In this era of "velocity chasing", I have come across many pitchers who have managed to successfully increase velocity, enhancing their chances to play at the highest level possible. It is interesting to hear the different stories and training methods used for these guys to achieve their velocity goals. If you are reading this, you are likely someone who is searching -either for yourself or someone you care about - the best plan to find added speed on the heater. There are a few thoughts to keep in mind as your journey continues:
Bodies are different, and training methods should be comfortable for the individual more than the group. Coaches will likely have strength and fitness programs that all must follow or risk benching. Remember that great pitchers do extra, outside of regular practice time, to perfect their pitching skills. While the regular team program is necessary, the work done outside is the difference maker. Here is where it is important to understand, with the help of someone you trust (instructor, parent, teammate, etc.) to help find a perfect personal training regimen. It is important for players to focus on what they need to do for themselves and avoid unnecessary comparison to others.
Gaining weight is not necessarily the answer to gaining velocity. Be smart with how much size you seek to put on your body. This is probably the most prevalent point regarding pitchers who have added mph to their fastball. Many have actually lost weight, gained some mobility and quickness, and found a major increase in velocity. In 2020, during the pandemic, Rohan Handa, a star pitcher from Yale University and a member of the 2021 Mystic Schooners, spent the COVID shutdown working out, remotely, with the great staff at Tread Athletics. He arrived post pandemic to the Schooners in 2021, having increased his velocity from mid 80's at best to upper 90's - I witnessed it myself as his pitching coach with Mystic. 30 MLB scouts were there on our opening day to watch and witness what they saw online. He did not disappoint, consistently touching 98 on that day and for his next three outings. He was drafted that summer by the Giants.
At one point that June, I asked Rohan what he felt was the key to his amazing story of fastball dominance. He quickly said, "to be honest, I lost 15 pounds and became more athletic." This involved a good deal of agility and mobility training to create a more athletic frame and quicker body on the mound. Clearly it worked well.
Many unknowing and well-intentioned pitchers have put size on during the off season and found that their body slowed down from the added body thickness. A slow body will be challenged to find and maintain elite velocity. Seek out a trusted coach or trainer who can give you a plan toward proper strength gains.
Soreness in the arm is a sign that something is mechanically off. Take a step back to find the reason for the pain before moving toward your increased velocity goals. It important to create a mindset of "when" and not "if" when reaching for added fastball speed. Working correctly will most likely get you the desired velo gain. Your responsibility is to listen to what your body is saying along the journey. Everyone will get there, some quicker than others. There was a recent social media post about the great young Yankees pitcher Cam Schlittler. He came out of high school with a good fastball, upper 80's, went to Northeastern University, began to get stronger and polish up his mechanics, and now is 97-99, touching 100. He wasn't off the charts in high school, but he obviously knew how to pitch in order to get to a strong Division I program. His elite velocity came with physical, natural maturity, plus good strength training, and dedication to pitching. His story is his own. Let your story be your own in the same way.
Pitching mechanics are the foundation to pitching to your maximum velocity with the lowest risk of injury. Always keep mechanics and the ability to throw strikes be your priority as you travel the long, winding, sometimes bumpy road to fastball greatness. You will find that the residual effect of clean mechanics is, in fact, increased velocity. Sometimes a small adjustment in timing and balance will open the door to two or three mph on the heater...much quicker than pumping weights will bring. Trust a good pitching coach to keep who can keep you on track to be a winning pitcher - someone who can compete, adjust on the fly to correct flaws, and as always, doesn't panic in tight situations. Let your mental approach to training help you find the velocity you desire!