In baseball, pitching speed and velocity is a major factor in winning and in player development. From the time a youngster first takes to the mound in Little League, a pitcher is interested in throwing with more speed. Pitchers can build arm strength and improve their speed if they follow a knowledgeable coach's instructions, condition themselves diligently and throw regularly on the side. Core exercises can help a pitcher get stronger and throw harder.
Step 1
Throw the ball regularly and often. The best pitchers are those who work out their arms regularly and throw the ball on the side on days when they are not pitching. Former Atlanta Braves pitching coach Leo Mazzone is considered one of the top pitching coaches of all time and he helped develop a pitching staff that included Tom Glavine, John Smoltz and Greg Maddux. Mazzone made sure that his pitchers threw on the side on days when they weren't pitching. Many coaches are afraid to ask their pitchers to throw on the side, but Mazzone believes that it's the main way pitchers get stronger and increase their velocity.
Step 2
Run on the days when you are not pitching. There are two reasons for this. Running will help you strengthen your legs, and the push you get off the mound plays a key role in helping you develop speed and velocity in your pitches. The other reason is that pitching leads to a buildup of lactic acid and that much of it pools in the in the arm and shoulder. The way to get rid of that lactic acid is with further exercise. Running to the point where you are perspiring will help dissipate the lactic acid and help keep your arm and shoulder healthy.
Step 3
Load your weight to the rear as you prepare to pitch. Batters load their swing to hit the ball harder and to be more productive at the plate. Pitchers need to load to throw with more velocity. As you prepare to pitch, lean as much of your weight as you can on your back leg before you come forward. This will put your in a position to come forward with maximum force and build great velocity.
Step 4
Pick up a medicine ball and do twists to build core strength. You want to strengthen your arm by throwing and strengthen your legs with running. Both of those factors are vital. Building core strength is also important for velocity. It will help your stomach and lower back muscles provide more force in your throw. Take the medicine ball and hold it in front of your midsection with two hands. Twist as far as you can to the left and then bring it back to your midsection. Then twist as far as you can to the right and then bring it back to your midsection. Do 15 full rotations, take a one-minute break and repeat the set.
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