23:30
Faizan
The fastball may be the most popular pitch thrown in baseball, and it certainly lives up to its name; professional baseball players can throw a fastball at, and sometimes above, 100 mph. While some used to believe pitching speed was simply genetic---you're either a fast pitcher or you're not---former Boston Red Sox pitcher John Bagonzi has learned that pitching velocity can be taught. There are a number of steps to take to increase velocity that can give a pitcher an edge over opponents.
Practice throwing with weighted balls. Stand between 40 feet and 50 feet from your target. As you throw, focus on crisp delivery and technique (push off with your back leg, follow through, etc.) rather than velocity. Some of the pitches with both the weighted and regular balls may lose accuracy. You will gain accuracy back as your arm gets stronger and your pitch gets faster. A normal baseball weighs about 5 ounces; sporting goods retailers sell practice balls that weigh up to 12 ounces.
Complete one set of 15 throws with the weighted ball. Keep your back leg behind you instead of stepping into the throw; this will isolate your arm muscles more, making them stronger. If possible, throw every ball harder than the one before; do not throw so hard that it hurts your arm.
Complete one set of 10 throws with a regular ball. Keep your leg back. Follow this with one set of 10 throws with the weighted ball. Keep your leg back.
Complete one set of 10 throws with the regular ball, bringing your leg around like you would in a regular pitch.
Wrist Drill
Stand 15 feet to 20 feet from your intended target. Place your glove on your glove hand like you normally would. Rest your gloved hand on the inside of the elbow of your throwing arm.
Raise your throwing arm so your elbow is as high as or slightly higher than your shoulder. Grip the ball and cock your wrist backward so the back of your throwing hand is parallel to the ground.
Bring your forearm and hand forward quickly and throw the ball to your target. You should experience a slight burn on your fingertips as the muscles stretch. Do not allow your elbow to drop.
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Repeat this exercise with 10 throws of a weighted ball and 10 with a regular ball. This will increase the flexibility of your wrist and the strength of your forearm, which will give you an extra boost in speed.
Long-Distance Throwing
Stand between 90 feet and 100 feet from your intended target; if this is too far, start around 60 feet and gradually build up.
Complete 25 to 30 throws with a regular ball. Go through your entire regular pitching motion, focusing on distance and accuracy. Be sure to push off with your back leg fully to help extend your pitches.
Use an outfielder's shuffle to deliver the ball if the distance is still too far. This few-step short run will still emphasize the push-off from the back leg. As your arm gets stronger, you will be able to cover the distance with a regular pitching motion.
Practice throwing with weighted balls. Stand between 40 feet and 50 feet from your target. As you throw, focus on crisp delivery and technique (push off with your back leg, follow through, etc.) rather than velocity. Some of the pitches with both the weighted and regular balls may lose accuracy. You will gain accuracy back as your arm gets stronger and your pitch gets faster. A normal baseball weighs about 5 ounces; sporting goods retailers sell practice balls that weigh up to 12 ounces.
Complete one set of 15 throws with the weighted ball. Keep your back leg behind you instead of stepping into the throw; this will isolate your arm muscles more, making them stronger. If possible, throw every ball harder than the one before; do not throw so hard that it hurts your arm.
Complete one set of 10 throws with a regular ball. Keep your leg back. Follow this with one set of 10 throws with the weighted ball. Keep your leg back.
Complete one set of 10 throws with the regular ball, bringing your leg around like you would in a regular pitch.
Wrist Drill
Stand 15 feet to 20 feet from your intended target. Place your glove on your glove hand like you normally would. Rest your gloved hand on the inside of the elbow of your throwing arm.
Raise your throwing arm so your elbow is as high as or slightly higher than your shoulder. Grip the ball and cock your wrist backward so the back of your throwing hand is parallel to the ground.
Bring your forearm and hand forward quickly and throw the ball to your target. You should experience a slight burn on your fingertips as the muscles stretch. Do not allow your elbow to drop.
Other People Are Reading
How to Improve Your Throwing Velocity Overnight How to Pitch Faster
Repeat this exercise with 10 throws of a weighted ball and 10 with a regular ball. This will increase the flexibility of your wrist and the strength of your forearm, which will give you an extra boost in speed.
Long-Distance Throwing
Stand between 90 feet and 100 feet from your intended target; if this is too far, start around 60 feet and gradually build up.
Complete 25 to 30 throws with a regular ball. Go through your entire regular pitching motion, focusing on distance and accuracy. Be sure to push off with your back leg fully to help extend your pitches.
Use an outfielder's shuffle to deliver the ball if the distance is still too far. This few-step short run will still emphasize the push-off from the back leg. As your arm gets stronger, you will be able to cover the distance with a regular pitching motion.
