Better Velocity

Question
Hi, I am a sidearm pitcher and I'm wondering if you could give me any tips on how to get better velocity on my fastball. I'm 15 and right now I can throw about 64-69 mph.

Thanks

Answer
Hi Mark,

The same rules apply to improving your velocity whether you are an overhead pitcher, three quarters pitcher, or sidearm pitcher.  However, since sidearm pitchers put even more stress on their arm compared to other types of pitchers, you will need to put more emphasis on strength training than other pitchers would.  Here, are a few tips to help you improve your velocity:

1.  Begin a weight training program.  Choose one that is made for baseball pitchers as it will put extra emphasis on the muscles need to throw harder.  Even though a sidearm pitch is slightly different, you are still using essentially the same muscles: legs, shoulders, abs, triceps, forearm, etc.

2.  If you are not already, start throwing long toss and begin a running regimen.  These things will help with your longevity and the log toss will also help strengthen your arm's strength and allow you to throw farther.

3.  Begin to take pitching lessons from a baseball instructor in your area that has experience training high school, college and major league players.  By learning the correct mechanics, you can increase the speed of your fastball and remove other mistakes from your pitching motion.  Since you are a sidearm pitcher, try to track down those who have experience with sidearm pitchers.  This will help ensure you get the best advice and bang for your buck.

4.  Allow for more rest after pitching outings.  Since this motion puts even more pressure on your arm, you will need to give it more time to heal between starts.  This is critical to ensuring you avoid injury and your arm stays strong throughout the whole season.

By using these tips, you can reasonably expect to add 5 to 15 mph to your fastball.  However, this range is just an estimate as other factors such as genetics come into play.  Regardless, you will find that by implementing some solid strength training, your confidence and strength will improve adding benefit to your overall game.

Best,
Jack Elliott
www.baseballtrainingtechniques.com