Every baseball players dream is to throw a fastball 90 mph, which can be accomplished by many but only achieved by a few. The reason behind so few players reaching their peak velocity is a result of neglecting a portion of their training.
Below are 5 things all baseball players should focus on in their training to be able to throw a fastball 90mph/increase velocity.
–Mechanics are the cornerstone of pitching, good mechanics and great mechanics are the difference in throwing a fastball 85 mph or 90 mph. Mechanics vary between pitchers, but the ultimate goal is to find mechanics that achieve using the lower half, and achieving the most hip and trunk separation to create torque. Having an energy efficient and safe delivery is always the most important, being able to repeat a delivery allows the body to prepare for the stress placed on the shoulder and elbow.
–Arm strength/arm care: A car is nothing without an engine, for pitchers our arm is our engine. To strengthen that engine we have to focus not only on the muscles of the rotator cuff but also the muscles of the scapula. The scapula is our foundation of active arm movements. The quicker the shoulder blade can stabilize the quicker the arm can rotate, resulting in more velocity. Focusing on muscles that are responsible for upward and downward rotation of the shoulder blade add more stability to the arm, increasing pitch velocity. Building a daily routine keeps is a our arm strength and healthy, while allowing us to create the most force during ball release. Contact us for more information of our online program built by a Doctor of Physical Therapy.
– Mobility: Pitching is a full body movement starting from the ground, working up to ball release. Increasing velocity and throwing 90 mph is a result of our body to be mobile and strong. From my experience working with multiple players throwing 90mph and 95mph they all show similar mobility. They are able to rotate the thoracic spine, create length through the pec minor and major, and flexibility through the hips to achieve maximum trunk and hip separation. Identifying your own limitations and having correct exercises to improve and sustain improvements is key. Book your evaluation to find our areas in which you can improve.
–Athleticism: Having the ability to come off the mound and increase velocity to 90 mph requires a strong and athletic body that can produce an enormous amount of force and torque within a short period of time. This can be improved through proper strength and conditioning and speed training. We have to attack our speed training as heavy as we strength train. Strength is nothing if we do not have the ability to use quickly it correctly to produce massive force in that short period we have from single leg balance to foot strike to ball release. Plyometric exercises such as a box jumps, bounds and forms of medicine ball tosses teaches our body to use our strength quickly.
