How To Add Speed to Your Fastball

The most important pitch in baseball is the fastball. Nearly every pitcher will throw his fastball close to 50 percent of the time, and some will do it much more often than that. Many people think that the fastball is merely a function of marshaling natural arm strength and understanding technique, and that once a pitcher knows how to throw a fastball, there is little that can be done to improve it. That is not so. While most pitching coaches understand that throwing the ball harder is not a function of making your arm stronger through weightlifting, there are several techniques you can use to add velocity to the fastball.

Step 1
Throw the baseball. This may seem obvious, but many pitchers are interested in "saving their arm," and will refrain from throwing when they are not pitching. Pitchers should throw every day in order to strengthen their arm. Play "long toss" with a teammate. Start off 25 feet apart and gradually lengthen your throws to 50, 75 and perhaps 100 feet. Once you reach your final distance, throw the ball about 30 to 40 times to improve your arm strength.

Step 2
Run every day during practice. While hitters are taking batting practice, pitchers should be running in the outfield. Run from right field to center, and then from center field to left. Run from foul line to foul line and back. Running will build leg strength and endurance--two characteristics that pitchers need.

Step 3
Improve your technique by going through your movements prior to taking the mound. Remind yourself to stretch your arm as high as it will go over your head when throwing your overhand fastball. Follow through and try to reach for the ground as you let go of the ball. Both of these movements are a bit exaggerated, but getting your arm up a little bit higher and following through as close to the ground as you can get will add 3 or 4 mph to your fastball.

Step 4
Use your entire body when you pitch. It is not just a matter of bring your arm up to its high point and then following through. Use your legs and backside to add momentum to your pitch. A small pitcher like the San Francisco Giants' Tim Lincecum has an excellent fastball because he uses his legs, backside and upper body to give his fastball the extra zip it needs to be effective.

Tips
Watch as much videotape of top-level pitchers as you can in order to understand their technique. Tim Lincecum has perfect technique, and though he is not the biggest pitcher, he has great command of his fastball and uses it effectively to get hitters out. Don't copy him; you have your own style. But see how he uses his entire body--especially his legs--to get added velocity and movement on his pitches.

Warnings
Some pitching coaches advise their pitchers to practice with a heavy baseball in order to gain arm strength and more speed on their pitches. This may well add a few miles per hour, but it is quite dangerous to the shoulder and elbow.