Coaches Corner: The Role of Throwing Velocity in Baseball Pitching Performance
Introduction
In baseball, a pitcher's throwing velocity is often seen as a critical metric for success. This article explores why throwing velocity is vital in pitching, its progression with age and skill level, and its overall impact on performance. Traditionally, pitching focused more on accuracy and pitch variety. However, the game has evolved to value power and speed, making high-velocity pitchers highly sought after. It seems each year the average fastball in the MLB rises, and more pitches are thrown over the 100 mph mark. Just this last year, the average fastball was close to 94 mph and the MLB set a new record for pitches thrown over 100 mph. Simply put, if you’re not training to throw harder you are being left behind.
Why Velocity Matters
1. Reduced Reaction Time: Higher velocity reduces the batter's reaction time, making it challenging to hit the ball. This leads to more swings at poor pitches outside the hitting zone.
2. Reduced Time in the Hitting Zone: Faster pitches travel through the hitting zone at a higher rate of speed. Which limits the amount of time the hitter has to make solid contact.
3. Increased Spin Rate: Velocity and spin trend upwards or downwards together. The higher the spin, the higher the potential for movement.
4. Increased Velocities on Secondary Pitches: If you throw your fastball hard, everything else can be thrown harder too. For the same reasons above, faster secondary pitches usually play better.
5. Increased Mechanical Efficiency: To throw hard, you have to be doing something right in your mechanics. Which leads to you moving better and more efficiently.
Velocity by Age and Skill Level
1. Youth and Little League (Ages 8-12): Fastball velocities range from 40-50 mph for 8-10 year-olds to 50-60 mph for 11-12 year-olds.
2. High School (Ages 14-18): Velocity increases with each grade, from 65-75 mph for freshmen to 80-90 mph for seniors.
3. College Level: NCAA Division I pitchers throw between 85-95 mph, Division II between 80-90 mph, and Division III between 75-85 mph.
4. Professional Level: Minor League pitchers throw between 85-95 mph, while Major League pitchers often achieve speeds of 90-100+ mph.
While it is important to reference your age group. It is also important to measure how you stack up aganist the next age group up, and where you ultimately want to play in baseball. This way you can stay ahead of the game and make sure your training is built to meet those next level thresholds.
Training for Velocity
Arm Health: If your arm is not healthy then you simply can not throw hard. You must ensure that your arm is in quality shape to start a velocity training program.
Plyo Balls: By using plyo balls paired with constratint drills are something that we use every day when training. This builds work capacity in the arm while also improving mechanical efficiency.
Weighted Balls: Weighted balls have gotten a bad wrap over the years. But they are a great tool when prescribed correctly. Using overload and underload balls to improve velocity is something that has been shown by numerous research articles.
Long Toss: Long toss is another training method that has taken some heat over the years. Long toss is a great way to really loosen the arm, and prepared it for high velocity throwing. When long tossing to further and further distances, it is important to feel like the arm is still “stretching” out.
Strength and Conditioning: A proper strength and conditioning routine is critical to training for high velocities. By training the body as a whole, you can prepare the muscles necessary to perform at the highest levels during the throwing motion.
Conclusion: A Balancing Act
While velocity is key, balancing it with control, pitch variety, and tactical acumen is essential. The best pitchers combine high velocity with strategic pitching and mental toughness. Velocity is truly a bench mark to playing baseball at higher and higher levels. Take my advice and don’t get left behind, because you feel like the velocity “will just come”. It probably won’t, take ownership of your career and start working towards developing the velocity to play at the highest levels.
