Training to Increase Throwing Velocity
I’m often asked how to help players to throw better or harder. My private lessons usually involve this aspect of training. My advice in this regard is the same:
1) First, improve throwing mechanics. Throwing properly by itself can improve velocity.
2) Train the body core in particular for strength and power.
As users of my throwing program know, the arm contributes 53% of the power generated while making a throw. The other 47% comes from the trunk. In other words, it’s almost a 50/50 proposition! Train the core (hips, abdomen, lower back) for both strength and power.
3) Increase flexibility. One study demonstrated that doing this alone will increase throwing velocity 2-3 mph. Don’t neglect this vital aspect of conditioning!
4) Begin a Specific Resistance Training Program for throwing with weighted baseballs or softballs.
As you might guess, most of the above can be done simultaneously. Skill work (mechanics) should be done separately from any conditioning work, except flexibility. In spite of the recent CDC report stating that stretching before performance doesn’t reduce injury, it still is important for ball players to be flexible. It facilitates correct mechanics & performance.
One excellent way to train the body core is via medicine balls. If you don’t have a medicine ball, use a basketball, which weighs about 2 lbs. The following is a good basic medicine ball workout for the body core, appropriate for all ages/ability levels.
[NOTE: To view illustrations of each of the folliwng drills, go to this link:
Steve Zawrotny, MS, CSCS
405.373.3253
steve@baseballfit.com
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