Hi, i am planning on trying out for my college team in late september and need some help creating a throwing program to get my fastball velocity where it needs to be. if you want u can stop reading now and move on to the helping me with the program for developing arm strength and health.
SORRY FOR THE EXTREMELY LONG BOOK I WROTE BELOW
i am 6’3" 185lbs and im not as seasoned as a typical 19 year old in terms of pitching. i have not pitched in 2 years, which i realize is a huge dissadvantage. after picking up the ball about a month ago ive increased my fastball from a weak 76mph to a slightly respectable 83mph over 4 weeks time with only some mindless throwing in the backyard every other day or 2. Now as my velocity improvements are slowing down i actually need to get on a solid pitching specific exercise program.
I have access to barbells, dumbells, medicine balls, and other various exercise equipment. I am proficient in performing strength exercises as well as olympic lifts and plyometrics. so please help me put together a pitching/exercise program that will get the most out of my body in the 3 months i have before the tryout date.
Also i have been working on my mechanics and reading anything i can get my hands on. i can post a video of myself pitching to try and find mechanical flaws, which im sure exist. ive read and adopted a rotator cuff circuit… 2 sets, 15 reps per set (1 set hands vertical, 1 set hands horizontal)
db front raises
db side raises
bent over db raises
lying internal rotations
lying external rotations
ive also adopted a core circuit.
standing left/right med ball throws
overhead med ball slams
db side bends
Also i am a fan of deadlifts, parallel squats, atg jump squats and power cleans. all of which have been staples of my previous workout programs. just for reference i am a very quick learner and a very good athlete. i have ran a 7.3 second 60m dash in track, i have a 38" running vertical jump and have deadlifted twice my bodyweight, some of which my or may not translate to pitching velocity.
Now about my pitching experience. I throw from a low 3/4 arm slot with good tailing left to right movement on my fastball. (im right handed). ive also regained my decent change up with is more of a splitter/change up hybrid i believe it is called a vulcan change up. Either way it is a consistant 10-12 mph slower than my fastball with a good drop with left to right movement as well. i am also working on my knuckle curveball. it has good rotation but is in the beginning stages. i need to add velocity to it as i get more comfortable and consistant with the release and rotation.
so in the end if i show up with an upper 80s fastball possibly touching 90 and the feel for a changeup and a curve i dont see how the can turn me away considering the team era is around 7 and the record is not very good even if it is a d1 school… id rather not mention the name of the school.