Hitting the weights!

"Generally" speaking throwing velocity is a function of mechanics....if it was strictly a strength issue, you would not see Lincecum, and the like throwing hard.... while you need to be in overall shape, weight training can help, but it is not where it starts, unless a person is very out of shape, or unusually weak.  Core plyometric training IMO is the best for pitchers, since velo comes from arm whip (arm speed), which is a functional core strength .  Most people think that if they build up just their legs, or arms, back, etc. they will muscle the ball into velocity.

 

6'3" Sophomore should be throwing harder than 72.....look at a off season program high in plyometrics, med ball slams, bands, and if you want long toss.  Plus get someone reputable to look at some video, where they can slow it down, and see your mechanics...I'd bet your mechanics are more the issue here.  Some old school HS coaches still want to train baseball players like football players in the weight room....I think core plyo training applies more here.

 

As for long toss, and weighted balls are good, but not if you don't have core strength, or have poor mechanics....address those first, especially mechanics.  

If coach thinks weights is what's going to get u to 85 he does not know pitching. Find a good pitching coach in your area  and work on mechanics. Look online for good pitching programs/workouts. I wouldn't get into the weighted ball programs until u have mechanics down. Use the off season to work with someone. Good luck 

curious-r u a leftie?

you guys are doing this kid a disservice telling him not to hit the weight room. No, weight training will not in and by itself increase velocity but you do need muscle to move the frame. And at his height and weight he has virtually no muscle. Please read Nolan Ryan's pitching bible and find a good pitching coach who can integrate all training aspects that you need to do to get to your goals. Believe me mechanics alone at that body type will not get you where you want to be. 15 more pounds and you will have the strength to go through your mechanics and really use them to their fullest.

Young_baller,

 

I think hitting the weights is important but it is not the only answer to the question.  You need to modify your overall approach including diet, mechanics, and weight room exercises.  Band work and long toss are also part of the solution if you are doing those drills correctly.  All of these things are huge factors when you look at just about any college program.  The bottom line is you need a comprehensive program to do all of this.   I recommend you start reading up on the topic too.  

 

You may want to consult with a pitching professional to review your situation.  Pay him for his time and advice because it sounds to me like you need some direction on the mound.   In addition, you can contact one of our longtime posters (and good guy!) who has offered his advice and guidance for free.  You may want to post on this thread http://community.hsbaseballweb...ur-money-let-me-help or try to send him (his screename is Bum) a personal Dialog message (top right corner on the web page).

 

Good luck!

I'm shocked that anyone would recommend not using a weight room. I'm 100% with oldmanmoses- if you believe the weight room is not beneficial for baseball, there's a lot for you to learn. Good luck finding a college program or professional organization that doesn't incorporate weight training.

You can PM me as well if you'd like.

Who said not to use weight room?  He needs long lean muscles not bulky like a football player. He can put on weight w good nutrition and light weights IMO. pitchers should be on diff program than other players. Is he doing that or does HS coach have him on one size fits all plan? maybe he can look up programs colleges use. Do research and do it right way. Most HS coaches do not know how to dev pitchers. If your lucky you ll get one that does.

I think you need a well rounded program of strength and conditioning.  It could include weights, bands, long toss, speed, agility, and core work.  Maybe get some advice from an athletic trainer.  Good luck. 

JH & Oldmanmoses:

 

Please re-read my post, it did not say "don't lift weights", in fact I said weight training can help.  All of us can point to pitchers who haven't touched a weight, that is blowing up the radar, and some that lived in the weight room, that also have high velocity.

 

My recommendation would be plyometric core training (with or without weights), if he wants to add other weight training, I would recommend focusing on the legs (squats, one leg squats, or lunges).

 

Pitching velocity comes from explosive, properly sequenced body movements that are unique to every pitchers genetic makeup.  You see guys like Craig Kimbrel (5'11" / 205 lbs.) & Chad Billingsley (6'1" / 238 lbs.) that look like they have spent some time in the weight room, and you also see guys like Chris Sale (6'6" / 185 lbs.) & Tim Lincecum (5'10 / 165 lbs.) that did not spend much time throwing the iron around.

 

Yes, this young man should incorporate some form of weight training, however I believe that incorporating core training is more important.  One size does not fit all, and just like I would not want to try to train Kimbrel, or Billingsley to lose bulk, and put them on a program to change their body make-up, I would also not take Chris Sale, or Randy Johnson, and try to get them to look like Kimbrel.

 

Even with the body size he describes, his velocity is low...which is why my original post, encourages him to search out someone who can break down his mechanics, and find out if there is an issue there.  If you build strength, and still have bad mechanics...you still didn't fix your problem.  To think you don't throw harder than 72 with your size, and age is just a function of lack of strength, is likely not the case.

 

 

Some idea of what Kimbrel does as far as workouts:

http://www.stack.com/video/150...mlb-p-craig-kimbrel/

 

Or Dylan Bundy:

http://baltimore.orioles.mlb.com/news/article.jsp?ymd=20110609&content_id=20252308&vkey=news_bal&c_id=bal

And there are a lot of these stories, with detailed reports ranging from Bundy's pure strength -- he squats 500 pounds and can leg press up to 1,200lbs.

 

Check out Eric Cressey's workout stuff, especially his work with Tim Collins:

http://www.ericcressey.com/tim...n-at-least-for-a-day

6'3" 165 isn't just thin, it's ridiculously thin, especially for a pitcher.  My son is also a sophomore (15, though), and is also 6'3", and looks like a concentration camp survivor (albeit, with the beginnings of muscle definition) at his current 185. Regardless of any potential for a velocity boost from doing so, I'd expect any player with OP's apparent build to benefit from hitting the weight room with a baseball specific program of training (which is effectively mandatory at my son's HS and led by the school's HC and pitching coach who both pitched professionally, FWIW).

 

Try reading Eric Cressey's opinion on the subject here, http://www.ericcressey.com/cc-sabathia-weight

IMO - he needs to hit the core and legs hard - it will make him throw harder, better mechanics obviously will also be needed. you can't have 6'3" 165lbs kid ask if weights are important and tell me anything but yes...they may not be the end all but they 100% mandatory if he is going to hit any type of potential.

Backfoot, we are in agreement then. All parts of his training is equally important to maintain balance and not cause imbalances that can lead to injury. If I misunderstood your post I apologize, I have been wrong before, just ask my wife.

I'm a big fan of core and plyometric training too but that presuposes a certain base level of strength that you may not have and needs to be developed.  Your band and long toss program (I assume you're doing some variation of the throwers 10 program) is a good start.  You should also add in body weight exercises (e.g. pushups) and core (e.g. planks,etc) if you haven't done so already.  You should also engage in a stength training program (prefer free weights) to improve your stength to a point that you can then engage in more rigerous plyometric exercises.  A good general rule of thumb is you should be able to bench press your body weight and squat 1.5-2 times your body weight before you engage in intermediate to advanced plyometric routines.  With you being rather lite you should be able to bench 165lbs (with good form always) and squat 330lb (double your body weight since your quite lite).  If you can't then work with your strength and conditioning coach to get there.  Squats, hang cleans, and bench press will be part of the routine plus a few more.  You're looking for multi-joint lifting exercises.  Eventually you'll develop your base strength to a point that you can then safely focus on explosiveness from every part of the throwing motion from your toes to your fingers.  My son's routine includes strength training, speed training, plyometrics, and stability (i.e. throwers 10 and then BOSU ball and Body Blade) exercises.  His strength and conditioning coach is a football O line coach as well as the pitching coach (he was a closer in college and O line in football).  The main difference in the routines conducted by baseball players and football players is not in the exercises performed, it's what exercises are emphasized and their frequency.  Don't be afraid of the weight room.

yb - My son was in a similar situation his sophomore year in high school. Remember that every case is different, but just a few thoughts. It wasn't until he began to grow a beard that weight training showed lasting results.  Weight training is hugely beneficial, but is needed in combination with other methods mentioned here. He has used kettle bells in the off season and those routines seem to help flexibility. He has also participated in yoga classes. Eat right, get plenty of sleep too. :-)

 

long toss, long toss, long toss, and then again, long toss (there are limits as to how often, so do a bit of research and incorporate into your week)

 

Best of Luck

Yoga was excellent. Eating correctly and sleeping are key. Never underestimate the power of food or sleep.