monitoring to do safely.
For long-toss – start around 60 feet and gradually work out to 120-150 feet over several weeks. Use crow-hop footwork and focus on airing it out. The key is watching mechanics closely and stopping any sign of compensation. Arm soreness may indicate too much distance too soon.
With weighted balls – start as light as 4-6 ounces and keep reps very low. Movement patterns need specialized coaching to avoid altering mechanics and overloading joints. Do not use daily – follow weighted ball sessions with days of recovery.
While these techniques can be helpful, they involve real injury risks without proper instruction. Get an expert opinion before adding them to any pitcher’s regimen.
Avoid Velocity-Spiking Behaviors
Some intimidated young pitchers fall into bad habits chasing radar gun jumps, often learned from uninformed coaches or parents. Avoid:
- Pitching through pain to add mph
- Attempting max effort before full warm-up
- “Rocking” during wind-up to artificially gain momentum
- Dramatically quickening delivery
- Overly opening shoulders to generate turn
These forceful compensations usually achieve gains in the short-term by sacrificing health. Any velocity increases should come from legitimate improvements in strength, mechanics and power.
Arm Care and Recovery
Proper rest and recovery practices maximize the adaptations from a velocity program and maintain joint health. Pitchers should:
- Ice after pitching sessions and weight training
- Get adequate sleep for tissue repair
- Eat nutritious foods and stay well hydrated
- Actively stretch and cool down post-outing
- Receive massage/soft tissue work as necessary
- Take full rest days from throwing 1-2 times per week
Arm care diligence prevents overwork that could lead to chronic pain or more severe injuries down the road. Young pitchers with discipline and patience reap the most rewards.
Gradual Progression
Velocity gains do not happen overnight. Expect only small improvements each year by systematically addressing limitations and allowing the body to adapt. There will be setbacks and plateaus – pushing through with the same diligence brings breakthroughs.
Even with perfect programming, most pitchers will not see huge jumps until college years when they reach full physical maturity. Be patient and keep perspective on long-term goals. Small mph gains now build the foundation for bigger things down the road.
The most important objective is keeping young arms healthy. It’s far too easy to get carried away chasing velocity, but no amount of speed is worth an injury. Make smart, gradual progress the priority.
Improving the Kinetic Chain
As a former college pitcher, I learned first-hand how power comes from efficiently linking your body into one kinetic chain. The sequence of movements from your foot’s push off the rubber all the way through to your fingers releasing the ball is what generates velocity. Any weak link can bleed energy.
I worked for months trying to figure out why I’d hit 89 mph some days but only 85 on others. It turned out my front side was too rigid at landing. By relaxing my arm and letting the energy pass through the kinetic chain, I became consistent hitting 87-89. Tuning the chain took specific drills – towel slides to stay loose, hip rotations to counter-rotate better, and resistance band exercises to stabilize the joints.
With young guys I train, we break down the delivery into phases. An issue loading the back leg messes up power from the drive leg. Poor hip rotation fails to transfer energy up the spine. Limitations in the arm path prevent full shoulder rotation. As you master each phase, the chain connects. Mentally move through the sequence during your motion to feel the flow. Staying athletic and loose keeps all the links working together efficiently.
Managing Growth Spurts
I remember when my shoulder and back started aching during my growth spurt freshman year. I was six feet tall but hadn’t filled out, and my body couldn’t handle the same workload. Growth plates in your bones and connective tissue are very vulnerable during development. The months where you’re rapidly gaining height require extra rest.
When your body grows faster than your muscles and tendons can strengthen, it’s very easy to develop overuse injuries. Don’t be afraid to take some time off if normal throwing causes unusual soreness in joints or soft tissue. Trying to throw through pain will just worsen problems. Your body needs downtime to solidify all the changes.
On the flip side, I’ve seen young pitchers let the soreness during growth deter them entirely. Minor aches don’t mean you need to shut everything down. Reduce the volume and intensity while monitoring closely. Adapt your routine for a few weeks until everything rebalances. With smart modifications, you can keep making progress during the turbulent growth spurts.
Year-Round Conditioning
One big mistake I see is young pitchers only training hard right before their season, then taking the winter totally off. To truly build velocity you need year-round conditioning. Off-season is actually the most important time to get stronger and address limitations. Those strength gains then transfer into more speed when you return to throwing.
Keeping your body athletic and resilient year-round prevents the chronic arm issues that can develop with big starts and stops. I tore my UCL once from ramping up too abruptly after a lazy winter. Your tissues need to be reconditioned gradually to handle throwing at full intensity. Make sure to program in adequate rest even during off-season work. Breaking down your body without recovery time hinders progress.
Transitioning between the heavy lifting phases and the power development phases is an art. Work closely with your coaches to properly periodize training based on your seasonal schedule. With smart programming and consistency carrying over between years, your gains start compounding quickly. Before you know it, you’ve packed 10-15 additional mph onto your heater through meticulous work over multiple seasons.
Arm Action and Release Point
One area I constantly remind young pitchers on is maintaining the same release point and arm slot – staying consistent optimizes command and velocity. My arm action got too low early in college, costing me speed and elevation on my fastball. It took hundreds of shadow reps raising my elbow at release to fix the issue.
High speed footage is the best tool to diagnose issues with your arm path. The smallest mechanical flaw might be imperceptible to the naked eye. Evaluating off-speed pitches like changeups helps highlight hitches that creep into the motion. If your arm drags or gets outside your center of mass, you bleed energy.
Tinkering with different release points is fine in training, but stick to what’s natural in games. Pushing outside your efficient path in the quest for more speed adds risk. Lessen strain on your joints by throwing on-plane. Consistency builds muscle memory and confidence. Set checkpoints with your glove arm, foot strike and release point to reinforce ideal mechanics every pitch. Keeping the little details clean allows big velocity gains over time.
Frequently Asked Questions
What is the easiest way for my son to gain velocity quickly?
There are no shortcuts. Safely increasing velocity takes time by progressively building strength, mechanics and arm endurance. Avoid any “quick fix” solutions that spike velocity but jeopardize health.
Is velocity genetic or can any pitcher gain mph?
There is a genetic component, but every pitcher can make velocity gains through training. The rate of improvement depends on the athlete’s baseline ability and work ethic. Gains will happen slowly over years of commitment.
What is too much pitching workload for a youth arm?
Follow recommended pitch count limits and required rest days. Workload increases should be no more than 10% per week to allow adaptation. Listen to your child’s body and limit excess throwing between outings.
Is long-toss safe for young pitchers?
Long-toss is safe IF progressed very gradually and monitored closely. Start around 60 feet and only extend distance as mechanics stay efficient. Stop any session if compensation or soreness occurs. Proper long-toss develops arm strength but done incorrectly can cause injury.
When can weighted ball training start?
Most experts recommend waiting until 16+ years old after physical maturity. Any earlier requires highly specialized instruction. Begin with very light balls (4-6oz) and minimal reps to focus on proper throwing motion. Progress slowly over months to avoid overload.
