Expert: Jack Elliott - 11/18/2008

Question
Hi, I'm 5'8 155 lbs, left handed pitcher.  I am a senior in high school and currently throw in the mid 80's.  I wanted to know what type of weightlifting program will help improve my velocity.  I have been doing upper body, legs, and core workouts as well as running.
Thanks

Answer
Hi Mike,

On the surface, it sounds like you are keeping yourself in pretty good shape.  I imagine that the weigh training program you are in is pretty robust.  However, if you want to upgrade, I would suggest you look at some of the weight training programs designed by Tom House.  He was a pitching coach for the Texas Rangers and they are good.  I personally used them and saw my fastball increase about 5 to 10mph.  Also, I would look into using weighted baseballs.  These use plyometric training to help increase the response time of the fast twitch muscles in your arm.  They can help you throw faster, but you must be real careful with plyometrics b/c they put a great deal of stress on the smaller muscles and ligaments of your body and don't exhaust the major muscles the way standard weight lifting does.  Finally, you might want to consider getting a few lessons from a top baseball coach.  They can often find little things to adjust in your pitching delivery that results in improved speeds or improved control and balance.

Best of luck to you in the coming season.

Jack Elliott
http://www.baseballtrainingtechniques.com