Increasing throwing speed

Discussion in 'Softball Training' started by lukeamdman, Sep 29, 2017.

  1. lukeamdman

    lukeamdman Active Member

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    Using the light ball for throws and not releasing the weighted balls for the last month has had a negative effect on my throwing speed. Maybe I'm doing something wrong but I'm scratching this from my training for now.
     
  2. Playr4

    Playr4 Coach

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    I've noticed the same thing this last year. I noticed my mechanics were way off. Going to work a lot on my mechanic this off season. Saw an u tube video about hip arm separation. Seems to be helping. Don't know how to copy the link. search topvelocity.net.
     
  3. wcoastsoftball

    wcoastsoftball Moderator

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    Interesting, how many times a week? And how much of a drop?
     
  4. lukeamdman

    lukeamdman Active Member

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    Just once per week in addition to other weight lifting and core stuff 5-6 days a week.

    I went from a consistent 62-63mph to 58-59mph.
     
  5. wcoastsoftball

    wcoastsoftball Moderator

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  6. lukeamdman

    lukeamdman Active Member

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    So long story short I took a break from throwing each week. My velocity was decreasing, and while the med ball workouts were helping my rotational power there were still a lot of other areas of my back, core, and legs/hips/glutes that were being neglected.

    I decided to switch things up and I started the AthleanX AX-2 program on January 1st. This guy (Jeff Cavalier) was the strength and condition coach + physical therapist for the Mets for 3 years. I saw a lot of his videos on YouTube and really enjoyed how thorough and in depth he went with bones, joints, muscles, etc. Being so involved with MLB he seems to have a really good handle on injury prevention for throwing and running sports. A lot of focus on the rotator cuff (exercises very similar to the J-Bands workouts) and glutes (weak glutes = hamstring pulls).

    AX-2 has been INCREDIBLY tough, but in terms of my overall body strength + endurance I feel I’m in the best shape of my life. Don’t get me wrong, I still have a flabby mid-section and have a good ways to go, but this is a huge step in the right direction.

    I plan on starting throwing again at the end of the month, and after watching some video of my most recent throws in December I really need to work on shoulder and hip separation. I found a few good drills to start with.
     
  7. lukeamdman

    lukeamdman Active Member

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    In the last couple weeks I've done some light throwing to loosen my arm up. Today I hit the cages and then threw some.

    High of 62mph but fairly consistent at 61mph. Not bad after taking about 4 months off!

    Working on shoulder/hip separation really for the first time. It's going to take some time.
     
  8. ETDave

    ETDave Old School

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    I'm 61 and the best thing I've found is throwing a football. If your throwing technique is good you'll get a spiral. I've thrown the football a lot this spring and my softball throws from the outfield now have much better distance and velocity.
     
    lukeamdman likes this.
  9. lukeamdman

    lukeamdman Active Member

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    I've contemplated buying a weighted football to toss around but that might be a bit much.
     

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