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How To Increase Pitching Velocity By 10 MPH | 22 Proven Tips and Strategies

How To Increase Pitching Velocity By 10 MPH | 22 Proven Tips

How To Increase Pitching Velocity By 10 MPH | 22 Proven Tips

Welcome to my blog post on how to increase pitching velocity by 10 miles per hour (MPH)! Whether you’re a beginner or a seasoned baseball player, increasing your pitching velocity can have a significant impact on your performance on the field. In this blog post, I will share 22 proven tips and strategies to help you achieve your goal of throwing faster.

Proper Mechanics and Technique

In order to maximize your pitching velocity, it’s crucial to have proper mechanics and technique. Let’s take a look at some key aspects:

Importance of a Strong and Stable Lower Half

Your lower body plays a crucial role in generating power and velocity in your pitches. Focus on building strength in your legs through exercises such as squats, lunges, and deadlifts. This will help you generate explosive power from the ground up.

Strong and Stable Lower Half

Hip-Shoulder Separation

Another important aspect of pitching mechanics is hip-shoulder separation. This refers to the rotation of your hips and shoulders in opposite directions. By increasing this separation, you can generate more torque and power in your pitches. Incorporate exercises and drills that specifically target your rotational strength and flexibility.

Hip-Shoulder Separation

Efficient Arm Action

Your arm action should be smooth, efficient, and repeatable. Focus on maintaining a compact arm circle and utilizing your entire arm to generate power. Avoid unnecessary movements or arm slinging, as this can lead to decreased velocity and increased risk of injury.

Efficient Arm Action

Strength and Conditioning

Building strength and conditioning is essential for increasing pitching velocity. Let’s explore some effective exercises and techniques:

Weight Training Exercises for Increasing Velocity

Incorporate weight training exercises that target your core, legs, and shoulders. Some effective exercises include squats, deadlifts, bench presses, shoulder presses, and rows. These exercises will help you build overall strength and power, which directly translates to increased velocity on the mound.

Weight Training Exercises

Plyometric Exercises for Explosiveness

Plyometric exercises are explosive movements that train your muscles to generate power quickly. Incorporate exercises such as box jumps, medicine ball throws, and explosive push-ups into your training routine. Plyometrics will help improve your explosiveness and translate it into faster pitches.

Plyometric Exercises

Incorporating Resistance Bands into Workouts

Resistance bands are a versatile and effective tool for improving pitching velocity. Use bands to add resistance to your pitching motions, such as band-assisted throws or band-resisted squats. This will help strengthen your muscles and improve your power output.

Incorporating Resistance Bands

Pitching Drills and Practice Routines

Practicing specific drills and incorporating them into your routine can have a significant impact on your pitching velocity. Let’s explore some effective drills:

Long Toss to Build Arm Strength

Long toss is a drill where you gradually increase the distance of your throws to build arm strength and develop a longer throwing motion. Start with shorter distances and gradually extend your throws. Long toss helps improve arm strength, flexibility, and accuracy.

Long Toss to Build Arm Strength

Incorporating Weighted Balls into Practice

Weighted balls can be used to add resistance and challenge your arm muscles during practice. Start with lighter weighted balls and gradually progress to heavier ones as you build strength. Be sure to use proper technique and listen to your body to avoid injuries.

Incorporating Weighted Balls

Drills for Improving Mechanics and Velocity

There are several drills that can help improve your pitching mechanics and increase velocity. Some examples include the stride drill, the towel drill, and the downhill drill. These drills focus on specific aspects of your mechanics and can help you make targeted improvements.

Drills for Improving Mechanics and Velocity

Nutrition and Hydration

Fueling your body properly and staying hydrated are essential for optimal performance and recovery. Here are some key points:

Proper Fueling Before and After Workouts

Prioritize consuming a balanced meal or snack that includes carbohydrates, protein, and healthy fats before and after your workouts. Carbohydrates provide the necessary energy, while protein aids in muscle recovery and growth.

Importance of Staying Hydrated for Optimal Performance

Drink plenty of water throughout the day and make sure to hydrate properly before, during, and after your workouts. Dehydration can lead to decreased performance and increased risk of injury. Avoid sugary drinks and opt for water instead.

Recovery and Rest

Rest and recovery are crucial for allowing your body to repair and rebuild after intense workouts. Consider the following:

Importance of Rest Days and Sleep

Take regular rest days to allow your muscles and joints to recover. Aim for at least 7-9 hours of quality sleep each night to support optimal performance and muscle growth.

Incorporating Recovery Techniques into Routine

Use recovery techniques such as foam rolling, stretching, and massages to alleviate muscle soreness and promote better recovery. You can also try contrast showers or ice baths to reduce inflammation and speed up recovery.

Mental Preparation and Mindset

Your mindset and mental preparation play a significant role in your pitching performance. Consider the following:

Developing a Confident and Focused Mindset

Believe in your abilities and maintain a positive mindset. Visualize yourself throwing with increased velocity and success on the mound. Engage in positive self-talk and affirmations to boost your confidence.

Visualization and Positive Affirmations

Take time to visualize yourself throwing with increased velocity and hitting your targets with precision. Repeat positive affirmations such as “I am a powerful pitcher” or “I have the ability to increase my velocity” to reinforce your goals and boost your confidence.


Increasing your pitching velocity by 10 MPH is an achievable goal with the right strategies and dedication. In this blog post, we covered important aspects such as proper mechanics, strength and conditioning, pitching drills, nutrition, recovery, and mindset. Implement and practice these tips consistently, and you will see improvements in your pitching performance.

Remember, it’s a journey, so stay committed, work hard, and enjoy the process of becoming a better pitcher!


How long does it take to see an increase in pitching velocity?

The time it takes to see an increase in pitching velocity can vary from person to person. With consistent practice and training, you may start noticing improvements within a few months. However, it’s important to remember that increasing pitching velocity is a gradual process that requires dedication and patience.

Are weighted balls safe to use for young pitchers?

Weighted balls can be a useful tool for increasing pitching velocity, but they should be used with caution, especially for young pitchers. It’s essential to follow age-appropriate guidelines and consult with a knowledgeable coach or trainer to ensure proper usage and minimize the risk of injury.

Can increasing velocity lead to increased risk of injury?

While increasing velocity can enhance performance, it’s important to be mindful of injury prevention. Gradual increases in velocity with proper mechanics and conditioning can minimize the risk of injury. It’s crucial to listen to your body, prioritize proper form, and incorporate recovery strategies into your routine.

What is the average pitching velocity in professional baseball?

The average pitching velocity in professional baseball can vary depending on the level. Generally, professional pitchers throw anywhere from the low 90s to the upper 90s. However, it’s important to remember that velocity is not the only determining factor for success in baseball, and other aspects such as control and pitch movement also play a significant role.

Should pitchers focus on adding velocity or improving control?

While increasing velocity can be valuable, it’s essential to strike a balance between velocity and control. Both aspects are crucial for pitching success. Focus on improving your mechanics, honing your command, and developing a repertoire of effective pitches while also working on increasing velocity gradually.

How often should pitchers incorporate strength training into their routine?

The frequency of strength training sessions can vary depending on your age, experience, and overall conditioning level. As a general guideline, aim for two to three strength training sessions per week, allowing for proper recovery in between. Consulting with a strength and conditioning coach can help you create a tailored training plan.

Are there any specific drills or exercises that target increasing velocity?

Yes, there are specific drills and exercises that can target velocity improvement. Some examples include long toss, weighted ball throws, pitcher-specific strength training exercises, and drills focused on improving mechanics and leg drive. Incorporating a variety of these exercises into your practice routine can help enhance your pitching velocity.

The provided blog post appears to be complete. It covers various aspects such as proper mechanics and technique, strength and conditioning, pitching drills and practice routines, nutrition and hydration, recovery and rest, and mental preparation and mindset. Additionally, it includes a FAQ section that addresses common questions related to increasing pitching velocity. Overall, it is a comprehensive guide with 22 proven tips.

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