Pitching Velocity

Coaches who are serious about helping players develop - need to find a way to get beyond the basics and teach our players to stay on a disciplined training program. I've laid out a solid plan for pitching velo that should help reach our goal of making a positive impact on our players - as well as grab some more W's. Attached you’ll find average pitching velocities by age, as well as recommended days to rest and recover.

Arm Strength Training Plan

• Warm-Up & Mobility (Daily / Pre-Throwing)

• Band work (Jaeger Bands or tubing)

• External rotations (2×15 each arm)

• Internal rotations (2×15)

• Reverse flys (2×15)

• “Pull aparts” (2×15)

Dynamic mobility

• Arm circles (forward/backward)

• Scap push-ups (2×10)

• Shoulder dislocates with PVC or band

Strength Training (3x per week)

• Upper Body (Push & Pull Balance)

• Dumbbell bench press – 3×8

• Pull-ups or lat pulldowns – 3×8–10

• Single-arm dumbbell rows – 3×8

• Face pulls – 3×12

• Overhead press (light/moderate weight) – 3×8

Lower Body (Power Base)

• Squats (front or back) – 3×6

• Deadlifts or trap bar – 3×5

• Lunges or split squats – 3×8 per leg

• Calf raises – 3×12

Arm & Shoulder Specific Work (2x per week)

• Wrist curls & reverse wrist curls – 3×12 each

• Forearm pronation/supination with light DB – 3×12

• Dumbbell “scaption” (thumbs up, 30° angle) – 3×12

• Medicine ball rotational throws – 3×10 per side

Throwing Program (In-Season & Off-Season)

• Long toss (progressive) – 2–3x per week (gradually back up 15–20 ft at a time, then pull down hard throws on the way in).

• Flat-ground bullpens – 1–2x per week (60–70% effort early, ramp to 80–90%).

• Weighted balls (optional, advanced only) – Use under a coach’s supervision for velocity development.

Recovery & Arm Care

• Post-throwing: light band work + icing if sore.

• Foam roll upper back & lats.

• Sleep: 8+ hours (huge for recovery).

• Nutrition: protein for muscle repair, hydration for joint health.

Key Notes:

1. Younger players (under 14) should emphasize bodyweight strength + bands, not heavy weights.

2. Progress slowly—never jump throwing distances too quickly.

3. Prioritize healthy mechanics over pure strength to avoid elbow/shoulder injuries.