Need help

im 13 and about 5’4’ and a lefty, i can throw my 4 seam about 60-63 with a ton of movement, also i throw a two seam that sinks a ton, throw a nasty changeup that dives away from righties and thrown about 48-50 mph. i play for a mabf fed team in macomb, michigan. i dont throw the hardest on my team but i had the most k’s bcz of my movement and dirty changeup its moves so much that the hitters cant handle it and also i ahve the best control on my team, what can i do have more speed with my nasty movement?

Your still at an age where your body’s developing and your growing.

Just keep on throwing regularly, and make sure your in descent condition. Your at an age where you will probably pick up noticable velocity between seasons whether you do anything or not, but throwing and staying fit will help that along, and probably increase your results.

The other thing is simply to learn better mechanics. There’s a lot of guys around here that can show you different things far better than I so I won’t go in to detail, but basically you need consisten, repeatable mechanics and you’ll be in great shape. I’ve added 4 mph since July from fixing my mechanics some.

Here is a good workout I posted on my blog to help pitchers improve rotational strength. For a player your age, this would be a perfect fall workout to help you gain functional strength for next year. Good luck!!!

During the first half of the season, our team’s pitching staff was very successful. Not only did they pick up many victories, but also they were able to throw deep into games. Often, our starting pitchers were able to throw complete games. When our team reached the season’s midpoint, our pitchers seemed to fatigue easier and not have the same “stuff”. From the dugout, it seemed our pitchers were actually throwing with less velocity.

At the end of June, our team took a week vacation from baseball. The players returned with three weeks remaining in the season’s schedule. Our pitchers, who previously trained through running and throwing, started a new, mid-season workout. This workout lasted approximately 10-12 minutes per day. After incorporating this workout into our routine, we ended our second half pitching at the highest level of the year. To complete all the exercises, our pitchers used an 8-pound medicine ball, a stretch cord, and four orange marking disks.

  1. Fence Touches: Standing with their back to the fence and holding the medicine ball in front of their chest, players will rotate their torso 180 degrees and touch the medicine ball against the fence. Players cannot rotate their hips during this drill; they must keep their lower body stationary while twisting back and forth. Players will perform this drill for 1 minute trying to maximize repetitions. Pitchers should target 60 touches during the 1-minute session.

  2. Overhead Throw Downs: With a medicine ball over their head, pitchers will take a shuffle step and pull down on the ball. Pitchers should try and bounce the ball with maximum force on the ground. Players will perform this drill for 1 minute trying to maximize repetitions. Pitchers should target 35 bounces per 1-minute session.

  3. Hip Toss: Holding a medicine ball at their hip, pitchers will take a shuffle step toward their target. With momentum from the shuffle, pitchers will throw the medicine ball as high as possible. Pitchers should focus on the dramatic turn of their shoulders and hips. Pitchers should target 15 throws per 1-minute session.

  4. Sit Up Throws: Lying on their back, pitchers will start with their arms overhead. Holding the medicine ball, pitchers will extend their torso up bring the medicine ball off the ground. The movement resembles a sit up. Before reaching the top, pitchers will throw the medicine ball to their partner, who should be facing them. After receiving the ball, the pitcher’s partner will hand it back, allowing the pitcher to contract their abdominal muscle during the negative downward movement. A special note, the pitcher’s partner may have to stand on their feet while they move torso up during the sit up. Pitchers should target 20 throws per 1-minute session.

  5. Over Shoulder Throws: Standing backwards to their target, pitchers will start with the medicine ball at chest level. Pitchers, with maximum force, will toss the ball over their shoulder. Players should focus on getting extreme contraction in the upper and lower abdominals during the throw. Pitchers should target 20 throws per 1-minute session.

  6. External Scapular Pulls: With a stretch cord tied to the fence, pitchers will stand parallel to the fence. With adequate tension, pitchers will pull the cord across their body to full extension. When starting the exercise, pitchers should feel the scapular bone move and the muscle stretch. When pulling the tight cord across the body, pitchers should feel the scapular bone pull closer to the spine. Pitchers should target 35 pulls per 1-minute session.

7. Bicep Pull Downs: With a stretch cord tied to the fence, pitchers will face forward. With adequate tension, pitchers will pull the stretch cord straight back, with an underhanded swing. When this movement is completed, players should feel a stretch in the bottom of their bicep. This is an area that pitchers experience a lot of soreness in after pitching. Using these pull downs allow players to build up the strength in that area of the upper bicep. Pitchers should target 35 pulls per 1-minute session.

  1. Square Running: With four orange markers, players will set up a 4ft by 4ft square. Pitchers will start out with sprints around the markers, trying to use tight cuts while changing directions. Then, pitchers will mix in different exercises every 4 feet. For instance, a sequence of square running may include lunges, standing jumps, shuffles, sprints, and high knees.

  2. Pro Agility: With three orange markers spaced 6-8 feet apart in a straight line, pitchers will start at the middle marker. Pitchers will run left, touching the outer marker. Then changing directions, pitchers will sprint to the farthest marker, change directions again, and stop in the middle, where they began the drill.

  3. Fastballs/Curveballs/Change Ups: Pitchers get on the mound and throw 2 different sequences of pitches. First, at 45 feet, pitchers throw 3 fastballs out, 3 fastballs in, 3 curveballs, and three change ups. Then, at 60 ft, pitchers will throw the same pitch sequence. Pitchers should take their medicine ball “explosion” to the mound. Again, pitchers should focus on abdominal contraction, shoulder turn, and hip rotation.

hey thanks!!!
what are some ways i can get the ball to sink?

throw a 2 seamer or pronate more

Hey Craftylefty;
Congradulations on being able to throw the pitch’s you mentioned with good control at your age.
I agree with everything “Centerfield” wrote you about mechanics and gaining speed with age. I bet right now you have real good wrist snap to get the movement your getting on your pitch’s and things can only get better for you as you progress. Remember “muscle Memory” with the pitching mechanics, and start slow to get the new things down correctly and pick up speed as you get the mechanics down. Be sure to take care of that arm!! :stuck_out_tongue: