Following a plan for increased Velocity

Contrary to a common misconception that a singular solution exists for enhancing pitching velocity, the reality is far more intricate. Numerous variables contribute to achieving elite throwing speeds, thereby dispelling the notion of a straightforward remedy. Beyond seeking a facile resolution, many individuals harbor the expectation that the process should unfold seamlessly, devoid of challenges. This perception, however, deviates from the actuality of the situation.

 The veritable journey toward velocity augmentation entails a protracted and repetitive commitment to consistent biomechanical exercises over an extended period. Contrary to fanciful expectations of instantaneous miraculous gains, the pragmatic path toward heightened velocity demands persistent dedication and temporal investment. Ensuring patience, goal setting and maintaining a proper mindset are crucial for long-term benefits as it has been stated that “higher levels of vigor and lower levels of tension, depression, anger, fatigue, and confusion characterizes successful athletic performances” Lochbaum, Zanatta, Kirschling, et al. 2021, p. 514). Elevating one’s pitching velocity necessitates a transformative approach, where prioritizing velocity enhancement becomes a focal point of one’s lifestyle including their mindset.

Central to this transformation is the adherence to a meticulously crafted daily regimen encompassing dietary considerations, hydration practices, mobility and range-of-motion exercises, mechanical refinement, sequencing and timing optimization, functional and explosive strength development, and vigilant attention to recovery. As “sleep promotes the restoration of the immune and endocrine systems, recovery of the nervous system and the metabolic expenditure of the previous training day and stimulating memory and learning potential for the subsequent training day” (Geoff, 2016, p.62). The latter includes prioritizing sufficient nightly sleep, a critical element as the pursuit of increased velocity intensifies. Adherence to a structured program grounded in both analytical principles and experiential wisdom is imperative for achieving success in one’s pursuits. Deviation from such a program may predispose individuals to the risk of injury, hindered progress, or a confluence of both adverse outcomes. As “without concomitant changes in overload, the system has no need to adapt to stressors. Therefore, no further adaptations are needed and increases in the desired outcome will eventually stop. On the other hand, if load is too high, the physiological costs will be too great and the physical readiness for training of the athlete will be comprised. A program helps avoid these issues because the load on the neuromuscular system is varied in order to drive adaptation while minimizing fatigue” (Lorenz, Morrison, 2015, p. 739). Recognizing that each incremental mile per hour gained brings the pitcher closer to their physiological threshold underscores the need for a holistic and comprehensive approach to velocity enhancement.

Nutrition plays a role in Pitch Velocity 

 Contrary to a common misconception that a singular solution exists for enhancing pitching velocity, the reality is far more intricate. Numerous variables contribute to achieving elite throwing speeds, thereby dispelling the notion of a straightforward remedy. Beyond seeking a facile resolution, many individuals harbor the expectation that the process should unfold seamlessly, devoid of challenges. This perception, however, deviates from the actuality of the situation.

 The veritable journey toward velocity augmentation entails a protracted and repetitive commitment to consistent biomechanical exercises over an extended period. Contrary to fanciful expectations of instantaneous miraculous gains, the pragmatic path toward heightened velocity demands persistent dedication and temporal investment. Ensuring patience, goal setting and maintaining a proper mindset are crucial for long-term benefits as it has been stated that “higher levels of vigor and lower levels of tension, depression, anger, fatigue, and confusion characterizes successful athletic performances” Lochbaum, Zanatta, Kirschling, et al. 2021, p. 514). Elevating one’s pitching velocity necessitates a transformative approach, where prioritizing velocity enhancement becomes a focal point of one’s lifestyle including their mindset.

Central to this transformation is the adherence to a meticulously crafted daily regimen encompassing dietary considerations, hydration practices, mobility and range-of-motion exercises, mechanical refinement, sequencing and timing optimization, functional and explosive strength development, and vigilant attention to recovery. As “sleep promotes the restoration of the immune and endocrine systems, recovery of the nervous system and the metabolic expenditure of the previous training day and stimulating memory and learning potential for the subsequent training day” (Geoff, 2016, p.62). The latter includes prioritizing sufficient nightly sleep, a critical element as the pursuit of increased velocity intensifies. Adherence to a structured program grounded in both analytical principles and experiential wisdom is imperative for achieving success in one’s pursuits. Deviation from such a program may predispose individuals to the risk of injury, hindered progress, or a confluence of both adverse outcomes. As “without concomitant changes in overload, the system has no need to adapt to stressors. Therefore, no further adaptations are needed and increases in the desired outcome will eventually stop. On the other hand, if load is too high, the physiological costs will be too great and the physical readiness for training of the athlete will be comprised. A program helps avoid these issues because the load on the neuromuscular system is varied in order to drive adaptation while minimizing fatigue” (Lorenz, Morrison, 2015, p. 739). Recognizing that each incremental mile per hour gained brings the pitcher closer to their physiological threshold underscores the need for a holistic and comprehensive approach to velocity enhancement.

The importance of Mobility in pitch velocity 

To achieve optimal efficiency in throwing, proficiency in assuming specific positions that demand considerable mobility is requisite. While these assertions are generalized, allowing for variations of approximately ±10 degrees among proficient throwers, they serve as instructive benchmarks. A study involving pitchers of an advanced proficiency demonstrated that “the average hip-shoulder separation at foot contact was 50 ± 12°. The peak pelvis velocity (596 ± 88°·s⁻¹) occurred at 12 ± 11% of the time from stride foot contact to ball release, with the peak trunk velocity (959 ± 120°·s⁻¹) occurring at 36 ± 11%. Peak trunk velocity was predictive of ball velocity (p = 0.002), with 25% of the variability in ball velocity explained. No combination of factors further explained ball velocity” (Orishimo, Kremenic, Mullaney, et al. 2023, p. 623).  Several pivotal positions during the throwing delivery necessitate pronounced mobility, as noted above, as well as others. Foremost among others is ankle eversion of the back leg, a characteristic frequently observed in elite-level throwers immediately preceding front foot strike (FFS). Ankle eversion assumes significance due to its facilitation of prolonged ground contact, thereby enhancing stability during critical phases of the throwing motion.

 A second crucial area entails the capacity to rotate around the front leg post-FFS. This demands not only adequate hip internal rotation but also a concurrent stability to effectively absorb the kinetic energy generated throughout the delivery. The thoracic spine assumes a third area of importance, with high-level throwers commonly exhibiting an outward bowing of the chest, necessitating thoracic spine elongation. It’s important to note that “the thoracic spine is vital to rotational athletes, especially pitchers. It’s the powerhouse of the trunk. When moving inefficiently, usually the lumber spine, shoulder, or elbow can pick up for the slack. That’s why we see many shoulder and elbow injuries with pitchers” (Gray, 2022, p.367). Also, a limited range or lack of mobility in the thoracic spine can impede the attainment of these positions critical for creating elasticity in the delivery and facilitating layback.

 Concomitantly, optimal shoulder mobility is imperative, demanding suppleness in the shoulder and pectoral muscles, coupled with precise control of the shoulder blades to facilitate deep retraction. While an excessively retracted arm may not universally optimize performance, a greater range of motion allows for the prolonged application of force, enhancing the potential for throwing velocity.

 It is imperative to underscore that mobility alone is insufficient; concurrent strength and stability within these expansive ranges of motion are essential. Without robust musculature and stability, the capacity to actively engage and disengage from these positions during dynamic motion is compromised. As noted, “a good level of mobility allows a person to perform movements without restriction, while a person with good flexibility may not have the strength, coordination, or balance to execute the same movement. Good flexibility does not always denote good mobility” (McBeath, 2016, p.122). In the absence of requisite strength and stability, the potential benefits afforded by enhanced mobility become ineffectual, underscoring the holistic interplay of these physiological elements in the attainment of optimal throwing mechanics.

 Having established the significance of mobility, the inquiry shifts to the means through which its enhancement can be achieved. Elevating mobility is most effectively realized through the sustained adoption of various stretches, each held for a duration of up to 3 minutes. Joely Franklin, who is a Level 3 personal trainer and sports therapist “advises holding a position for up to 3 minutes if there’s an area of your body you’re working to open due to tightness, an injury, or to achieve an intense goal” (Kassel, 2018, p.32). While this method proves efficacious in augmenting raw mobility, the optimization of functional mobility demands an additional layer of engagement. This necessitates the activation of muscles situated around the terminal points of movements, thereby fortifying joint stability and preserving strength throughout the range of motion. Stability is a crucial factor in mobility and “stability is defined as the ability to maintain control of joint movement or position by coordinating actions of surrounding tissues and the neuromuscular system” (McBeath, 2016, p.122). Such activation is instrumental in enhancing overall performance and expanding the scope of motion.

 Merely amplifying raw mobility is insufficient, as it leaves one vulnerable to instability and weakness within the extended range of motion, significantly heightening the risk of injury during movement. The imperative lies in not only broadening the range of motion but concurrently fortifying stability and strength across these expansive ranges. The pursuit of increased range of motion must be paralleled by a commitment to augmenting stability and strength, ensuring a symbiotic progression.

 This augmented range of motion, when coupled with improved stability and strength, furnishes the practitioner with the capacity to assume superior and more potent positions throughout the pitching motion. This, in turn, becomes instrumental in advancing pitching velocity. Therefore, the cultivation of mobility is a nuanced undertaking, demanding a comprehensive approach that integrates prolonged stretching, targeted muscle activation, and the parallel development of stability and strength. Such an integrative approach not only mitigates the risk of injury but also optimally positions individuals to harness the benefits of heightened mobility in enhancing their performance within the intricate dynamics of the pitching motion.

Use of Plyocare Balls in your velocity program  

Undoubtedly, a pivotal facet of the velocity enhancement process revolves around refining pitching mechanics, a task best undertaken through the implementation of specialized drills utilizing both plyocare balls and standard baseballs. Additionally, Mike McGuigan (PhD) a well-known Professor of Strength and Conditioning at Auckland University of Technology, New Zealand states that using “strength tests to determine strength and weaknesses across the strength and power domain, again allowing for enhanced personalisation of the training process” (Pickering, Kiely, 2019, p. 25). A comprehensive assessment serves as the foundational step in identifying individual mechanical deficiencies, paving the way for the formulation of a tailored regimen of drills designed to rectify these shortcomings. The objective is to facilitate the attainment of superior positions, refine sequencing, optimize timing, and enhance overall body mechanics. Notably, the idiosyncratic nature of each pitcher’s deficiencies necessitates a bespoke approach, negating the notion of adopting a one-size-fits-all methodology based on the performance of teammates.

 Plyocare balls emerge as invaluable tools in this pursuit, distinguished by their weight variance, particularly their heftier composition compelling practitioners to assume deeper and more precise positions than necessitated by a standard 5-ounce baseball. This distinctive characteristic induces a transformative adaptation of mechanics, aligning them optimally for efficient baseball throws. A study found “when throwing a ball, the force-time relationship is formed within a very short time of approximately 0.15 sec, i.e., from the moment the foot touches the ground to the moment the ball leaves the hand. Therefore, it is necessary to increase the power through training to overcome resistance while also generating the fastest muscle contraction within the shortest time possible and consequently to increase the pitch velocity” (Shin, Choi, 2018, p.438). The efficacy of plyocare balls extends beyond positional refinement, concurrently fostering strength development throughout the entire range of motion inherent in the pitching movement, which assists us in adding velocity.

 A judicious plyoball routine strategically addresses individual deficiencies by progressively advancing through drills, transitioning from isolation of arm-specific movements to the holistic incorporation of the entire body into the throwing motion. This systematic progression not only allows athletes to concentrate on specific movements but also facilitates a nuanced understanding of bodily dynamics, fostering correction and improvement.

 Furthermore, the multifaceted benefits of plyocare balls extend to the creation of proprioception, engendering heightened spatial awareness and a nuanced comprehension of arm dynamics. One can think of “proprioception as the ability of an organism to perceive the position and motion of joints and the perception of force, in space. It can be defined as the cumulative neural input to the central nervous system from mechanoreceptors” (Ferlinc, Fabiani, Velnar, et al. 2019, p. 220). This enhanced proprioceptive acuity affords athletes the capacity to effectuate adjustments with increased precision and sensory acuity. In essence, the incorporation of plyocare balls into training regimens constitutes a sophisticated and individualized approach, amplifying the potential for mechanical refinement and velocity augmentation within the realm of pitching athletics.

Making sense of Biomechanics in Pitch Velocity

Within the pitching delivery of elite practitioners, specific orientations are consistently achieved within a range of approximately ±10-20 degrees, contingent upon the particular movement. As it was noted earlier pertaining to mechanical movements such as “the average hip-shoulder separation at foot contact was 50 ± 12°. The peak pelvis velocity (596 ± 88°·s⁻¹) occurred at 12 ± 11% of the time from stride foot contact to ball release, with the peak trunk velocity (959 ± 120°·s⁻¹) occurring at 36 ± 11%” (Orishimo, Kremenic, Mullaney, et al. 2023, p. 623) are crucial to the throwing motion and as a generalization must occur within a specific angular span. Despite the diversity in the mechanics exhibited by distinct individuals capable of reaching elite velocities, a commonality persists in the attainment of specific positions at particular junctures of their deliveries. These positions encompass critical elements such as hip to shoulder separation, scapular retraction, among others.

 It is imperative to elucidate that the mere attainment of these positions does not guarantee the attainment of an elite thrower; such an achievement is inherently intricate. However, the systematic realization of these positions significantly heightens the prospect of reaching one’s maximum velocity potential. This strategic adherence to specific positions not only optimizes the likelihood of achieving peak velocity but also facilitates the consistent and sustained operation in proximity to one’s peak capacity.

 Furthermore, the systematic incorporation of these positions not only enhances the probability of reaching peak velocity but also fosters increased frequency in achieving such peaks. This, in turn, translates into heightened performance consistency. The intrinsic value lies not only in the attainment of peak velocity but also in the capacity to operate in close proximity to this pinnacle with heightened regularity. Thus, the methodical cultivation of specific positions within the pitching delivery emerges as a pivotal factor not only in optimizing peak velocity potential but also in promoting the recurrent and sustained attainment of optimal performance levels.

Strength and a Pitchers Velocity

Strength training assumes a pivotal role in the pursuit of enhanced pitching velocity, acting as a catalyst for augmenting the capacity to generate energy and, consequently, elevating overall velocity. An effective strength program is characterized by its targeted approach to addressing individual deficiencies, incorporating compound movements that emphasize maximum strength and engage larger muscle groups. Even throughout the season lifting needs to remain a priority as studies have found that “two-day-a-week interventions can help maintain or even improve athletes’ physical capacities and sports performances. Not having an in-season program can result in detraining and increase the potential for injury with the loss of muscle and connective tissue strength and density” (Kraemer, Nitka, 2023, p.379). This comprehensive regimen encompasses plyometrics, involving dynamic and explosive movements, as well as isometrics, contributing to the fortification of tendon strength and stability.

 Beyond the conspicuous benefits of strength training, which include heightened strength facilitating increased energy generation, accelerated movement, and enhanced throwing power, the multifaceted advantages extend to fostering flexibility, stabilizing joints, rectifying muscle imbalances, and refining coordination. Distinguishing between strength-focused and speed-focused lifting, the spectrum traverses strength/strength, strength/speed, speed/strength, and speed/speed categories. In the context of pitching, the operative realm is speed/strength, emphasizing the symbiosis of rapidity and strength.

 Consider two athletes both weighing 180 pounds: Athlete A, capable of squatting 330 lbs and deadlifting 405 lbs, and Athlete B, with squat and deadlift capacities of 225 lbs and 300 lbs, respectively. The comparative analysis reveals that Athlete A, possessing greater strength, inherently harbors a heightened potential for swifter movement. The relationship between strength and velocity manifests in the ability to propel lighter weights, including body weight, at an accelerated pace—an integral facet in cultivating the requisite speed crucial to pitching.

Your central nervous system and Pitch Velocity 

By subjecting the central nervous system to accelerated temporal demands stored within the muscle-tendon systems, strength training instigates the adaptation of the body to heightened rates of movement. This adaptive process translates into a consistent capacity to perform at accelerated speeds, permeating various facets of sport, notably on the pitching mound. As with any facet of training, the efficacy of strength training hinges on regimentation and adherence to a meticulously designed program, a prerequisite for maximizing results. Otherwise, improper workout regimens results in “a failure of CNS recruitment of skeletal muscle forms the basis for the “central (nervous system) fatigue” (Anish, 2005, p. 20).

 The central nervous system (CNS) assumes a pivotal role in the realm of pitching performance, orchestrating the coordination and control of various physiological functions critical to athletes. Comprised of the brain and spinal cord, the CNS serves as an indispensable mechanism for athletes striving for excellence on the mound. This section delves into the significance of the CNS for pitchers, elucidating its functions in the activation of the body during athletic endeavors and its integral role in facilitating post-exercise recovery.

 Primarily, the CNS is indispensable for the activation of the body in the context of pitching activities. As “the central nervous system (CNS) plays the leading role in strength and speed development” (Finn, 2016, p. 178).Engaged in physical exercise, athletes transmit signals from sensory receptors, located in muscles and joints, to the CNS. These signals undergo processing in the brain, culminating in the issuance of precise commands to the muscles, thereby instigating coordinated movement—a phenomenon known as motor control. This intricate process is foundational for executing the nuanced and synchronized movements requisite during the throwing motion.

 Beyond activation, the CNS assumes a pivotal role in sustaining balance and coordination. By assimilating sensory input from the inner ear, eyes, and proprioceptors situated in muscles and tendons, the CNS facilitates equilibrium maintenance and execution of complex movements. For athletes emphasizing balance and coordination, such as pitchers, the CNS ensures the stability of the body and the precision of movements.

 Moreover, the CNS contributes significantly to the recuperation from strenuous exercise. Which is why “in addition to direct central effects, such as fatigue, altered mood, and decreased ability to concentrate, alterations in brain neurotransmitter concentrations that result from the prolonged application of heavy training loads with inadequate recovery can have profound systemic physiologic effects” (Anish, 2005, p. 20). During intense physical activity, the body undergoes physiological changes, including heightened heart rate, increased body temperature, and muscle fatigue. The CNS, through signaling to various organs and systems, orchestrates processes to restore homeostasis. For instance, it triggers the release of hormones like adrenaline and cortisol, mobilizing energy reserves and reducing inflammation, respectively. This orchestration accelerates athletes’ recovery, enabling optimal performance in subsequent training or competitions.

 In addition to its roles in activation and recovery, the CNS regulates muscle tone and strength. It governs the recruitment of muscle fibers, allowing athletes to generate requisite force for athletic movements. The central nervous system plays a crucial role in peak athletic performance as “activating your CNS before resistance training will: Maximize your performance by signaling the recruitment of more muscle fibers. Aid you in breaking plateaus. Control balance and coordination to help you work against a weight or force” (MacPherson, 2022). Through motor unit recruitment, the CNS activates specific muscle fibers based on exercise intensity and type, a critical element for performance optimization and injury prevention.

 Furthermore, the CNS is intricately involved in the cognitive aspects of pitching performance, influencing decision-making, reaction time, and focus—crucial attributes in pitchers demanding quick thinking and rapid responses. Processing visual and auditory stimuli, the CNS enables athletes to anticipate and respond effectively to opponents’ movements.

 In summation, the central nervous system stands as a linchpin in pitching performance. Its multifaceted functions encompassing activation, balance, recovery, regulation of muscle dynamics, and cognitive influence are integral for athletes striving for excellence. A comprehensive comprehension of the CNS’s role in sports empowers athletes and coaches to optimize training methodologies, enhance performance, and mitigate injury risks.

The Importance of recovery in pitch velocity 

The key to augmenting throwing velocity lies in maintaining the requisite physical health for sustained engagement in throwing activities, necessitating a meticulous approach to arm and body care. A discerning focus on this care is imperative, as neglecting even minor fatigue or soreness can burgeon into more severe conditions, compelling the imposition of a hiatus from throwing. Such interruptions can set an athlete back by several months, exemplified by scenarios where an individual, having strained their pronator flexor, necessitates a month-long hiatus followed by an additional month to regain prior capabilities. In essence, 60 days transpire, rendering the athlete in the same position as 60 days prior. While this setback may serve as a learning experience for some, the preference lies in pre-emptively avoiding such circumstances, given their temporal and psychological toll.

 To optimize the prospect of sustained health, a rigorous commitment to post-throwing recovery becomes imperative. This entails facilitating the influx of oxygen-laden, rejuvenating blood into fatigued muscles, maintaining adequate hydration levels to optimize blood circulation, and ensuring sufficient sleep, a pivotal period during which the body undergoes substantial recovery. As “improved blood flow not only supplies the muscle with FRESH blood and oxygen, it also effectively carries away the muscle’s waste back to the kidneys. Better waste management leads to faster recovery times, less soreness after a workout, and overall improved tissue health” (Physical and Sports Therapy, n.a.). Beyond post-throwing recovery, proactive engagement in exercises involving resistance bands and light dumbbells assumes significance. These exercises target and fortify the smaller muscles surrounding the elbow and shoulder, crucial for stabilizing and absorbing the forces inherent in the pitching motion.

 A contemporary addition to recovery methodologies involves the utilization of a stim machine, exemplified by the Mark Pro. Employing 2-4 pads strategically positioned on the arm or shoulder, this device enables controlled manipulation of pulse intensity. Unlike fatiguing muscle contractions, the stim machine induces non-fatiguing contractions over extended durations, fostering the transportation of fresh blood to the designated sites. As “stim machines for muscle recovery sends signals to targeted muscles to make them contract. (Flexing your biceps is a form of muscle contraction.) By causing repeated muscle contractions, blood flow improves, helping repair muscles” (Raypole, 2023, n.a.). It is worth noting that conventional practices such as icing, despite widespread belief, should be avoided. Icing induces vasoconstriction, diminishing blood flow and impeding the delivery of vital nutrients to the affected area, hindering the desired recuperative effect. In summary, the scholarly approach underscores the imperative of sustained physical health through meticulous arm and body care, encompassing diligent post-throwing recovery practices, targeted exercises, and judicious deployment of contemporary recovery methodologies.

 Given that throwing constitutes an inherently unnatural and strenuous motion, executing it at 100% effort on a daily basis is unsustainable. A nuanced understanding underscores the necessity of incorporating lighter intensity throwing days, where the emphasis pivots towards refining mechanics, fostering free and unencumbered movement, and ensuring the alignment of mechanics with desired benchmarks. As “Light days allow for muscles to recover and improve, allowing you to feel and perform better” (Alex, 2019, n.a.). These measured throwing days serve a dual purpose—they maintain the arm’s well-being, allowing for ongoing skill refinement and enhancements, while also priming the body and arm for the infrequent but crucial 1 or 2 days per week where maximum effort is exerted. Failing to prioritize recovery or overextending high-intensity throwing can compromise velocity and elevate the potential for injury as well as reduce performance on days demanding maximum effort.

Conclusion 

While optimism prevails regarding throwers adhering to a well-structured program and displaying unwavering dedication to their craft, attaining velocities in the low 90s or beyond is contingent upon recognizing the pervasive monotony inherent in the pursuit. The journey involves a disproportionate investment in activities such as stretching, running, and weightlifting in comparison to actual throwing. Fluctuations are an intrinsic part of the velocity augmentation process, with plateaus necessitating adjustments to the routine. While achieving a personal record one week may not be replicated closely the next, this variability is inherent to the developmental trajectory. The endurance of one’s commitment to the program and maintenance of a resilient mindset are pivotal amidst the inevitable highs and lows.

 The trajectory of velocity enhancement does not adhere to a linear path, especially as initial rapid gains plateau over time. As the journey advances, persistent hard work and program adherence are essential. The allure of discovering a singular solution remains elusive, underscoring the importance of meticulous commitment to a bespoke, detail-oriented program. Success hinges on unwavering dedication, continuous learning, and a sustained effort over the course of years. Embracing the process, amidst its intricacies and challenges, becomes imperative, marking the transition from initial gains to the more protracted and demanding phase of skill refinement and velocity augmentation.

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