Three common issues of all pitching injuries:

1. Overuse
2. Poor mechanics
3. Poor physical fitness

This is significant to comprehend since injury prevention ought to be the main focus of any in-season pitching system. Based on these details an excellent in-season pitching system should include a reduced volume of throws to protect yourself from overuse, drills to help maintain good throwing mechanics and lastly add a strength and conditioning program that should institute good physical fitness and health.

Contraindicated Training

Before I format the perfect in-season training method we have to first outline and number typical methods to pitching that will belong to the category of the above common injury factors.

Extreme Long Tossing (Exceeding distances of 150 ft)

This kind of practice, even though it is rather well-known, features a cautionary tale. ASMI performed a series of scientific studies with this type of training and yes it produced elbow varus torque within the pitching arm and throwing mechanics which were not favorable on the pitching mound. ASMI urged against these kind of tosses for rehabilitation and training purposes.

This type of training could easily bring about excessive use of the rotator cuff and elbow and when bad mechanics exist, the pitcher is even more at risk of an injury.

Weighted Baseball Workout (Over Under Load Training)

I have no research against this type of training. I have actually used these two pitching practices in my career, but it was ahead of my arm injury. This type of exercise yet again falls into the three typical factors of the majority of pitching injuries. This would raise the volume of throws together with poor mechanics, puts the thrower in a dangerous situations.

Tv and Net Gimmicks

I’m not proclaiming that every gizmo or gimmick in the media or the Net is trash, nevertheless, you must make sure that they will not put you in to the class of the three typical factors ultimately causing arm injury while in-season. A number of these products promote a higher volume of pitches and bad mechanics. I advise you to coach your self on good mechanics and use this ideal in-season training program before you throw away your dollars.

The Ideal In-Season Pitching and Strength Maintenance Program

This routine consists of both the parts, the pitching program and the power training program. You must recognize that we are really not trying to enhance speed or strength while in-season. The foundation of any ideal in-season throwing program would be to prevent damage and to maintain power. If you do well at this you will experience consistent velocities between appearances and you should remain off of the Disabled List (DL).

This is not a cookie cutter system because it is intending to include all ages, all levels of the game and your throwing work load. Ones own pitching workload incorporates your personal amount of pitches for every performance.

There is a vital component to an in-season pitching program that will not be discussed here which happens to be diet regime. Good eating plan supports your body’s capacity to restore and rebuild.

Relief Pitcher Workload (According to two day Pitching Rotation)

• 21 – 35 throws –> 24 hours rest from pitching
• 36 – 50 throws – 2 days rest from pitching

Day I (Rebuild and Mechanics)

1. Dynamic Warm-up
2. Throwing Exercises (How to Beneath) 3X Med Ball Throws, 3X Target throws on Pitching Mound
3. Plyos (1 each, 20 yards) Pogo Plyos, Bunny Hopes, Frog Hopes
4. Anaerobic Training (3-6 each) Hurdles, Resistance Sprints, Standard Sprints
5. Rotator Cuff Routine (Tubing or 2-3 pound weights, 3 sets ten reps) External Rotation, Positives and Negatives, Shoulder extensions, Up and Out, Windmills

Day 2 (Eat, Rest and Recover)

1. Dynamic Warm Up
2. Visualization (Visualizing yourself pitching perfect pitches with perfect mechanics, has been proven to be far better compared to actually practicing)

Starting Pitcher Amount of work (Based on 4 Day Rotation)

• 51 – 65 throws –> 72 hours rest from pitching
• 66 pitches and more –> 4 days rest from throwing

Day 1 (Routine maintenance)

1. Dynamic Warm-up
2. Plyos (1 set, twenty yards) Pogo Jumps, Bunny Hopes, Frog Hopes
3. Anaerobic Training (3-6 each) Hurdles, Resistance Sprints, Standard Sprints
4. Core Routine (three sets 10 reps) V-Ups, Med Ball, Russian Twists, Two Leg Jack Knife, Med Ball Slams, Back crunches
5. Shoulder Routine (Resistance Tubing or 2-3 lb weights, three sets 10 reps) External Rotation, Positives and Negatives, Shoulder extensions, Up and Out, Windmills

Day two (Mechanics)

1. Dynamic Warm Up
2. Mechanics Routine (Instruction Beneath) 3X Medicine Ball Exercises, 3X Target throws on Mound
3. Twenty five Pitch On Mound around 60% effort (10 Fastball, 10 Breaking Balls, 5 Off Speed)

Day 3 (Eat, Rest and Rebuild)

1. Dynamic Warm-up
2. Visualization (Visualizing oneself throwing perfect pitches with perfect mechanics, has been confirmed being more effective as compared to actually practicing)

For a lot of data on these types of drills and exercises remember to visit TopVelocity.net. Anyone may get in touch with me personally at TopVelocity.net/Contact.

Mechanics Drills

This part of the program may incorporate any drills to help institute the muscle memory for superior mechanics while not putting a high amount of throws on your arm. I have listed 2 mechanics drills coming from the 3X Pitching Velocity program and a link to the 3X Pitching Mechanics Movie in the referral section listed below. I highly recommend watching the movie before using the 3X Exercises so you possess a excellent knowledge of the method.

3X Medicine Ball Throws (15-25 Throws together with 2lb medicine ball. DO NOT GO OVER 2 POUNDS)

Phase #1

Start out in a full stride, which is 80-90% of your height. Each of your feet need to be pointing towards the target. You are on the ball of your back leg foot with nearly all of your weight on your drive leg. Your shoulders are closed to the catcher. The medicine ball will be behind your head, over your throwing shoulder, with the two of your hands holding the ball. Your chin is buried and behind your belt buckle.

Phase #2

Lift your lift leg and triple extend your drive leg before your lift leg foot lands. Triple extension is the extension of the ankle, knee and hip flexor. Land strong without the need of allowing your front leg knee push past your lift leg heel. When your front foot lands you are going to feel your hips slam open while you maintain your shoulders closed. This is going to generate core torque or hip to shoulder separation that will coil your body and then release your shoulders towards the zone externally rotating your pitching arm.

Phase #3

You must finish with your chest area out over your front leg and your chin still tucked. Release the ball by stretching your arms out and up and DON’T PULL THE BALL DOWN TO RELEASE.

3X Target Pitches (15-25 Throws with Baseball)

The importance at this point is to program the motor coordination or muscle memory through the medicine ball throws into your target throws.

Phase #1

Start in the very same position and stance as the Med Throws Step 1. Full stride, feet in direction of target, shoulders closed. The only real difference is your throwing arm is behind your head cocked and set and your baseball glove side is elbow to zone and baseball glove hand relaxed. Use the glove side to help you aline your shoulders up with the target.

Phase #2

Identical to the Medicine Ball Throws Phase #2, start by picking up your front leg while loading your weight on your back leg. Follow this with an explosive drive of the back leg, acquiring triple extension before the front foot lands. This will build power through your stride and launch your hips open as soon as the front leg touches down and stabilizes. The shoulders should stay closed to produce optimal hip to shoulder separation.

Phase #3

Begin the pitch by allowing your shoulders to release the core torque, leading with your chest in direction of target. Maintain the chin tucked as your chest shoves out over your lift leg and your arm externally rotates. Ensure only at that spot your throwing elbow is higher than your shoulder. End the throw by internally rotating your arm and stretching your elbow up to release point.

Referrals:

• Position Statement for Youth Baseball Pitchers http://www.asmi.org/asmiweb/position_statement.htm
• Biomechanical Comparison of Baseball Pitching and Long-Toss http://www.ncbi.nlm.nih.gov/pubmed/21212502
• 3X Pitching 101
• 3X Pitching Velocity Program

This video will go over all the mechanics of 3X Pitching. It uses some of the games hardest throwers as the perfect example of this explosive approach to pitching. This approach to pitching proves that all pitchers are capable of reaching their top velocity. This involves learning these mechanics along with a strength and conditioning program to develop the explosive pitcher.

This Pitching 101 video is an introduction to the entire 3X Pitching Velocity Program. The 3X Pitching Velocity Program includes everything from the 3X Mechanics to the critical elements of strength development, nutrition and recovery. If you would like a FREE Pitching Video analysis to see how well your pitching mechanics match up with the 3X Mechanics then send your video to Top Velocity by selecting this link to the Top Pitching Velocity site on the web.

Any hard thrower knows that there is a lot more to velocity than just your arm. If you wish to see vital gains in velocity read this entire article and the articles linked with it. The only way you are going to see improvements, is if you establish a good understanding of how velocity is generated.

Should you be like the majority of every pitcher who reads these tips and benefits from them, in which case you must buy the 3X Pitching Velocity Program. This method, built on these guidelines and more, will allow you to take your ability to a level you never thought you could achieve! Remember that you are bound by nothing. You have the ability to throw 90 mph. Physicians said to me I would not be able to pitch again and I proved them wrong. These tips will help you do the same.

Pitching Tips to Increase Speed or Velocity

1. Change Speeds

This ought to always be your first step in developing velocity as there is no risk involved. This creates an false impression of velocity. By changing the speed of your pitches this will throw the hitter’s timing off and will make a 70 mph fastball seem like a 90 mph fastball. Pitchers like Trevor Hoffman have built long major league professions off of this one rule. He is a master of the fastball change up combo. Make use of this tip for fast effect while you focus on the other velocity tips.

2. Pitch from the Ground Up

The majority of us make the mistake at a very early age, that to throw a baseball only takes the arm to perform the task. Then once we grow bigger and move up levels in the game, we find ourselves continuing to only use our shoulders and arms to throw the ball. This is a significant problem. Because of this we still have an incredible volume of shoulder and elbow injuries in the game. You must change your perspective. You need to teach your body to recruit larger groups of muscles once you require more velocity through your delivery. This begins in learning to pitch from the ground up. Velocity originates from forces added onto the ball. These forces result from momentum in your lift leg along with your push off the ground or what is called ground reaction forces. You then must understand how to transfer these forces into the ball. This is certainly learned through the 3X Pitching Velocity Program.

This online video talks more about the throwing faults we make at a young age. Click the link below.

Pitching Instruction

3. Loading your weight back until launch

Timing and efficiency of weight shift, during delivery, certainly is the essence of velocity. This is where velocity resides. Most young pitchers don’t load at all. Whenever they lift their leg they fall towards the target. This causes poor velocity and arm injury. Scan my article “Lift for Show, Load for Doe” to learn “The Load” position.

4. Building Core Torque

An important component to velocity, is building majority torque inside the core. The core is the area from just above the knees to just below the chest. This area contains the strongest muscles in the human body. So it makes sense that you need to use this section of the body to generate velocity. In case the core will not be mainly utilized to create torque, then the shoulder and elbow will likely be forced to hold the torque needed to produce velocity. For more information on “Separation” or the importance of developing core torque, read the article “Pitching Torque and the 3 pivots” and also watch this video.

5. Create more Elastic Energy

As soon as you have developed core torque and your weight is still loaded back, rotate and thrust your chest forward while your arm externally rotates behind your head. This elongating of the stomach and shoulder is developing elastic energy in the body. The more relaxed you are, the more elastic energy can be created. For more information on this read the article, “Pitch Velocity = Elastic energy.”

6. Momentum transfer

What is the advantage of creating momentum when you can not control or transfer the momentum to the ball? The situation with coaching someone on how to create more momentum when pitching is that they don’t know how to control it and they get worse before they get better. Because of this , proper momentum transfer is important for good velocity. Should you leave any momentum in your body, then you have left some velocity behind. The 3X Pitching component of “Stabilization” describes how this momentum transfer must come about.

7. Early elbow extension and Internal Rotation

A lot of throwers believe when they pull their arms straight down at release then this will deliver more velocity. The exact opposite holds true. Top velocity pitchers release the ball sooner than low velocity pitchers after external rotation of the throwing arm. Which happens after momentum transfer when their chest has gone out over their toes and their arms are externally rotated. Therefore after your body has done its job you have to release the ball as soon as possible by letting your elbow to extend up and out of your head. You need to also begin internally rotating your arm, when your elbow extends, so you can release the pitch with your thumb pronated down. This will protect your arm through the deceleration phase. Read the article “Pulling down is slowing down” to learn more.

8. Refuel your ATP

ATP is the main supply of energy for all muscle contraction. There are several chemical reactions that take place to produce ATP. When a muscle is used, a chemical reaction breaks down ATP to supply energy. There exists only enough ATP stored in the muscle cell for 2 or three slow twitch contractions, or one burst of power from a fast twitch contraction. More ATP has to be created.

To comprehend rest between throwing a pitch, initially you must understand what will happen during the delivery of the pitch. At first muscle tissue use ATP to power the contractions but the levels of ATP available are limited. The cells have a very limited ability to replenish ATP during the activity before having to change to other methods to fuel the activity.

Thankfully, the body can replenish ATP when you are resting. About 50% or half of the decreased ATP is replaced after 1 minute of complete rest. Almost all of the ATP which the body can replenish (just over 95%) will be renewed after around three minutes of rest. I know pitchers are unable to wait that long between pitches, however the longer you can wait, the greater the opportunity to develop more velocity.

9. Fast Twitch Muscle Fiber

A proper strength and conditioning regime such as the 3X Pitching Velocity Program, is based around remodeling fast twitch muscle fiber. This is important for velocity, because when adding a little more velocity to a pitch, you need to recruit more muscle fiber inside your muscular system for making this occur. We have already pointed out where that muscle fiber ought to come from, now you should try to learn the way to remodel more muscle fiber in the correct places of one’s system. Spending most of your time in the weight room sitting on cushioned machines, isn’t the solution. Get started with the “Beginner Pitching Workout” and then you can move to the “Fusion System” in the Ace Pitcher Handbook.

10. Speed your recovery

By speeding your time to recover between starts or appearances, you make sure you won’t ever enter a game at less than 100% recovery. If your system is totally rebuilt and replenished, this is a better chance you will possess the ability to produce your top velocity. Because of this , you must keep a strict program of a good strength training and conditioning program, in addition to a balanced alkaline based diet. You should learn about alkaline based foods. These include green vegetables and more, that really help restore the PH levels in your body. When your system becomes very acidic, you may not recovery as quickly. Diet is very important to recovery. Read this article on “Pitching Nutrition and Supplements” and begin consuming more alkaline foods using this chart.

Bonus tip: Lay off your arm

Quit wearing your arm out. It takes enough abuse on the mound. You must make sure your weight training program isolates the core and legs more than the shoulders and arms. In case your arm is constantly sore and tired, it is because you use it to much. Try changing routines, like brushing your teeth with your non-pitching arm and you should not arm wrestle your roommates employing your pitching arm. Take care of yourself and it will take care of you.

I realize almost all these pitching velocity tips did not go into much depth. The reason for this article was to provide some guidance for creating efficient and effective velocity, without having to sacrifice the body in exchange. If you would like more information on any one of these points, then subscribe to the FREE e-newsletter at TopVelocity.net and start reading the articles. In case you are really serious about pitching then purchase the 3X Pitching Velocity Program to take charge of your career. Good luck!

To answer the question, “How Fast Should Your Pitching Stride Be?,” the answer is as fast as you can get it. This would be like asking, “How fast should my stride be when running the 60?,” as fast as you possible can run! The question now becomes, “How do I increase my stride length and stride speed?” The answer is this involves performing explosive lifts and plyometrics using heavy load training. I highly recommend the Ace Pitcher Handbook, which is the training guide in the 3X Pitching Velocity Program. This program and handbook was developed for this purpose alone, to increase explosive power during the stride phase of the pitching delivery. 3X Pitching is a revolutionary approach to pitching velocity which uses triple extension as the foundation to explosive or power pitching. Triple extension is the reason pitchers like Chapman have such long and fast strides. You could not generate a stride this long and powerful without triple extension. The 3x Pitching Velocity Program includes the 3X mechanics, explosive training, recovery and much more. Check it out today to learn how to increase your stride speed!

The answer to the question is YES, you can pitch again. I speak from experience because I had rotator cuff surgery at 18 years old and doctors told me I would never pitch again and I did. I not only pitched again but I finished my college career and played professional baseball and topped out at 94mph. The key was not the surgery. The key was the determination to make the comeback.

The problem with surgery is most people think it is going to make you better. The reality is it is going to make you worse, way worse, before it makes you better. Depending on how major the surgery, most people do not make it back to sports at a young age because of the seriousness of the recovery. I had rotator cuff surgery, so it doesn’t get more serious than that, when it comes to a major surgery. I made it back to the game but it took 5 years to do it. The biggest lesson I learned and this is a lesson I try to teach my young pitchers who come to me from surgery, is that the mechanics that put you under the knife, will do it again, if you do not make changes.

Most pitchers who have no clue about the harsh reality of shoulder surgery is that just because the doctor fixed your arm, doesn’t mean it will not happen again. I have had friends who have had multiple shoulder surgeries from pitching because they never changed their pitching mechanics after the surgery. I did the same thing post surgery and my pain and poor performance continued to be a problem. Nothing changed until I decided to make a complete change. I decided to become an expert on pitching and recovery. It has been a long time sense this life changing event and I am still learning, but what I have learned this far has allowed me to play the game again and allowed me to spread the word to thousands of pitchers who were in need of some pre and post surgery education.

The lesson here is that hope and faith is important to your recovery but you will not see the light until you discover why your arm is taking so much abuse when you pitch. You will find your answers with a professional pitching analysis. I highly recommend TopVelocity.net for their pitching analysis and the first one is free. You can check out this services here for your pitching analysis. If you need a program that will help you make your comeback post surgery then you must checkout the program that I used to make my comeback. It is called the 3X Pitching Velocity Program and it is awesome!

What you need in a Pitching Video Analysis

1. You need to see your mechanics put next to a professional pitcher who has a similar body type as yours. This will give you a visual example of mechanics you should replicate.
2. You then need a coach who has a good understand of total body explosive mechanics who can give you a full evaluation from start to finish.
3. Last and most important you need to know how to fix your flaws. You need a program of drills, exercises and lifts that will help you make your adjustments and improvements.

Why you need a Pitching Analysis NOW

1. To help you prevent injury.
2. To help you increase velocity.
3. To help you improve precision.
4. To help you build longevity.
5. To help you enhance your confidence.
6. To help you extend career.

FREE Pitching Analysis

Here is an opportunity to get everything you need in a Pitching Video Analysis for FREE. TopVelocity.net is the best at analysis and they are offering it for FREE. You can also learn more about the problems of conventional wisdom and how to get started. You can also view the hundreds of video analysis that TopVelocity.net has put together for pitchers just like you. To learn more go here for your FREE Pitching Analysis.

There is a revolutionary approach to pitching velocity which will coach and train you to implement 3X into your pitching delivery and it is called 3X Pitching. To learn more about 3X Pitching and how to add 5-10mph to your fastball in 16 weeks visit here.

Once you learn how to increase lower body power through triple extension then you must also learn how to use 3X to increase hip to shoulder separation. In 3X pitching you will learn that triple extension is wasted if you are unable to achieve it before front foot strike, with optimal hip to shoulder separation. This is called building core torque. This torque will help transfer the power from the legs into the velocity of the ball at pitch release. The National Pitching Association has proven that 80% of velocity comes from hip to shoulder separation but you will not reach your bodies potential to build core torque without explosive triple extension. Pitchers who have explosive 3X are most all hard throwers in the game. The perfect examples would be Aroldis Chapman, Tim Lincecum and Felix Hernadez.

It isn’t enough to just learn the power of 3X and core torque. You must then train your body to develop the motor units to perform 3X with explosive power. This comes through a 3x focused strength and conditioning program. The 3X Pitching Velocity Program has the Fusion system which is a complete strength and conditioning program which focuses around 3X, the stretch shortening cycle, remodeling fast twitch muscle fiber which is developing the explosive pitcher.

Most elbow injuries come from elbow varus torque. This is twisting the elbow to an abnormal degree. In the case study performed by the American Sports Medicine Institute (ASMI) called, Shoulder Abduction and Lateral Trunk Tilt Influence the Peak Elbow Varus Torque During Pitching, the study proves that elbow height at pitch release and forward trunk tilt reduce the amount of elbow varus torque. This means that if your elbow is below your shoulder just before and during release of the ball then you are putting to much wear and tear on the elbow. The study also says that having some lean forward in your trunk just before and during release of the ball, reduces the elbow varus torque. ASMI also has proven through their studies on Flat Ground Throwing and the effects of Long Tossing, that elbow varus torque occurs on flat ground at distances of 180 feet and more.

The answer to the question, “How to Prevent Pitching Elbow Injuries?” is mechanics analysis and reduce your throws over 180 feet. If you need your mechanics analyzed then visit here for pitching mechanics analysis. If you are looking for a velocity program that does NOT involve throwing your arm out and uses the revolutionary approach to pitching velocity, called 3X pitching, then visit here to learn how to throw harder injury free.

The Key to Changing Elbow Height at ball release

Most pitchers struggle with elbow height because they have very poor hip to shoulder separation at front foot strike. This has to do with learning how to use the stride phase. You will learn how to use the stride phase effectively with the 3X Pitching Velocity Program. Pitchers who do not use the stride phase effectively have poor velocity and arm injuries. The Key is if you can learn that your arm goes last in your delivery, instead of first, then your arm will follow the momentum of your lower half. This will allow your arm to stay relaxed while you generate optimal hip to shoulder separation, which then allows your arm to position itself with the elbow above shoulder height, during external rotation of the arm. This will reduce elbow varus torque and increase velocity!