I was wondering about some exercises to allow me to pitch faster??

Question

I am in high school, have a nice curveball but my fastball isn't fast enough. It is obviously my most important pitch but i need to make it better or faster?? Have any ideas, routines, or exercises??

Answer 1

First of all, DO NOT BULK UP, DO NOT USE WEIGHTED BALLS!!! Bulking up ruins your flexibility and using weighted balls screws up your release point. I'll tell you what I did this summer to add 12 to my fastball.
1: lift weights. Do light weights, loads of reps. For example, 2 sets of 50 reps with every kind of curl you can think of at 3 pound dumbbells. Use a stretch cord. Hang cleans and push jerks are also very good, as you need that burst of speed for pitching.
2: run. Do three miles at a light jog three times a week, and run wind sprints at least twice a week.
3: mechanics work: the things that helped me most were: work on landing closed. focus on, when you throw, stepping straight to your target. Try to land with your front foot perpendicular to the direction you are throwing. the other thing was to get the throwing arm up quickly so that you do not throw sidearm.
3: work on flexibility. stretch for at least a half hour every day.
4: Throw, throw, and throw. The more you throw, the more stem cells become muscle, and the harder your throws get.
Good luck.
Also, don't overuse your curve ball. It can get folks out in high school very easily, but if you go on to higher levels of ball, a change-up will be much more effective.
One last thing, don't push off the rubber. This actually decreases power by restricting rotational force and taking away balance. Power comes from rotational, not linear, force.

Answer 2

To pitch faster, you're going to want to bulk up your arms and legs. You generate a lot of power from your legs by pushing off the rubber. The rest comes from the arm motion and anyone can throw fast, but if you want to throw fast continously without breaking down your arm...you need to strengthen the shoulder, triceps, biceps, forearms and wrists.

Isometrics are great and will help. It's important not to get too bulky, b/c that will limit your range of motion and make you worthless as a pitcher.

As far as pitching better, it's key to just keep pitching. Year-round, always be pitching. It's a good idea in the winter to throw a little every day or at least every other day with some weight training in between. Also, be sure to run and do other things to improve your stramina. Combinations of cardio workouts will be great.

Add leg strength, arm strength and stamina with plenty of practice and you'll immediately be a better pitcher.

Final suggestion -- if you know a really good pitcher or good pitching coach, have them observe you and give pointers and ask them to teach you a new pitch if possible. Don't try to do too much, but an extra pitch combined with plenty of work could be the difference between a starter and middle-reliever...think about it!

Answer 3

Some good answers here. Leg strength, also strong hips , thighs and midsection are vital to the push off required to throw a good heater. You definitely don't want bulky arms as this will limit your mobility and basically kill your arm speed. The keys are good mechanics , strong lower body , arm speed and practice. Hopefully you know a good coach that can help you set up a good workout routine designed specifically for pitchers. Remember velocity is great but it's all about location , location , location.

Answer 4

Isometrics, these types of exercises helped Nolan Ryan maintain the power on his fastball into his 40's

Answer 5

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Answer 6

I always felt that working the legs and trying to learn how to incorporate more leg strength into your delivery is the foundation of any pitching motion.

Answer 7

try throwing a bigger heavier ball,soccer or basketball,this will strengthen some of the smaller muscles in your hand/arm.You can use a bowling ball if you want to go extreme

Answer 8

MASTURBATION--think about it