Log In
Register
Home
Topic RSS
10:19 pm
Rookie
December 16, 2010
Offline
I am a 49 year old javelin thrower that has qualified for next years Olympic Trials – my 8th – I have never had any shoulder or elbow problems ever. These are two exercises and two of the reasons why I can still keep going: Two very simple but very effective exercises I do year round at the gym – once or twice a week. These would be great for any pitcher of any age or level to do to help increase arm speed and at the same time reduce the risk of injury.
The first is winding up with a racquetball racket and hitting a racquetball that bounces off the wall. You will notice in the video that I go through the exact same body position as I do when I throw. There are several great benefits to doing this exercise: First you learn to stay closed and wait to hit the ball. Second the focus moves away from throwing and moves to working on timing so that you can hit the ball as hard as possible. And third you go through the throwing motion without letting go of the racket ( 150 gram to 170 grams ) so your body, shoulder and arm must absorb and decelerate the racket. So in essence you work the positive and negative action of the throwing action with a weighted object:
Arm Speed Drill #1: Racquetball hitting:
The second drill is throwing a racquetball ( 1.4 oz ) against a wall and doing it in sets – 5 to 10 reps. The focus here moves away from throwing for distance and moves to building rhythm and working on body position. I throw standing about 15 to 18 inches from the wall to my throwing side (right side). This makes me really focus on my what my right side does during the throw from my right heel turning over and down to my arm coming up and over the line of my shoulders. You will notice on some of the throws I actually touch the wall with my left hand at the beginning of the throw when I wind up:
Arm Speed Drill #2: Racquetball Throwing:
* I do between 50 and a 100 reps per exercise.
10:37 pm
Minor Leaguer
July 14, 2011
Offline
Sometimes we may overlook the obvious – and the simple. Roald's second video reminded me of when I was a kid and I would spend hours thowing a rubber (regulation weight) baseball against the fireplace of my house. I'm sure I was throwing more than 100 times per session (no one counted back then) and several times per week. I pitched through college and never had a minute's trouble with my arm. I've said for a long time that today's young pitchers pitch too much and throw too little. Thanks for reminding me of a simpler time, Roald. Eight Olympic trials are hard to argue with. Congratulations and good luck.
11:39 pm
April 27, 2008
Offline
Roald, it is always an honor to have you on the site. I can't wait to watch you in London this Olympics!
When I was killing myself to learn how to increase my velocity post rotator cuff surgery, I played with everything from a Javelin to serving a tennis ball. I have to say I learned so much from each and every different throwing sport. You have a ton to offer us pitchers here and thank you for sharing your training secrets with us. This is valuable stuff!
1:08 am
Minor Leaguer
August 28, 2011
Offline
XD, this is something that really relates to pitchers as they focus only on one sport and not the others. I feel that baseball is like America (obviously because it's an american sport) and they stick to old things. Like the American still use the imperial system, which I think it's interesting, but the metric system is somewhat simpler to use.
Coach Robo said:
Sometimes we may overlook the obvious – and the simple. Roald's second video reminded me of when I was a kid and I would spend hours thowing a rubber (regulation weight) baseball against the fireplace of my house. I'm sure I was throwing more than 100 times per session (no one counted back then) and several times per week. I pitched through college and never had a minute's trouble with my arm. I've said for a long time that today's young pitchers pitch too much and throw too little. Thanks for reminding me of a simpler time, Roald. Eight Olympic trials are hard to argue with. Congratulations and good luck.
It somehow relates to what I do these days. Whenever i'm not pitching and when I get the time to, I pitch flat ground to the wall all the time, and as an U15 player, our pitching distance I think it's 54 feet. So we're pretty much off the mound and so our mechanics are the same when we throw flat ground. We still have pitch counts and all that, which I obviously hate, but I throw like let's say alot. I think I pitched more than 100 times a day (not game situation) sometimes. Yea, like you Coach, nobody counted how many pitches I threw, but it was alot more than when playing in a game. Good luck in the Olympics, I will be cheering for you! (I will be in my house watching the Olympics on TV XD)
10:47 am
Rookie
September 6, 2011
Offline
Very cool. We are actually working with a local HS coach and one of the drills he uses is throwing a tennis ball against the wall, similar to the racquetball. When thrown correctly with the body and not just the arm – there is a very distinct sound change as well as a feeling of effortless arm action. Love the racket drill – we will try that too.
9:42 pm
Rookie
December 16, 2010
Offline
I actually forgot to mention the importance that the sound the ball makes against the wall when you throw / hit it correctly: It makes a whip craking sound which is really cool and is a powerful "audio" positive reinforcement to relaxed powerful throwing positions.
During the season when my arm is at its fastest I will break at least one ball per 100 hits
9:57 pm
April 27, 2008
Offline
Roald, you also look like you are in amazing shape. Can you tell us a little bit about your training program?
9:35 pm
Rookie
December 16, 2010
Offline
Sure.
My current training program is a 3 day continuous rotating cycle – ie No days off!
Day one: Two workouts - first at the track: warmup, stretch, running drills, med balls, throwing running, bounding. The second workout is at the gym: swim, weights - upper, lower and core.
Day two: Two workouts - 30 minutes stationary bike, 30 / 60 minutes stretching, 3000/ 3500 med balls ( 1kg med balls 2 handed / 1.5kg one haned ball – ratio 2:1), 2500 core / abs / lower back. Second workout: 2 hour stationary bike.
Day Three: 3 hour swim – breast stroke and freestyle, 30 to 60 minutes stretching.
I've also cut out all caffeine and alcohol. I am 10lbs lighter than last year and 50lbs lighter then I was at the 2008 Olympic Trials.
:)
Most Users Ever Online: 70
Currently Online:
13 Guest(s)
Currently Browsing this Page:
1 Guest(s)
Top Posters:
Zedoryu: 385
Coach Robo: 189
singtall: 122
Money: 118
SCOTT D: 99
Darrell Coulter: 88
Member Stats:
Guest Posters: 3
Members: 418
Moderators: 0
Admins: 1
Forum Stats:
Groups: 4
Forums: 31
Topics: 703
Posts: 3733
Newest Members: seashley22, Joseph Camp, Cody, boomer22, Megallo1215, mayhew1
Moderators:
Administrators: Brent Pourciau USAW Certified (1505)
Topvelocity.net is a Baseball Pitching and velocity improvement training program. Our main offerings include: a Pitching Velocity Program along with tips and articles to increase a pitchers velocity and online Pitching Video Analysis for players.
