How to throw a ball faster Dolkree / 06.09.202006.09.2020 Insider Tips On How To Throw A Baseball Faster? May 31, · To begin a fast throw, cup your glove (if applicable) around the ball and hold both directly in front of your sternum. 2 Hold a baseball or softball with your index finger, middle finger, and thumb. With the ball in your glove, use these 3 fingers to keep a tight grip on the ball. Throw Moderately With a Partner: As and when you begin a practice session, you should not immediately aim at faster pitching. But, just have a friend as your partner and start throwing the ball gently. It will help you with warming up your body. Nearly every softball player can throw harder if she works on how to format nokia n97 phone memory few common technique, strength, and mechanical flaws. Most players leave a lot of extra throwing velocity in the tank, but with a few drills, tips and hacks, we can change that. Honestly, this one is really simple and you see all high-level infielders and outfielders do it: USE. This exercise is called the sword pull, and it basically trains the follow through of the arm, by taking it through resistance in the opposite direction. This will help the arm decelerators get stronger, which in turn allows the accelerators to go faster. Perform 3 sets of repetitions a few days per week. Players need to get consistent, quality throws in every time they practice or have pregame. Part of a good pregame routine is having a few drills that both build good habits and prevent bad ones from creeping in. The following is one of my favorite drills that can be used right away, and will help nearly any player throw harder and with more accuracy. For more great drills, grab my free eBook, Ten Softball Throwing Mistakes — it has a ton more drills with explanations and a guide of how to use them. No babying the ball, no fear of hurting the girl she might be throwing to, no fear of missing her target or making an overthrow. I also offer an extensive online course on throwing that will teach you my complete system for throwing faster. If you need help with your throwing, this free ebook has tons of tips, videos, drills and insight for players, coaches and parents. Slow pitch softball is a hugely popular sport, inviting players from all walks of live to get out. NPF pay: how does it stack up compared to other sports? Are professional softball player salaries on par. Everyone wants to play Division-1 softball and they pool how to throw a ball faster their recruiting efforts to this goal. But how to throw a ball faster. Your email address will not be published. Share on facebook. Share on twitter. Share on pinterest. Gain ground and a ton of good things will happen, one of which is gaining throwing velocity. Tags: softballthrowing. Sign Me Up. More Softball Articles. Common Reasons Slow Pitch Players Struggle with Throwing Slow pitch softball is a hugely popular sport, inviting players from all walks of live to get out. February 12, Prev Previous. Next Next. Share this post with your friends. Share on linkedin. Share on email. Share on reddit. Leave a Comment Cancel Reply Your email address will not be published. Softball Throwing Velocity Tip #1: Gain Ground To Your Target. Dec 29, · Holding the ball underhand at your hips, rock back onto your rear foot and coil your hips and shoulders away from the wall. Explosively rotate toward the wall and throw the ball underhand as hard. For most players, one proven technique to gain ball speed is to hold your ball higher than normal (about a ball height) in your set-up position. If you hold the ball knee level, then raise the ball in your set-up to about waist level. If you hold the ball at waist level, then raise and hold the ball at shoulder level. A change in the number of steps in your approach will increase ball speed too. Going from a three step to a four or five step will give you more room to get going faster. And more time to swing the ball higher, if you want to go that route. Most bowlers I've seen who try . STACK Expert Tony Bonvechio teaches you how to throw harder, offering four exercises that will help you increase your pitching velocity. The game's on the line. The other team's best hitter is at the plate. You peer in for the catcher's sign, twirling the ball between your fingers behind your back. Your heart races faster as the hitter's glare meets yours. Now's the time to reach back for a little something extra. With so much at stake, are you confident your fastball packs enough heat to punch out your oponent? The catcher flicks down one finger—fastball. Everyone wants to throw harder, but few know the best way to acquire more velocity. We know we have to throw. Long toss, bullpen sessions and flat ground technique work are essential for improving performance on the mound and bumping up velocity. But if that's all it took to throw gas, triple-digit fastballs would be a dime a dozen. Throwing harder requires a combination of strength, power, mobility and stability. Strength training is the best way to develop these traits. When we lift weights, our muscles get stronger so they can produce more force. When we express that force quickly, we develop power. With the proper mobility in certain joints and adequate stability in others, we have a launching pad for this power, leading to a harder fastball. That's not just an old gym rat's tale. Research consistently shows a strong correlation between muscular strength, body mass which increases as a result of gaining muscle and throwing velocity. Ask anyone how to throw harder and they'll say, "Strengthen your arm. Sabathia and Justin Verlander. What do they all have in common? That's right—a set of thunderous thighs and gargantuan glutes. Want proof that you need strong legs to throw hard? Try throwing from your knees or while sitting down. Take away the legs and you take away the heat. Pitchers generate tons of power from their lower bodies, using their hips, glutes, quads and hamstrings to transfer force from the ground through their torsos and to their arms. Studies show that pitchers with stronger quads land with a stiffer stride leg, resulting in increased velocity. Thus, if pitchers want to throw harder from the mound, they need to perform exercises in the gym to build up their lower bodies. Deadlifts build lower-body strength unlike any other exercise, and they should be the go-to movement for any pitcher looking to throw harder. Besides adding muscle to your legs and teaching you to apply force into the ground, Deadlifts challenge the core and upper back to maintain proper spinal alignment, which are key for pitchers who want to stay injury-free. To top it all off, heavy Deadlifts build incredible grip strength, and a strong grip is closely linked to throwing harder. Block Deadlifts are just like Deadlifts from the floor but with the weight plates elevated on wooden blocks, rubber mats or a couple of plates stacked together. Block Deadlifts make it easier to get into a proper starting position, especially if tightness in your ankles, hips or hamstrings prevents you from safely deadlifting from the floor. Deadlifts require a strong core to protect the lower back and mobile hips and hamstrings to get in a proper stance—just like pitching. As your core strength and lower-body mobility improve over time, lower the height of the bar until you can safely deadlift from the floor. Deadlifts hit the glutes and hamstrings, which leaves Squats to handle the quads. Pitchers need strong quads to create a firm foundation when their stride leg lands, allowing them to drive toward home plate and fire a sizzling fastball. Unfortunately, Squats with a barbell across the back can be problematic, especially for pitchers with shoulder or arm injuries. The Goblet Dumbbell Split Squat is a challenging alternative that requires increased coordination and stability, because you work one leg at a time, just like when you throw a baseball. The goblet version is easier on the shoulders than holding dumbbells by your sides. Constantly pulling the shoulder blades "down and back" during exercises like Rows, Presses and Deadlifts helps stabilize the "ball" of the shoulder joint into the socket. Do this too often, however, and you can create a perpetually depressed shoulder blade position that makes it hard to get your arm overhead to throw. The goblet grip keeps the shoulders more neutral, making this a great exercise to use during the season when throwing volume is highest. We know we have to get strong before we can be powerful. You can't express force quickly if you don't have much force to begin with. But when most people think of power exercises in the weight room, what comes to mind? Cleans, Snatches and Box Jumps probably top the list. Olympic weight lifters and jumpers are the most powerful athletes on the planet, so we should train like them, right? Not so fast. Research shows that power is plane-specific, meaning we only develop power in the direction that we use it. Cleans and vertical jumps only build power in the sagittal plane front to back , whereas pitchers also need power in the frontal plane side to side as they stride toward the plate, and in the transverse plane rotational as their hips and shoulders rotate to throw the ball. A recent breakthrough study proved that straight-ahead power movements like jumps and overhead medicine ball throws do little to improve throwing velocity. In fact, only two exercises had significant carryover to a pitcher's fastball: the med ball scoop toss and the lateral jump. Pitchers need to skip the vertical jumps and Cleans and focus on these two power movements to throw harder. The Med Ball Scoop Toss builds rotational power to throw harder without the wear and tear on your arm that you get from long toss. You'll know you're doing it right if your chest faces the wall when you release the ball on each rep. The key is to aggressively shift your weight from your back hip to your front hip, using your glutes to power through toward the wall. Most importantly, throw it like you mean it! Try to knock down the wall with each rep. Throwing is just one aspect of the pitching process. To throw hard, you have to initiate the pitching motion with a controlled leg kick and an authoritative stride toward the plate. Lateral jumps build this powerful movement while opening up the hips and creating stability in the knee and ankle. Get the most out of Lateral Jumps by keeping your hips back to use your glutes and hamstrings. Land softly from each jump, but minimize ground contact time by quickly pushing off to reverse directions. Increase the intensity of the exercise by holding a light medicine ball. You can also loop an elastic band around your waist and attach it to a power rack at hip height, jumping away from the rack to increase the tension of the band as you land. These four exercises make up the bulk of a solid strength training routine. Here's an example of how to program them into a lower-body workout:. Med Ball Scoop Toss - 5 sets of 4 reps per side 4-topound med ball A2. Lateral Jumps - 5 sets of 3 jumps per side jump as far as possible B1. Block Deadlifts - sets of reps with a weight you can lift 6 times C1. Goblet Dumbbell Split Squats - 3 sets of 8 reps per side with a weight you can lift 10 times D1. Reverse Ab Crunches - 3 sets of reps. Perform this workout two times per week, alternating with an upper-body workout. Aim to increase the Deadlifts and Squats by pounds every week. With hard work and enough patience, the strength you gain in the weight room will have hitters trembling when they see the newfound heat on your fastball. DeRenne, Coop, Kwok W. Ho, and James C. Fleisig, G. Barrentine, N. Zheng, R. Escamilla, and JR Andrews. Katsumata, Y. Kawakami, and T. Lehman, Graeme, Eric J. Drinkwater, and David G. Matsuo, T. Escamilla, G. Fleisig, S. Barrentine, and J. He was previously a strength coach at Cressey Sports Performance. More About Baseball. Re-Thinking Strength work for Pitchers. Here's Why. More Cool Stuff You'll Like.