Velocity and control

Question
QUESTION: Hey jack
My question is how are some Ways that a 14 year old (me) can gain control and velocity as a pitcher?

ANSWER: Hi Jose,

You are asking a very good question.  Here, a few ways you can do this.

1.  Start with getting some quality pitching lessons.
You want to find a pitching coach in your area that has experience training high school, college, and professional players and has a good reputation.  He can show you how to refine your pitching motion.  This alone can result in better control and more velocity.  In addition, it will teach you the right skills you can use throughout your high school career.  I recommend players get a round of lessons early in high school.  It will cost a little bit, but will save you so much more time and energy over the next four years.

2.  Start a weight training program for pitchers.
If you commit to a solid weight training program like the ones given by Tom House, you will see your velocity and control increase.  Stronger muscles translates well onto the mound because it will give your some more endurance, balance, etc.  Think of the summer as the time to build muscle and the season as the time for maintenance work.

3.  Start a jogging routine.
A jogging routine of running about 3 miles a day 4-5 times a week will help you build up stamina.  Many pitchers have difficulty with control because they get tired late in the games and the muscles get fatigued.  By running, you can help keep up your energy reserves and have better control later in games.

4.  Develop your muscle memory in your pitching rotation.
Here, is a link to an article that describes why it is so important to keep practicing your motion daily:  
http://www.baseballtrainingtechniques.com/Baseball-Pitching/

5.  Consider plyometric training
This training develops the fast twitch muscles in your body.  You can buy weighted baseballs that allow you to actually develop these muscles.  However, remember plyometric exercises are more dangerous than regular weight training so use the appropriate amount of caution.

This list is by no means exhaustive, but it is enough to get you started.  Good luck on the upcoming season.

Best,
Jack Elliott
http://www.baseballtrainingtechniques.com

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

QUESTION: Jack my other question is how can I make my elbow not drop because of my elbow dropping I throw sidearm,I want my elbow and arm to not drop so what can I do to change my arm slot to a 3/4 arm slot?

Answer
Hi Jose,

This can be done in a few different ways where the focus is on your arm positioning.

1.  Break your pitching motion into parts and do repetitions with the correct arm position.  In this case, practice again and again the part of the pitching motion where the arm is used in the throwing motion.  Essentially, you want to train your arm to do this 3/4 arm motion rather than sidearm.  With more repetitions over time, this will become naturally.  Then, use your full motion by keying on ensuring you are using this new arm slot.  A really effective tool can be video taping your throws to visually see how you are doing.  

2.  Another alternative can be having someone else help watch and guide your arm through the motion at the right angle.  This can be a friend, coach, father, or a pitching coach.  Basically, you want them to make sure you are continuously throwing at the 3/4 angle and not reverting back to your other motion.  Over time, once you get the hang of it and the muscle memory, it will be less necessary for them to watch you throwing on a daily basis.

3.  Get pitching lessons from a pitching coach.
They can often give you some specific drills to do that can help you with this or other issues with your pitching motion.  In addition, video taping your motion can be helpful in another way.  There are a number of sites available that allow you to upload your video online so that baseball players and coaches can

One caveat: recognize that you will be doing something new by using a 3/4 throwing motion.  This will put extra stress on your arm and appear more unnatural at first.  Therefore, expect that you will be more sore than normal and will need to give your arm more rest initially.  The good news is I think you will find that you will adapt pretty quickly and start seeing results after a few weeks.  

Best,
Jack Elliott
http://www.baseballtrainingtechniques.com