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How to Throw a Fastball Baseball Harder

Jun 4, 2011 | By Jeff Gordon
How to Throw a Fastball Baseball Harder
Photo Credit Denis Poroy/Getty Images Sport/Getty Images

Some pitchers have naturally stronger arms than others, but most who remain healthy can add velocity as they mature physically and refine their delivery. Throwing programs, proper weight training and mechanic adjustments all can make a significant difference.

Step 1

Build shoulder strength with long tossing. "I don't think that kids throw enough today," longtime Houston Astros strength and conditioning coach Gene Coleman told High School Baseball Web. "They tend to play catch and then play in a game. I believe in a structured, progressive throwing program that has them playing long toss three to four times per week."

Step 2

Develop fluid pitching mechanics as early as possible, stressing strong leg drive. Work under the direction of an experienced pitching coach. "To increase velocity, you need to first improve mechanics," Coleman told High School Baseball Web. "You will throw only as hard as your mechanics permit." Pitchers who start early with sound mechanics can develop bodies better suited for pitching. "We do know that the younger you start pitching, your shoulder and your body adapt to throwing a baseball overhand," Dr. Timothy Kremchek, the Cincinnati Reds medical director, told Cincinnati.com. "The bony anatomy of the shoulder actually adapts to it when you start pitching at six, seven, eight years old. You've got more external rotation in your shoulder, which allows your shoulder to be looser, which put less stress on your elbow."

Step 3

Build core muscle and leg strength. Pitchers as young as 7 can start with calisthenic-type exercises. By working out three times a week with 10 to 15 reps of jumping jacks, pushups, pullups, dips, situps, squats, lunges, step-ups and step-downs, young pitchers begin to build core strength. At 9 or 10, pitchers can use 5-lb. dumbbells to begin weight training for the hips and legs. Dumbbell squats, step-ups and lunges are good exercises. Medicine ball swings and twist build trunk strength. At 11 to 13, lat pulls, leg press, leg curl, leg extension, calf raise, rows and shrugs with light resistance are appropriate. Medicine ball throws and situps build the trunk. Introduce some simple plyometric exercises. Pitchers can intensify their training as 14- and 15-year-olds and should be ready for adult-level training at 16. Start with higher-volume, lower-intensity work and move toward higher-intensity, lower-volume sets. "The body is a three-link chain, legs, trunk and arms/shoulders," Coleman told High School Baseball Web. "Forces are originated in the legs and then transferred through trunk, where they are applied to the ball by the hands (arm and shoulder). A chain is only as strong as its weakest link. In the human body, the weakest link is often the trunk."

Step 4

Build arm and shoulder strength through weight training. At the age of 9 or 10, pitchers can begin using 2-lb. dumbbells for arm and shoulder training. The dumbbell bench press, arm curl, triceps kickback and forearm exercises are a good place to start. By 14 or 15, pitchers are ready for a sport-specific weight training program designed to add power to their throwing mechanics. Pitching instructor Steven Ellis noted on his website that the Jobe exercise "strengthens the all-important rotator cuff muscles of the shoulder and should be used as part of a complete strength training program to increase velocity, and remain injury free." Beginners should start with 3-lb. dumbbells and work up to 5-lb. weights.

Step 5

Refine your pitching mechanics. Even professional pitchers can add miles per hour by continuing to train and fine-tune their delivery. On The Complete Pitcher website, pitching coach Jerry Kreber noted all the areas where pitchers can improve velocity: "Applying direct force to the back of the baseball. Flexibility in pelvis during balance/acceleration phase of pitching motion. Lead leg stability after foot plant. Torso rotation during acceleration. Use of scapular muscle used during pitching motion. Elbow/ bicep extension during the pitching motion. Break/release to plate. Rotator cuff strength and durability. Use of forearm during pitching motion. Use of available force from wrist during pitching motion." Progress in each of these areas can improve your fastball.

Tips and Warnings

  • Focus on improving functional strength and range of motion. Remember that non-functional strength is wasted. Let physical maturity, not age, guide your training level. Establish a dietary plan that supports your training.
  • Excessive throwing can lead to arm, elbow and shoulder injuries. Don't use training supplements as a shortcut to proper diet. Limit the Jobe exercises to three times per week to avoid shoulder fatigue.

Things You'll Need

  • Baseball
  • Weight-training equipment

References

Article reviewed by Shawn Candela Last updated on: Jun 4, 2011

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