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Not exactly cheap, but I think it's worth it. Check out the Velocity Plus weighted ball program, there was a special on it on HBO when Steve Delabar on the Blue Jays did it. I did it as well and made a huge jump on my velo and will be doing it again after fall ball.
I'm in a similar situation. I'd recommend reading a lot of the stuff on drivelinebaseball.com and the free weighted baseball e-book on the site. (i'm in no way affiliated with the site just found all the information on it helpful and advanced)
Many of those programs are great, but the best things you can/should do are free or close to it:
- long toss, long toss, long toss,....
- work your core and legs hard...push yourself and focus on explosive movements WITH PROPER FORM (squats, lunges, box jumps, hang cleans, dead lift, etc)
- work on flexibility (stretch/yoga)
Good luck.
We do this modified weighted ball program every December and August. It is not at all stressful to the arm and applies the "non-release" program of throwing baseballs. Typically gives the pitcher a few mph of more speed. Its a Delabar/Jannsen/House version of the weighted ball program. The non-arm warm-up section can be substituted for anything that gets the blood flowing.
Week 1 – Two Sessions
Medicine Ball Throw from Sit-Up position – 10 reps x 2
Medicine Ball Throw from stretch at hip – 10 reps x 2
Short toss warm-up
Feet-In-Cement Throws
10 Throws – Regular Baseball
20 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
10 Throws - 7 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS - 56
Week 2 – Two Sessions
Quick Feet Drill – Ladder Drills
Medicine Ball Throw from Sit-Up position – 10 reps x 2
Medicine Ball Throw from stretch at hip – 10 reps x 2
Short toss warm-up
Feet-In-Cement Throws
10 Throws – Regular Baseball
20 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
12 Throws - 9 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS - 58
Week 3 – Two Sessions
Quick Feet Drill – Ladder Drills
Medicine Ball Throw from Sit-Up position – 12 reps x 2
Medicine Ball Throw from stretch at hip – 12 reps x 2
Short toss warm-up
Feet-In-Cement Throws
10 Throws – Regular Baseball
22 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
14 Throws - 9 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS – 62
Week 4 – Two Sessions
Quick Feet Drill – Ladder Drills
Medicine Ball Throw from Sit-Up position – 15 reps x 2
Medicine Ball Throw from stretch at hip – 15 reps x 2
Short toss warm-up
10 Throws – Regular Baseball
22 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
10 Throws - 9 oz. baseball (in sock)
10 Throws – 10 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS - 68
- Long toss is accomplished at regular team practices, as well as other conditioning.
- Do not do this routine unless 2-days prior to tournament (when pitching) or a practice with pitching emphasis.
- Core training should be emphasized outside of this program for additional power.
- You should see an increase of 3-6 miles per hour in this abbreviated program for players under 14 years of age.
- If you are HS age and practicing everyday (in season), make sure throws do not interfere with high school regulated pitch counts of your coaches.
We do this modified weighted ball program every December and August. It is not at all stressful to the arm and applies the "non-release" program of throwing baseballs. Typically gives the pitcher a few mph of more speed. Its a Delabar/Jannsen/House version of the weighted ball program. The non-arm warm-up section can be substituted for anything that gets the blood flowing.
Week 1 – Two Sessions
Medicine Ball Throw from Sit-Up position – 10 reps x 2
Medicine Ball Throw from stretch at hip – 10 reps x 2
Short toss warm-up
Feet-In-Cement Throws
10 Throws – Regular Baseball
20 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
10 Throws - 7 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS - 56
Week 2 – Two Sessions
Quick Feet Drill – Ladder Drills
Medicine Ball Throw from Sit-Up position – 10 reps x 2
Medicine Ball Throw from stretch at hip – 10 reps x 2
Short toss warm-up
Feet-In-Cement Throws
10 Throws – Regular Baseball
20 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
12 Throws - 9 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS - 58
Week 3 – Two Sessions
Quick Feet Drill – Ladder Drills
Medicine Ball Throw from Sit-Up position – 12 reps x 2
Medicine Ball Throw from stretch at hip – 12 reps x 2
Short toss warm-up
Feet-In-Cement Throws
10 Throws – Regular Baseball
22 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
14 Throws - 9 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS – 62
Week 4 – Two Sessions
Quick Feet Drill – Ladder Drills
Medicine Ball Throw from Sit-Up position – 15 reps x 2
Medicine Ball Throw from stretch at hip – 15 reps x 2
Short toss warm-up
10 Throws – Regular Baseball
22 Throws – 7oz. Baseball (in sock)
10 Throws – Regular Baseball
10 Throws - 9 oz. baseball (in sock)
10 Throws – 10 oz. baseball (in sock)
6 Throws – Maximum Velocity Pitching 2- step
TOTAL THROWS - 68
- Long toss is accomplished at regular team practices, as well as other conditioning.
- Do not do this routine unless 2-days prior to tournament (when pitching) or a practice with pitching emphasis.
- Core training should be emphasized outside of this program for additional power.
- You should see an increase of 3-6 miles per hour in this abbreviated program for players under 14 years of age.
- If you are HS age and practicing everyday (in season), make sure throws do not interfere with high school regulated pitch counts of your coaches.
Thank you for this. I just have a few questions.
1. What do you mean by "in sock"? Do you put the ball in the sock and hold the sock?
2. After maximum velocity pitching you wrote 2-step... What do you mean by that?
3. What weight of medicine ball would I use? I'm about 6'1, 180 lbs.
Yes, you put the weighted balls in a sock and hold the sock close to the ball. When you throw, you don't release the sock. The theory is that the thrower has to decelerate when not releasing the ball, thus, the shoulder and elbow don't have the pressure put on them that accelerating does - the process of actually throwing/releasing a baseball. This is Tom House's methodology. Regarding the 2-step, that is simply momentum-gaining steps to throw as hard as one can, much like a crow hop. For the medicine ball, it is whatever you are comfortable with. For 12's, I use 8 lbs. For 15's, it can be 12 lbs. You just want to make sure your obliques and other core muscles are firing.
Thanks HPtx for the info. I was just wondering about the medicine ball work, a little confused...is this it?
situp - https://www.youtube.com/watch?v=zh3bwo6WJDg
side throws - https://www.youtube.com/watch?v=l0H-L2glg68
Thanks again in advance
