Every pitcher dreams of throwing faster, but increasing velocity isn’t just about arm strength. A powerful pitch comes from full-body coordination, explosive movements, and strong mechanics. The good news? With the right exercises, you can develop the strength and speed needed to add extra miles per hour (MPH) to your fastball, increasing your pitching velocity.
At [Clinic Name], we work with baseball players to improve their mechanics, prevent injuries, and maximize performance. In this blog, we’ll break down five key exercises that can help you throw harder and more efficiently.
1. Medicine Ball Rotational Throws
Why It Works:
Pitching velocity comes from rotational power, not just arm strength. Your core and hips generate the force needed to whip your arm through the throwing motion. Medicine ball rotational throws mimic this movement, strengthening your obliques and improving explosive power.
How to Do It:
- Stand sideways to a wall, holding a 6–10 lb medicine ball.
- Rotate your torso and throw the ball against the wall as hard as possible.
- Catch the ball on the rebound and repeat for 3 sets of 8 reps per side.
Pro Tip:
Focus on explosive movement, not just power. Your core and hips should drive the throw, just like in pitching.
2. Single-Leg Bulgarian Split Squats
Why It Works:
Pitching requires a strong lower half, especially when transferring force from your back leg to your front leg. This exercise improves leg strength, stability, and balance, which are crucial for maximizing velocity.
How to Do It:
- Stand in a lunge position with your back foot resting on a bench.
- Lower yourself down until your front knee is at a 90-degree angle.
- Push back up and repeat for 3 sets of 10 reps per leg.
Pro Tip:
Hold dumbbells in each hand for an extra challenge.
3. Shoulder External Rotations with Bands
Why It Works:
Your rotator cuff plays a massive role in both velocity and injury prevention. Strengthening your shoulder’s external rotators ensures you have the stability and power needed to throw harder and stay healthy.
How to Do It:
- Attach a resistance band to a sturdy object at elbow height.
- Hold the band with your elbow at a 90-degree angle and rotate your forearm outward.
- Slowly return to the starting position and repeat for 3 sets of 15 reps per arm.
Pro Tip:
Avoid using heavy resistance. This is about control and endurance, not max strength.
4. Sled Pushes for Explosive Leg Drive
Why It Works:
The power of your pitch starts in your legs. Sled pushes build explosive strength, helping you generate force from the ground up.
How to Do It:
- Load a sled with a moderate weight.
- Drive forward, pushing the sled for 20 yards at full effort.
- Rest for 30 seconds and repeat for 5 sets.
Pro Tip:
Focus on short, powerful strides, just like in your pitching motion.
5. Plyometric Push-Ups for Arm Speed
Why It Works:
Fast, explosive arm movements are key for high velocity. Plyometric push-ups train your fast-twitch muscle fibers, helping you throw harder.
How to Do It:
- Start in a push-up position.
- Lower yourself, then explode upward, clapping your hands before landing.
- Repeat for 3 sets of 8 reps.
Pro Tip:
Modify by pushing up onto a bench if full push-ups are too difficult.
Conclusion
Developing a powerful pitch takes more than just arm strength—it requires a strong core, explosive lower body, and healthy shoulder mechanics. These five exercises will help you build the foundation for a faster, more efficient throw while reducing your risk of injury.
Looking to maximize your velocity and stay injury-free? At McKenzie Sports Physical Therapy, we specialize in customized training and rehab programs for pitchers. Book a consultation today!
If you’re an elite baseball player looking to elevate your game, reduce the risk of injury, or recover from a setback, contact us today at (267) 332-8102 or click here to book a free discovery visit and take the next step in your athletic journey.