how could i work on my accuracy and put more heat to my fastball
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Working on your mechanics is the short answer. Improved mechanics will bring consistency, accuracy and velocity.
It is very difficult to be specific without seeing you throw.
It is very difficult to be specific without seeing you throw.
Besides mechanics, the other thing that did wonders for my son's velocity was targeted strength conditioning and balance work (yoga and dumbells while on a balance platform).
In particular, he worked hard on core torso strength, legs, and back ... things that contribute alot to being able to decelerate he carries more momentum down the hill. Between refining his mechanics and 30 lbs of additional muscle mass in the right areas, he increased his FB velocity 5-7 MPH over last year. Basically, your body won't let you throw so hard that you fall over on your face, so in order to carry more momentum through your legs, torso, and into your arm, you ultimately have to be strong enough to decelerate that additional momentum. If you're not strong enough and you try to throw harder than the capacity of your body, you either fall over, start tearing up things ... shoulder, back, elbow injuries, or your body just automatically kicks in decelerators to keep you from doing more than you are anatomically capable of.
Last year he was just a tall, skinny kid ... 6'3" and 180 lbs. Now he's finally filling out into his frame at 6'4" and 210. Same growth pattern I went through in HS where I was 6'4" and 160 as a freshman and 6'4" and 225 as a senior. It's just takes a lot of hard work six days a week and a good high-protein, high intake diet.
In particular, he worked hard on core torso strength, legs, and back ... things that contribute alot to being able to decelerate he carries more momentum down the hill. Between refining his mechanics and 30 lbs of additional muscle mass in the right areas, he increased his FB velocity 5-7 MPH over last year. Basically, your body won't let you throw so hard that you fall over on your face, so in order to carry more momentum through your legs, torso, and into your arm, you ultimately have to be strong enough to decelerate that additional momentum. If you're not strong enough and you try to throw harder than the capacity of your body, you either fall over, start tearing up things ... shoulder, back, elbow injuries, or your body just automatically kicks in decelerators to keep you from doing more than you are anatomically capable of.
Last year he was just a tall, skinny kid ... 6'3" and 180 lbs. Now he's finally filling out into his frame at 6'4" and 210. Same growth pattern I went through in HS where I was 6'4" and 160 as a freshman and 6'4" and 225 as a senior. It's just takes a lot of hard work six days a week and a good high-protein, high intake diet.