Too late? And training

Question
QUESTION: I am in a very unique situation. I am 18 years old and a pitcher. I'm 6'2 225 lbs (of fat not muscle). I have never actually had a pitching coach to teach me how to pitch and everything I have learned was from watching games on tv and copying what the pitchers did. My highschool baseball coach recently advised me to visit a facility run by a former scout for the Yankees and Rays. I decided to go and when I arrived the former scout asked me if I would throw so he could see my mechanics. I threw a few pitches and he literally freaked out. He ran out of the room and grabbed other instructers to see me throw. They told me that they were amazed by my mechanics (and this is coming from a former scout and instructers that were former Olympians). My problem is that I'm extremely out of shape and the fastest I have ever been clocked is 70mph. I've never worked out in my life and I know that most if not all pro baseball players start working out at 13 or 14. I'm 4 or 5 years behind most serious players and I have no idea where to start. My first question is would the average person who threw 70mph in terrible shape with little muscle be able to get to 90mph simply by working out? And if so where do I start? What excercizes should I do? How often do I do them? How long would it take to reach 90mph?

ANSWER: Greg,

I will be honest, most professional baseball players did not start working out heavily until senior year or even college. The simple reasons are most do not know what to do, they can't afford to join a gym or their high school really doesn't offer much. For me, I didn't start working out consistently until college. My high school did not have a weight room.

This being said, your not out of time. You can start at any age. Many kids who came to college in my four years were not big or strong, and left as big strong seniors. This is why many college freshman at the D1 level do not play. They are talented, but need to develop some size and muscle.

As for you, there are many different approaches. If your high school provides it, seek out the help of a trainer or coach. If you can afford to, many baseball facilities have on staff weight training coaches. Otherwise start "Googling" and find websites which will show you different exercises for pitchers.

At 18 if your only throwing 70, I would say its a LONG shot to ever throw 90. However, notice I did not say you can't hit 80 or 85 with a better and stronger body. If your mechanics are as good as you claim, and your simply out of shape, lifting weights will not give you another 20 mph. Typically, terrible mechanics is what hides some velocity.

Forgot the 90 number, and focus on getting the most out of your body as possible with a better diet and workout routine. There is no secret workout or we would all be throwing 95 mph.

Squats, lunges, sprints, stairs, plyometrics and other types of workouts will help a pitcher. Stay away from bench presses and heavy shoulder workouts. Tight shoulders will no throw hard. Hence why body builders don't all throw 100 mph.

Buy a rubber resistance band, sold at any workout store. Use it to do light shoulder training. Googling "Band workout for pitchers" will give you many workouts to use with that.

A website you can view for tips and ideas is (http://www.thecompletepitcher.com/). I have found many interesting articles for pitchers in regards to strength and conditioning on there.

Another one which you can find some free videos and info is (http://www.coreperformance.com/).

If I was able to, I would run you through the workout routine I use, but over the internet that would not be possible for me to do. So simply, invest the time, view the websites I gave you and do some research. That is actually how I got myself into good shape each and every season.

Sean





---------- FOLLOW-UP ----------

QUESTION: I guess I can't really say I throw 70 for sure due to the fact that the only times I've ever had it checked there was minimal stretching, no mound or rubber, and it was at a shorter distance. I do know people who claim to throw 75 that I throw slightly harder than. With a few mechanical changes could that 80-85 eventually turn to 90-95? Wishful thinking maybe. Again I have never had anyone teach me how to pitch or even throw a baseball and after looking into it the only pitching clinic in my area is about $1,500 for a few months and I can't really afford that. Are there many pitchers in the college level with 80-85 mph fastballs that make the team? I'm thinking that if I can get up to the 80's I could work with college coaches and reach my goal of 90.

ANSWER: Most likely wishful thinking. It is rare for a pitcher to gain more then 3-5 mph on his fastball at this age. Most of the guys who see abnormal jumps in velocity are due to steroids. Which I am sure you know are a major health risk and once you stop taking them many of these players see a drop in velocity. (Notice the MLB has had a lot of guys show up for two seasons then vanish?)

I understand instruction is expensive as I work as a pitching instructor. Depending on your area, there should be cheaper places. However, some states are not known for indoor training places.

If you can break 80 with command and throw more then one pitch you can make your way onto a D3 or Junior College team. A little more velocity and D2 or even D1 is possible. Most D1's look for 85+ unless you offer something different or are left handed.

I entered college a three sport high school athlete, so I was in shape. I worked out a lot, did all the conditioning, and long tossed all the time. I was 86-88 my freshman year and 88-90 my senior season. That is more along the lines of a normal increase.

I wish I had the answer to throwing 90, because I would love to throw harder. We all have our maximum the body can throw. The difference between Joel Zumaya throwing 100 and Tom Glavine's 89 is not just pure strength. Throwing excessively hard is a gift we are born with. All we can do is try and find out our maximum velocity and strive to reach it.

Unlike weight lifting where the more you work out the more weight you can lift, pitching velocity does not change in the same way.

Again, I am not saying you can't throw 90, but a jump your looking for is a rare accomplishment. Keep trying and pitch to the best of your abilities. That is the only thing you can truly control.

---------- FOLLOW-UP ----------

QUESTION: Not really a question but I just thought I would tell you. I started working hard on my pitching and got a plus curveball and I'm still working on a changeup. My velocity jumped from 70-76 in one month. Two weeks ago I tried out for my city team and didn't realize it but I had already missed the first two tryouts. With two tryouts left before choosing the team they told me after one day that they had decided to put me on the team even though they had not seen me hit or play any defence but they said it was completely with how impressed they were with my pitching. Yesterday we had our first big torunament and after my first game I was approached by a scout from the minnesota twins. He told me that he believed that with training I could become a very good pitcher for them. No contract is worked out yet but it might be done in a few days.

Answer
Greg,

Hard work will always give us some sort of benefit. We can't always predict exactly what it can do, but you never know.

That being said, I do not think the Twins will be offering your a contract anytime soon. Based on the rules I know of, if your 18 you will need to be drafted by a team in the June MLB entry draft.

Since your from Canada, I know the rules might be different so I could be wrong, but 99% of the time someone 18-22 in high school or college will need to be drafted in order to break into the lower levels of the minors.

If there is some rule that is different for Canadians or your situation, then take advantage and work hard. Your going to need to get your velocity above 85 if you want any chance of moving further up the baseball ladder. For a guy like you, the difference will be based on how much time and effort, sweat and pain you put into your workouts.

Sean