If you want to throw harder in baseball, you're going to have to work hard. It takes consistent and dedicated effort. There is certainly no quick fix here.
1. First you need to examine your existing level of fitness. Are you fit to pitch?
2. You then need to set up a pitching specific fitness program. This program should include exercises for explosive power work, flexibility, stability, and endurance.
3. You need to evaluate your current pitching mechanics to determine inefficiencies and energy leaks.
4. Begin a dedicated throwing program.
5. Test and quantify your progress, both on thestrength and conditioning side and the throwing mechanics side of being a pitcher. We all need to keep score to see how we are doing.
6. Break your throwing and conditioning regiment into at least four segments. Segments such as: off-season, pre-season, in-season, and post-season.
7. Set specific attainable baseball goals. Not just for pitching velocity, but all disciplines of pitching and physical conditioning.
8. Throw every day. Professional pitchers on both the minor and major league levels throw every single day for at least 10 quality minutes. Chicago Cubs pitchers have a "10 Minute Throwing Program". Pitchers toss the ball ON A LINE TO THEIR PARTNER at 60 feet (3 min), 90 feet (3 min), 120 feet (3 min), and back to 60 feet (1 min) to finish. 10 quality minutes a day and you're on your way to developing a great arm!
9. No curveballs until a pitcher is 14 or 15 years old. If you want to develop fastball arm strength, you have to throw the fastball! Plus, most young pitchers don't have the arm strength needed to throw effective curveballs and consequently develop arm problems that hinder their fastballs!
10. Long toss on a line. Eliminate "rainbow loops" in your long toss throwing sessions because despite the fact that you might be able to launch the baseball farther, you're not reaping the benefits of the long toss itself. Long toss throwing on a line mimics the exact arm path, release angle, and follow-through of the pitching motion resulting in positive throwing-strength gains.
11. Keep a daily pitching log of your throwing and track it. Professional runners keep detailed journals about the miles they run everyday. Pitchers should do the same thing. It's good motivation.
Throwing harder takes a dedicated effort, planning and discipline. For some it comes easier than others, but don't let that deter you. Make it a challenge to reach your genetic ceiling.
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