Welcome to part 2 of the velocity gaining guide and program, this one we're going to get deep into the weeds on what you need to do to make you better and help them improve. These principles are used by pitchers at the singular highest level and can be applied to almost every task you can think of.
But
First things First
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“But wait there's more”
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GAINING VELOCITY PART 2
Now that we have hammered down the basics, it's time to get into the nitty gritty.
Velocity comes from 2 main areas:
Output capacity
Mechanical efficiency
The first step is more or less outlined in part 1 of this series, where we talked about long toss and properly sequencing programming with “know when to go, know when to stop”
This article will cover mostly the second facet: mechanical efficiency.
This is trained in a plethora of ways,but the overarching principles of almost all of them remain the same:
Find a drill that improves your mechanical Inefficiency
Do said drill repeatedly over the course of a few weeks, tweaking drill when needed
Progress choice in drills closer and closer to what in game mechanics are, meaning that if you are a pitcher it gets closer and closer to full on mound delivery of a pitch.
Say you don't rotate your hips enough, well then find a drill that helps you get enough hip rotation at foot plant, and build off of it from there.
Say your front leg is weak, do some of these and hammer the front leg slamming into the ground before you throw.
These drills won't immediately transfer: but they will give you the “feel” of what it takes to throw the ball correctly/at a high level.
To break down the process more simply
1- get the feel
2- perform feel at high effort
3- transfer feel to low effort mound work
4- transfer it to full delivery at a game like intensity or higher.
Don't do 50 different drills, find the 2-3 that you’re miserable at and hammer those. Blend them at high effort and find what works for you.
The velocity of the throw doesn’t come from “arm strength” in a literal sense, but rather it comes from the body’s efficiency and its ability to input force into the ball.
There’s a reason people throw 100 and don’t look like bodybuilders, and don't get it twisted: if you want to throw 100+ it would probably serve you well to look like a tank.
Force output is real: don’t get too far onto one side of the spectrum.
Both help you throw gas, and that’s all we want to do anyway.
Stay on the path,
John