Let’s be real — every pitcher dreams of hearing that “pop” in the catcher’s glove and seeing the radar gun flash a higher number. Whether you’re stuck at 70 mph or hovering around 85, that desire to throw faster never fades. I’ve been there too — grinding through bullpen sessions, wondering why the speed just won’t budge. The good news? There’s real science behind pitching velocity, and once you understand it, you can train smarter — not just harder.
In this post, I’ll share five proven, science-backed ways to increase your pitching speed without risking injury. These are not quick hacks, but methods used by professional pitchers and top college programs to safely add velocity over time.
1. Strengthen the Posterior Chain — Your Real Power Source
Most pitchers focus on their arm, but velocity starts from the ground up. Your legs, glutes, and lower back (the “posterior chain”) create the force that transfers up through your torso and into your throwing arm.
Studies have shown that hip and core strength directly correlate with pitch velocity.
Try these movements:
- Barbell Hip Thrusts
- Deadlifts
- Single-Leg Romanian Deadlifts
Even bodyweight variations can make a difference. If you’re training at home, a good resistance band set can mimic many of these strength moves.
Recommended gear: Resistance Bands for Baseball Training
Common Mistake: Over-focusing on upper body lifts. Without a strong lower half, your throwing mechanics won’t transfer power efficiently.
Fix It: Build leg and glute workouts into your weekly routine before adding more throwing volume.
2. Improve Shoulder and Scapular Stability
Your shoulder is like a slingshot — powerful but fragile. Without strong stabilizer muscles, especially around the scapula (shoulder blade), velocity gains can lead to injuries.
A study in the Journal of Strength and Conditioning Research found that pitchers who included rotator cuff and scapular exercises increased their throwing speed and endurance.
Try:
- External rotations (with bands)
- Y-T-W shoulder raises
- Wall slides
Focus on controlled movement, not heavy weights. Consistency beats intensity here.
Common Mistake: Using too much weight. These muscles are small and precise.
Fix It: Train stability 3–4 times per week using light resistance.
3. Train with Weighted Baseballs — Carefully
Weighted baseball training has been one of the most debated topics in pitching development — and for good reason. Done right, it works. Done wrong, it leads to injury.
Here’s the science: using slightly heavier and lighter baseballs (typically between 3–7 oz) helps improve arm speed and neuromuscular coordination.
A 2018 ASMI study showed that weighted ball programs produced significant velocity gains in high school and college pitchers.
Start slow:
- Throw 3–5 oz balls for warm-ups
- Gradually include 6–7 oz for overload work
- Always follow a proper throwing program
Recommended gear: Weighted Baseball Training Set
Common Mistake: Jumping straight into overload throws without proper mechanics.
Fix It: Use weighted balls after you’ve built a solid throwing base and warm up fully.
4. Maximize Energy Transfer with Better Mechanics
You’ve probably heard coaches say “use your legs” — but what they really mean is optimize your kinetic chain.
Each part of your body should transfer energy efficiently, from your stride foot to your throwing hand. A common mistake is “early rotation,” which causes the upper body to fire before the lower body has finished loading, wasting power.
To fix this:
- Film your delivery from the side and front
- Look for timing between hip rotation and shoulder rotation
- Practice “separation drills” — keeping your hips open while your shoulders stay closed just a moment longer
Even small mechanical improvements can yield a 2–3 mph boost.
5. Track Your Progress with Data (and Radar)
You can’t improve what you don’t measure. Velocity feedback isn’t just for ego — it’s for data-driven improvement.
Tracking your speed during training sessions helps you understand what drills and mechanics changes actually work.
Invest in a personal radar gun or use smartphone-based velocity tracking apps. Seeing your numbers rise, even by 0.5 mph, is incredibly motivating and keeps you consistent.
Recommended gear: Pocket Radar Smart Coach
Bonus Tip: Recovery Equals Progress
Every hard throw causes micro-tears in your muscles and tendons. Without proper rest and recovery, you’re just digging a deeper hole.
Sleep, nutrition, and mobility work are as critical as your bullpen sessions. Remember — velocity gains come during recovery, not during training.
Try foam rolling, light band work, and 8+ hours of sleep to let your body adapt and grow stronger.
FAQ: Throwing Faster Pitches
Q1: How long does it take to see results from velocity training?
Most pitchers see noticeable gains within 6–8 weeks, especially if they consistently train strength, mechanics, and recovery together.
Q2: Can younger players use weighted baseballs?
It’s best for players aged 15 and older who already have stable throwing mechanics. Younger players should focus on mobility, core strength, and throwing accuracy first.
Q3: What’s the safest way to increase pitching velocity?
The safest way is to strengthen your lower body and core, then gradually increase throwing intensity. Never chase velocity through overtraining.
Q4: Do long toss sessions really help you throw faster?
Yes — when done with proper form. Long toss helps improve arm strength and mechanics, but it should complement, not replace, structured training.
Q5: What’s the most common mistake pitchers make when trying to throw faster?
Overthrowing. Trying to “muscle” the ball instead of letting your kinetic chain work efficiently often reduces velocity and increases injury risk.
Final Thoughts
Throwing faster isn’t about having “a strong arm.” It’s about building a strong body, efficient mechanics, and disciplined recovery.
When I first started applying these methods, my velocity jumped by 4 mph in under two months — not because I threw more, but because I trained smarter.
So next time you hit the bullpen, think science. Combine these five methods, stay patient, and your radar gun will thank you.
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