Okay, LOOOoooong overdue…

Finally back with Step 3 for building your own velocity program… This is very often the #1 Missing Ingredient in a pitcher’s development… And this, in my opinion, is mainly for two reasons, or two trends that have become commonplace these days:

  1. An increased fear over pitchers hurting their arms (hint, less throwing is not always better… if we want the arm to handle the stresses of pitching we must first introduce and prepare the pitcher’s arm for those demands). At the same time, travel ball has become a behemoth, and kids are pitching competitively in games MORE while actually throwing (conditioning their arms) LESS…
  2. Pitchers (and coaches and parents) buy into the idea that “good mechanics” alone will lead to more velocity. Not only is this not the case, it often has a nasty unintended consequence… pitchers who become stiff and overly mechanical – deliberate and disconnected rather than fluid and explosive.

In steps ONE and TWO we talked about the Getting a Baseline, Developing Good Movement Patterns (through dry work and drill work) and getting crystal clear on your goals… So without further ado…

Step THREE: Training the INTENT to throw HARD

Audio Post with transcript below:


 

Once you’ve got that baseline – you’ve got that clear goal in your mind and you know what you need to work on in terms of your motion – you’ve now got the basic framework in place…

You’re doing your daily dry work to get comfortable with your delivery, you’ve got your drill work to start developing those powerful movements…

And make no mistake about it, adding that element of consistency is just the biggest factor.

Here’s how I would recommend working on it:

In the first week you’re just going to be getting comfortable with these movements. You’re not working on throwing full speed; you’re going to start off kind of slow, just try to get comfortable with these movements. Do them as many times as you can during that week: doing your dry work without a ball; doing your drill work every day; not doing a ton of throwing; mixing in with your throwing, but you’re not throwing a hundred percent so you’re not wearing your arm out.

Once you get comfortable with those movements and you’ve established the mechanics, a key element if you really want to increase velocity is simply this:

Adding more POWER behind those movements.

You could have technically “good mechanics”, but if there’s no power behind those movements… you’re not going to see BIG, meaningful velocity gains. You might increase a little bit, but you’re only tapping into part of that.

That’s where the conditioning piece of the equation is huge: getting stronger, getting faster, getting more explosive, and just learning to throw with that INTENT to throw the ball harder … Throw the #&%*! out of the ball (for lack of a better word).

And that’s where too much coaching on “pitching mechanics” at a young age can actually work against a pitcher. I’ve seen it time and again.

You probably have too…

I think when kids learn pitching mechanics at too young of an age sometimes, they get caught up in the idea of:

“If I can just get this down and learn this set of perfect mechanics I’m going to automatically throw harder.”

It sounds good in theory, but that’s just not the way it works.

Yes, you want to have good mechanics in order to be powerful and move well, but once you have that delivery down you’ve got to have some horsepower behind those movements. You’ve got to move explosively…

Much like hitting, the act of pitching is one of “Controlled Aggression.”

[h3]The Act of Pitching Is One of Controlled Aggression[/h3]

I forget where I first heard that phrase. I’m pretty sure it was pertaining to a hitter’s swing, but regardless… It’s just as true of pitching, and I certainly didn’t coin the phrase.

The pitching delivery is like nothing else… 0 to 90 in one second… You’re an explosive athlete.
So basically, when you think of your pitching delivery and how you generate power (and transfer it to your arm) you’re trying to get your body moving as fast as you can to home plate (while staying gathered and loaded)… So when you reach footplant and launch, that ball’s jumping out of your hand.

That takes some power.

That said, MAX-effort throws takes its toll on your arm, whether that be pitching, long-toss or just flat-ground throwing the bleep out of the ball into a net.

So you want to be smart about this… A lot of this is common sense, but here’s a simple rule of thumb:

One or two days a week is going to be a “velocity” or “high intensity” throwing day for you.

Here’s what that means (it does NOT mean you go all out on EVERY throw)…

Once you’ve gotten your body and arm warmed up and firing on all cylinders, you get 10-20 throws that you’re just trying to throw this ball as hard as you can, without worrying about your mechanics.

You’ve put in the work already to assure that your delivery’s in decent shape. Now we’re just focusing on bringing that intensity…

You’re not thinking mechanics… You’re thinking something more like:

“I’m just trying to throw that ball right through the glove.”

If you’re stretching it out to say 120 feet or 150 feet, your intent is:

“I’m just trying to throw this on the line as hard as I can – Boom! Get it there!”

[h5]Important Tip: BREAK IT UP INTO BLOCKS[/h5]

When we’re doing this, we break it up into sets. It’ll be 5 throws, hard as you can. Then take a little break. Then throw a couple easy to prep your arm again. Then go back into your velocity throws.

Five throws. BAM! Hard as I can.

Then you’re taking another little break.

Five throws, hard as I can, each one with everything behind it.

And take time between throws so you can really recoup and get ready to put everything you can into this throw.

So you’re getting two velocity training days a week where you’re stretching yourself. You’re pushing yourself. You’re asking more of yourself.

That’s how your body grows.

If you’re trying to get stronger and lifting weights, you don’t just lift the same exact weight every time and expect to actually get stronger… You’ve got to increase amount of weight you’re putting on the bar. That’s how your your muscles and your body gets stronger. I’m oversimplifying, I know, but at the most basic level, by forcing it or challenging it to lift heavier weight, your body gets sent a signal… your brain gets sent a signal (the ol’ mind-body connection at play):

“I’ve got to learn how to lift more weight. I better grow!”

It’s the same with velocity. You don’t learn to throw faster by practicing slower all the time.

You can do that early work where you’re practicing your motion slowly to just get comfortable with it. But together with that, if the goal is to increase velocity, also you have to demand of yourself…

“Okay self… Throw this ball HARD.”

Very often, that little shift in emphasis, in focus, in intent, is the missing link between guys who have “pretty mechanics” but see their velocity peeter out… And the guys who blast threw those ceilings and see big time gains.

And like everything else, that will start to become more natural to you the more you do it.


Okay, that's all for this post, would love to hear your thoughts.

Stay tuned for Parts 4 and 5 (soon to follow) where we'll dive into the important roles of TRACKING your progress and Conditioning Your Arm and Body for the demands of being a high-velocity pitcher.

Rule #1 for pitching success this season:
[h1]Stay HEALTHY[/h1]

There’s no more helpless feeling than sitting the bench with a sore (or injured) arm. Believe me, I know this all too well. And one thing I wish I’d learned a lot sooner in my development as a young pitcher is the importance of a good arm care routine.

Too often, guys wait until it’s too late before they start taking their arm care seriously…

In fact, I was one of those guys… It took an elbow injury the summer before my freshman year at Northwestern for me to really COMMIT to a consistent arm care routine.

And if you’re a young pitcher, there’s a good chance your current arm care program falls into one of these three buckets:

  1. No Arm Care program whatsoever (and probably have never given it a second thought)
  2. You KNOW that Arm Care is important, but you don’t really know WHAT to do (or how OFTEN to do it)
  3. You already have an Arm Care program… But it’s so complicated and time-consuming that it’s nearly impossible to stay consistent with it

And I get it. I’ve been in each of these camps at one time or another…

Knowing WHAT to do, and finding the time and energy to STICK to it can be tough. Especially if you’re a kid who’s never been hurt – you’ve got enough on your plate without having to go through 45 minutes of boring, tedious exercises.

Well, what if didn’t have to be so tough?

I don’t care what level you’re at – if you’re 13 years old or 18…

[h1]Good Arm Care matters. Period.[/h1]

And here’s some GOOD news.

You can actually get in a really great Arm Care routine in a short amount of time without a lot of fancy equipment.

And today I’m going to show you how.

I’ve just put the finishing touches on a brand new, “No Excuses”, EZ Arm Care Program to help make your arm care easier and simpler than ever.

It comes complete with 3 Ready-To-Go Arm Care Routines that you can do at the field or on your own when you get home. 

[circle_list] [list_item]You’ll know exactly what to do…[/list_item] [list_item]When to do it…[/list_item] [list_item]And it won’t take all day or cost you a lot in extra equipment[/list_item] [/circle_list]

Plus you’ll get detailed video demonstrations and explanations of each exercise to walk you through it every step of the way.

Okay, so the next question – how much will it cost?

I thought long and hard about this.

$67?

It’s easily worth that. But I don’t want COST to stand in the way of you getting access to this information.

$47… Eh, still too high.

$27? This seemed right. But then I thought…

How ’bout FREE!

So that’s what I’m doing. Right now you can get access to this program for ZERO dollars.

Go Here To Claim Your  Free EZ Arm Care Program

I’m probably crazy for doing this, but that’s how strongly I feel about the importance of young pitchers taking their arm care seriously.

EZ_Arm-Care-2

 

The stuff in this program isn’t meant to be overwhelming. You won’t find 50 different exercises…

It’s designed to be no nonsense, get-in, get-out, get-it-done simple.

No excuses.

Now just a note. You WILL have to re-enter your email address to get access to the program…

It’s the only way I could weed out the uncommitted and make sure this program gets into the right hands without actually charging for it.

Get your EZ Arm Care Program now before I come to my senses.

Okay, that’s all for now.

Until next time…

Committed to Your Pitching Success,

Coach Phil

PS – Again, I’m not asking a single penny for the EZ Arm Care program… But if you want, you can help me out by spreading the word.

Just hit one of those Share buttons and send your friends to this page so they can grab their own Free Arm Care Routine before this offer goes away. 

Thanks, and blow ’em away!

 

If you get my emails, you’re probably already well aware that pitchers are some of the most amazing athletes in the world… (don’t let some of their physiques fool you)

And the really good ones, the few guys who actually go on to pitch in college and the pros, get there based largely on their ability to do one thing athletically better than the rest…

And it’s not running really fast (If you ever got a chance to see Randy Johnson run the bases, you know sprinting speed isn’t a prerequisite for throwing hard).

It definitely doesn’t hurt… but a necessity for throwing hard? Nope.

But there is one thing that all hard throwing pitchers do better than just about any other athletes…

They know how to rotate well… Sounds simple, right?

It’s not… Professional pitchers are ridiculously powerful and efficient at using their hips and trunk… they understand momentum

Now pitchers aren’t alone in this by any means… you can look at any powerful rotational athletes… hitters, tennis players, hockey players… golfers… Where does their power come from?

For more, you can check out a post from a bit ago: Happy Gilmore Velocity Tips

And it’s something I’ve been working on with guys in our weeknight throwing sessions… getting more power with their hips and trunk, getting more efficient with their movements.

So that’s the quick tip of the day…

Want to throw harder? Learn to rotate better. 

Now for a couple quick announcements…

New Video Added to the Ballistic Pitching Blueprint:

Based on some of my work with my remote coaching clients, I’ve started working in a new throwing progression using a series of modifications of the Power Catapult drill… You’ll find a new video where I explain it all inside the Ballistic Pitching Blueprint.

Weeknight Throwing Program/Pitching Classes:
Weeknight Warriors throwing program will meet at 4pm today… Back to 6pm next week. Has been great seeing guys push each other and already making big strides and moving better. Spots available, Click Here for details.

Remote Coaching Options:
A couple different options if you’re looking for some help maximizing your training this off-season.

1) Complete customization of a program with ongoing coaching: Exactly what you need to do each week with regular check-ins and personalized videos where I walk you through things the way I would if you right here with me.

(med ball drills are great for learning to unlock more power in the hips)
2) Customized program (minus the ongoing coaching): Based on initial motion analysis and phone consultation to assess your needs/goals.

These custom programs are for serious pitchers only. Click here to apply.

That’s all for now. Until next time…

Committed to Your Pitching Success,

Phil Rosengren

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