There is only one way to improve your throwing velocity. Perfect the timing of your mechanics and improve the distance over which you accelerate the ball.
Increasing rotational mobility and stability throughout the entire kinematic sequence of the throwing motion is the most over looked aspect of training throwing athletes. Physics governs how hard you throw. Applying an acceleration over a greater distance will allow you to throw faster and release the ball closer to the target. The only modifiable physiological adaptation that can be made to throw harder is improving the usable excursion of your tissues with postural control. Combining this with lever arm approximation and summation of lever arms which we cover in our Phase Specific Throwing Program is the true equation for speed.
There are three forms of acceleration involved in the throwing motion. Linear acceleration, how fast you go from point a to point b, rotational acceleration, how fast your body rotates around an axis while it goes from point a to b, and gravitational acceleration, how you use gravity to contribute to the velocity of your throw. THAT’S IT. You need to understand each of these and how they contribute to or take away from velocity and how each must be maximized during the throwing motion to throw with any efficient speed.
The key to improving your mechanics depends on one thing and one thing only. Your kinematic sequence.
I created this phase specific throwing program to protect athletes from injury. To keep them away from the positions that I know create injuries in the throwing motion in the first place. I’ve spent the last 20 years studying the pathology of the shoulder and elbow. The last 15 rehabilitating and treating injured athletes. My job and the success of my physical therapy clinics depends on my ability to get athletes back to the playing field. My priority has always been protecting athletes from injury. What ended up happening as more and more athletes that came to us as patients that went through our baseball specific movement analysis, the phase specific throwing, and corrective exercise program was all of these athletes ended up throwing much harder than they did before they got injured.
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We’ve made it our mission at the OAI to protect athletes from injury and allow them to reach their true potential and we will never stop trying to improve.