How to improve pitching velocity

So you want to improve pitching velocity? Perhaps the most important way to do that is to throw with proper throwing mechanics. To me good mechanics are efficient and repeatable.

If you are pitching at 85% efficiency, increasing your efficiency just a few percentage points can potentially increase velocity by 3 to 5 mph or more. I liken it to cars: a sleeker car is usually faster (more efficient) than a boxier car (less efficient). Can you improve your mechanics?

Don't overlook the importance of throwing hard in practice, either. Hard throwers such as Roger Clemens, shown here, throw hard because they train to throw hard ... by throwing hard in practice.

Set aside time every week to throw off a mound between starts. Use good arm speed. Don't baby your bullpen sessions. Build up to 100% effort, just as you would in a game. That's because developing arm speed is similar to developing running speed: you have to train at maximum speed to create breakthroughs in performance. A sprinter won't run faster jogging at 75% effort – nor can a pitcher develop fastball arm speed throwing at 75% effort. Train the way you expect to perform. Make your practice bullpens count.

Here are some additional ways to improve pitching velocity:

• Develop proper pitching mechanics.
• Become more fit – do your sprintwork, plyometrics, shoulder, core, and scapular stabilization exercises.
• Workout in the off-season, but take two to three SOLID months off from throwing every year to let your arm rest and recuperate. (This is a good time to play another sport. It'll allow you to stay in shape and to be competitive.)
• Throw off a mound between starts.
• Throw less breaking balls, which slow down the arm.
• Throw more fastballs/sinkers, which speed up the arm.
• Eat well, sleep well. (The sleep you get two nights before your outing is most important.)