gaining speed

Question
QUESTION: I am 13 years old, and last year I blew out my arm? Now this year, the fastest I can throw the the ball is 55- 60 mph compared to 68-70 mph last year.(Luckily I worked on accuracy and hit my corners and became closer on my team) How can I get my pitch speed back up?

ANSWER: Anthony,
Before trying to gain speed make sure you are 100% healed from your injury.  Usually injuries are associated with bad mechanics, so make sure that your mechanics are correct.  Good mechanics will also improve velocity.  As with all injuries their are some scar tissue left behind and flexibility is reduced.  Stretch as much as you can and you will gain velocity.  Flexibility is needed for speed.  The more flexible you are the faster your body will move.  This does not only apply to your arm, be sure to stretch your entire body.  

Thank You,
John Priest

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

QUESTION: My arm is completely healed, and has been healed since spring. My mechanics are good as my coach told me, as well as I am getting a pitching coach in the fall. I blew out my arm from throwing 300-400 pitches every day from the spring till August, which lead to me not being able to even throw a ball in August.  Should I do long distance throwing, as I have cut down my throwing and have taken days off from throwing?

Answer
Anthony,
Definitely do some long toss throwing.  Talk to you pitching coach for the correct routine.  You want a routine that you can follow during your season that fits your schedule of pitching every 5th day or which ever day you coach has you pitch.  You should be on a toss, long toss, bullpen, rest, game schedule.  You pitching coach can help you with this further.  Also you should start running if you have not already.  Running gets you blood moving and helps you body heal after you throw.  When you see your pitching coach ask him about when you should shut things down.  You don't want to throw game speed year round.  I don't know where you live.  New England pitchers shut it down during winter months but warmer e=weather states can play games all year long.  You should give your arm son rest.  Don't shut it down completely just work on mechanics and not speed for some time.  Then as opening day in the spring comes closer start working yourself back up to game speed.

Good luck and that you  for the question,
John Priest