The Short Answer: To increase pitching velocity, pitchers should focus on plyometric exercises like box jumps and split squat jumps, medicine ball throws for rotational power, long toss programs that gradually increase distance, and targeted strength training that builds power throughout the kinetic chain while maintaining arm health.
Every baseball player dreams of lighting up the radar gun. Adding just a few mph can be the difference between a college scholarship and being overlooked, or between making the varsity team and sitting on the bench. Velocity creates opportunities.
What makes the baseball fly faster isn't just arm strength. The entire body contributes to throwing velocity. The legs generate power, the core transfers it, and the arm delivers it. The good news? Each part of this system can be trained and improved with the right workouts. Whether you're throwing 50 mph or aiming to break 85 mph, the exercises in this guide will help you throw harder without increasing injury risk.
The Science Behind Pitching Velocity
Understanding the mechanics behind high-velocity pitching helps players train more effectively. Throwing a baseball at high speeds isn't just about arm strength—it's about creating and transferring energy through the entire body.
The Kinetic Chain
The pitching motion starts from the ground up. As a baseball pitcher pushes off the rubber, the force travels from the legs through the hips, core, shoulder, arm, and finally to the baseball. Sports medicine experts call this the kinetic chain. When each link works properly, velocity increases naturally.
Shoulder Separation
Shoulder separation is a key factor in generating pitch velocity. This happens when a pitcher's hips rotate toward home plate while the shoulders stay back, creating a "loaded" position. The greater this separation, the more potential energy gets stored and released during the throw. Major leaguers who throw at high velocity often show excellent shoulder separation.
Lower Body Power
Lower body strength plays a crucial role in throwing velocity. The legs create the initial force that eventually transfers to the baseball. This explains why many velocity programs focus heavily on leg exercises.
Breaking Velocity Plateaus
Many youth players hit velocity plateaus because they focus too much on arm strength and not enough on the rest of the kinetic chain. Long toss and weighted ball programs can help, but they must be part of a complete training approach.
Explosive Force Development
The relationship between strength and throwing velocity isn't just about how much weight you can lift in the weight room. It's about how quickly you can generate force—what scientists call "rate of force development." This is why explosive exercises are so effective for increasing velocity in baseball pitchers of all ages.
Essential Plyometric Workouts for Pitchers
Plyometric exercises are the secret weapon for baseball players looking to increase velocity. These explosive movements train your muscles to generate force quickly—exactly what happens during the pitching motion.
Gravity Box Jumps
This plyometric exercise uses any raised surface like a bucket, chair, or box. Begin by standing with feet shoulder-width apart. Jump onto the box, landing softly with knees slightly bent. Step down (don't jump down) and repeat.
For pitchers, gravity box jumps are crucial because they engage the same leg muscles used when pushing off the rubber. Perform 3 sets of 10 jumps, resting 60 seconds between sets. High school players can progress to single-leg box jumps as strength improves.
Split Squat Jumps
This exercise directly mimics the pitching motion by strengthening the quads, glutes, and hamstrings. Start in a lunge position, drop your back knee toward the ground, then explode upward, switching legs in mid-air.
The key is achieving "triple extension"—extending your ankle, knee, and hip simultaneously—which happens during the drive phase of pitching. Young pitchers should perform 3 sets of 8 reps per leg, focusing on control more than height.
Broad Jumps to Skaters
This combination enhances both forward and lateral power. Begin with a broad jump forward, landing with both feet. Immediately transition into a lateral "skater" jump to one side, then the other. This exercise improves balance and stability while building explosive power in multiple directions. It's particularly valuable for youth players to develop coordination and power simultaneously.
Start with 2-3 sets of 6-8 reps, with each rep consisting of one broad jump followed by skaters to each side. As with all plyometrics, perform these on flat ground with proper shoes to reduce injury risk.
Medicine Ball and Resistance Training
While plyometrics build lower body power, medicine ball, and resistance training target the upper body and core—critical components for high-velocity pitching.
Med Ball Throws (Jump)
This exercise develops the explosive power needed to accelerate the baseball. Stand with feet shoulder-width apart, holding a medicine ball with both hands. Drop into a quarter squat, then explosively extend your legs, core, and arms to throw the ball overhead.
Start with a lighter ball (2-4 pounds for youth players, 6-8 pounds for high school pitchers) and perform 3 sets of 8 repetitions. Focus on using your legs to drive the throw—not just your arms.
Med Ball Throws (Rotation)
These throws enhance rotational power, which directly transfers to pitching velocity. Hold a medicine ball with both hands, rotate back, and throw the ball backward and to the side.
The key is to keep your front hip closed until the last moment, then rotate explosively—just like in pitching. This exercise improves ground reaction forces and rotational power output. Youth players should start with 2-3 sets of 6 throws per side.
Reverse Band Throws
This band exercise focuses on the shoulder's posterior muscles, which are often neglected in training but crucial for arm health and velocity. Attach a resistance band at shoulder height. Grasp the band, step back to create tension, then pull the band across your body in a throwing motion.
Perform 2-3 sets of 10-12 reps per side. This exercise not only strengthens the external rotators but also helps balance the shoulder muscles, reducing injury risk while improving pitching velocity.
Band Pull Aparts
Stand holding a resistance band with arms extended forward. Pull the band apart horizontally, squeezing your shoulder blades together. This strengthens the upper back muscles that stabilize the shoulder during throwing.
For youth players, this exercise is especially important since it helps prevent the shoulder issues that often come with velocity training. Perform 2-3 sets of 15 repetitions.
Building a Complete Velocity Training Program
Individual exercises build specific aspects of pitching power, but a structured program delivers the best results for increasing velocity while minimizing injury risk.
Weekly Workout Schedule
For youth players and high school pitchers, here's a basic weekly framework:
Day #1: Lower body strength (squats, lunges) + plyometrics
Day #2: Light throwing + upper body resistance training
Day #3: Medicine ball work + long toss
Day #4: Rest or light activity
Day #5: Full-body power exercises + bullpen session
Day #6: Gameday
Day #7: Recovery day
In-season, reduce workout volume by 30-40% but maintain intensity. Off-season is the time to build your velocity foundation with higher volume training.
Long Toss
Long toss is one of the most effective velocity builders when done correctly. Start at 60 feet, gradually working out to 120+ feet (or farther for advanced pitchers). The key is to throw with an arc, allowing your arm to fully extend while maintaining proper mechanics.
A basic long toss progression:
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Warm up thoroughly
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Throw at 60 feet (10-15 throws)
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Move back 15 feet every 10-12 throws
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When you reach maximum distance, hold for 10 throws
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Work back in, focusing on harder, on-line throws
Perform long toss 2-3 times weekly, using a radar gun periodically to track exit velocity gains.
Measuring Progress
When using a radar gun, focus on trends rather than single readings. Track your average velocity over multiple sessions to see true progress. For youth players, gaining 2-3 mph per year is excellent progress.
Set realistic goals based on age and development. A 14-year-old throwing 65 mph might aim for 70-72 mph within a year through dedicated training.
Balancing Training and Recovery
Watch for warning signs of overtraining: decreased velocity, persistent soreness, and altered mechanics. Proper recovery includes:
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Adequate sleep (8+ hours for teen athletes)
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Proper nutrition
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Arm care exercises
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Periodic deload weeks (reduced training intensity)
How BRUCE BOLT Can Help
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