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Comparison of High Velocity and Low Velocity Pitch Deliveries

Brent Pourciau — Thu, 18 Jun 2009 04:26:06 +0000

Stodden DF, Fleisig GS, McLean SP, Lyman SL, Andrews JR. Relationship of pelvis and upper torso kinematics to pitched baseball velocity. Journal of Applied Biomechanics 17(2):164-172, 2001.

Matsuo T, Escamilla RF, Fleisig GS, Barrentine SW, Andrews JF. Comparison of kinematic and temporal parameters between different pitch velocity groups. Journal of Applied Biomechanics 17(1): 1-13, 2001.

Stodden, DF, Fleisig, GS, McLean, SP, Andrews, JR. Relationship of Biomechanical Factors to Basebal Pitching Velocity: Within Pitcher Variation. Journal of Applied Biomechanics 21(1): 44-56, 2005

Methods

In three published studies, Dr. Glenn Fleisig and Dr. James R. Andrews from ASMI worked with other researchers in studying many of the parameters that affect baseball pitch velocity. Two of the studies looked between different pitchers and one study looked at variations within each pitcher. Motions during delivery were analyzed using a high speed (200 frames per second) infrared three-dimensional motion analysis system.

Results

In the study by Matsuo and others, pitchers with higher ball velocity were compared with pitchers with lower ball velocity. Four significant differences were found between these two groups. Compared to the low ball velocity group, the higher ball velocity pitchers demonstrated less lead knee flexion velocity after front foot contact and greater lead knee extension velocity at the time of ball release. Extending the lead knee in this manner may provide stabilization allowing better energy transfer from the trunk to the throwing arm, and could be a critical factor in pitch velocity. Maximum shoulder external rotation and forward trunk tilt at ball release were also greater in the higher velocity group. Greater shoulder external rotation causes a stretch of the internal rotators allowing energy to be stored in these muscles, and creating greater internal rotation during the arm acceleration phase.

Two variations were found in the timing of events. Maximum elbow extension angular velocity and maximum shoulder internal rotation angular velocity occurred earlier in the motion of higher velocity pitchers. The maximum shoulder internal rotation angular velocity also occurred closer to the moment of ball release in the higher velocity pitchers. This optimal timing may aid in generating higher velocity pitches.

Another finding of interest is that early in the pitching motion, the two groups were dissimilar in the timing of their movements, while their later movement timing was much more similar. This implies that early trunk and torso movements are more varied among pitchers than late arm movements.

In the first study by Stodden and others (2001), pelvis and upper torso variables were studied in 19 elite baseball pitchers. The study found that when the arm was completely cocked back (that is, maximum shoulder external rotation, or “MER”), more “open” pelvis and upper torso orientation correlated with increased ball velocity. More open pelvis angle at the time of ball release (REL) also correlated with increased pitch velocity increased. Additionally, pelvis angular velocity from front foot contact to MER, and upper torso angular velocity from MER to REL increased with increased velocity.

The data indicate that a pitcher who is able to position himself properly, and rotate his pelvis and upper torso more quickly is able to generate greater momentum. Theoretically, this increase in momentum leads to greater velocity of the throwing arm and thus greater pitch velocity.

The most recent study by Stodden and others (2005) showed that for a given pitcher, increased elbow flexion torque, shoulder proximal force and elbow proximal force produced greater ball velocity. In addition, the maximum shoulder horizontal adduction occurred later and maximum shoulder internal rotation occurred earlier at greater ball velocities. Higher ball velocity also resulted in decreased shoulder horizontal adduction at foot contact, decreased shoulder abduction during acceleration, and increased trunk tilt forward at ball release.

Conclusion

A pitcher with increased shoulder external rotation, faster pelvis and upper trunk rotation, and greater front knee stabilization and extension will throw with greater ball velocity. Improved timing to maximize arm velocity closer to the time of ball release will also help ball velocity. Increased torque and force produced at both the shoulder and elbow will also lead to greater ball velocity.

http://www.asmi.org/asmiweb/research/usedarticles/highlowpitches.htm

The Pitching Windup vs Stretch

Brent Pourciau — Sun, 08 Mar 2009 17:38:47 +0000

I get this question a lot, “the windup vs the stretch, what is better?” The problem is the windup is almost sacred to the game of baseball but it really has no purpose besides a kind of confidence builder on the mental state of the pitcher. The windup represents the old style of pitching from back in the day when the pitchers would use the windup to get their arms moving faster like in the video clip here of Dizzy Dean. Now that we have learned that doing this is destructive to pitching velocity, the windup has become just an extra step to throwing in the stretch.

The Benefits of the Windup

This means no one is on base, so you potentially have more time to build momentum through your stride but you can also do this in the stretch.
This also means, you have more time once you start your delivery, to focus up on the target. Not to say you can’t do this in the stretch either.
It is a more intimidating position to face the batter which will give the pitcher more confidence.

The Benefits of the Stretch

You will throw your most important pitches here.
You have a more simple delivery mechanically.
You can get a good foot position on the rubber.

I believe that the deciding factor, of a pitcher who would either like to use the stretch or the windup without runners on base, is the foot position issue. You can get your foot in a more comfortable and athletic position when in the stretch. This would really benefit pitchers who are playing on bad fields. You know that mound that has a crater in front of the rubber that annoys the hell out of you! Here is a velocity quick tip that covers how to effectively position your foot on the rubber.

Pitchers that prefer the windup over the stretch, when acceptable, usually say the reason is because they feel more comfortable in the windup. If this is the case for you or your pitchers then this is fine. The only problem is if there is a significant difference between the pitchers delivery when in the windup as opposed to the stretch. There should be no difference once the lift leg hip begins towards the target. Notice the video of John Smoltz below. His two deliveries are seamless between his windup and stretch.

I recommend pitching in the stretch more often because you will throw your most important pitches there. If you are more comfortable in the windup then this is usually because you throw more practice pitches in the windup. If this is the case, then I recommend throwing your bullpens in the stretch the majority of the time. This will also help you when you have runners on base. When runners are on base you must do your best to help your catcher to hold the runners on by being as quick as possible during your delivery. This means you may need to slide step. The problem is if you are a pitcher who likes to throw in the windup with a big leg lift, when in the stretch and slide stepping, you lose velocity. The key to not losing velocity in the slide step is focusing on the “Load” position. This position is when your hips are driving towards the target and you are squatting hard on your back leg. If you work hard to build momentum in the “Load” position, you can build as much momentum as you do with a high leg lift. Read my article on “Lift for Show, Load for Doe” to understand more about the “Load.”

I also recommend, when in the stretch, to start with your head and hips just inside your drive foot. Have your feet almost shoulder width apart and your lift leg hip ready to fire to the target. This will help you get your lower half moving even faster to the target which will allow you to build maximum momentum along with optimal speed to hold base runners on.

It is important to remember that whatever you do to your delivery in the windup or stretch they must match each other once the hips begin moving towards the plate. If this does not occur then it will be very hard to stay consistent mechanically through the entire game. This will have a big effect on your balls to strikes ratio.

The Hip Slide to Pitching Velocity

Brent Pourciau — Thu, 12 Feb 2009 19:06:15 +0000

The biggest problem I find in young pitchers is that they have poor separation in hips to shoulders. There are many articles on this site covering the pitching component “Separation.” It is so important because having separation from your back hip to back shoulder before the shoulders rotate to the plate, is critical for velocity and the health of your arm. What “Separation” does is it builds core torque. It puts more torque in the big muscle groups of the core, instead of mainly in the small muscle groups of the shoulder.

Most coaches do not coach “Separation” because it is a challenge. The only way to coach this component and to perform this component correctly you must focus on the “Hip Slide.” What I mean by “Hip Slide” is that your hips should be seen as a slide or car and when you first lift your leg to start your delivery, the slide must start down the mound. Everything else on your body must stay back while the slide is heading down the hill. Therefore the faster you can get your slide down the hill while holding everything else back, the faster your velocity. It is also just as important to velocity if the slide comes to a complete stop at front foot strike. The hips/slide must stop, so the momentum it generated, is transfered up the core, into the shoulders, into the arm and finally the ball. The reason you must focus on the hips to develop “Separation,” is because if the hips move faster than the shoulders, you will create good “Separation” naturally.

Driving your slide down the hill as fast as possible and slamming the slide into your front leg to completely stop its momentum, is your best opportunity to generate your potential top velocity. It is also just as important the distance the slide covers before it is stopped by the front foot strike. This distance is called your stride. A good stride is at least your body length. A good stride means that you had more time to generate momentum before front foot strike.

When your slide is building momentum down the mound while you are holding everything else back, which is called “Loading,” this will increase your stride length. The best way to perform this is by “Loading” hard on your back side until your back knee starts to straighten out. Once it begins to straighten, you must triple extend your back leg, to add that last push to your slide which will build more momentum and increase your stride. Read my article “Lift for Show, Load for Doe” to learn more about the “Load.”

Bad Mechanics is a Sign of Muscular Weakness

Brent Pourciau — Tue, 10 Feb 2009 06:37:15 +0000

Above average coordination is a sign of fast twitch muscle strength. Fast twitch motor neurons recruit more muscle fibers. This means more control of the body and also more explosive power. The biggest problem for a pitching coach, when working with a pitcher who does not have good hip rotation or who does not load and build a full body stride, is that this is the result of poor core and leg strength and no mechanical drill will fix this problem. Drills only help pitchers who are having a hard time changing flawed muscle memory. It doesn’t help pitchers who have good muscle memory but poor muscle strength. This is why we have weight rooms. This is why any coach who tells you that weight lifting will NOT help you as a pitcher is clueless and is wasting your time and maybe even your money. A good strength and conditioning program that incorporates Olympic lifts, plyometric training and an intense speed training program is estiental to developing good pitching mechanics. Good athletes make good pitchers.

The two greatest pitchers of our time is Nolan Ryan and Roger Clemens. Their success came from their genetic make up and also their work ethics. Both of these pitchers had intense training programs. Roger Clemens was even using illegal drugs to enhance his work ethic and increase his improvements. Both of these pitchers grew bigger, stronger, faster in their careers and they both threw harder the older they got. This is because their work ethics improved their overall strength, which helped keep their flawless mechanics consistent and efficient. If they had slacked on their off-season training programs then you would have noticed a decline in their careers. This wasn’t the case and it is known today that they both where extremely hard workers.

Nolan Ryan and Roger Clemens careers are proof that proper weight training and plyometric training will lead to a successful career. So why do coaches ignore this fact? Because they usually do not have first hand experience. If you want to be a high performance machine then you must train your body to become one.

Why should pitchers use a good strength and conditioning program?

1. To enhance pitching mechanical efficiency, which will lead to more consistency and increased longevity.
2. Help the body heal faster.
3. Develop fast twitch muscle fibers which have a higher capacity for explosive energy.

Boost Your Testosterone and Growth Hormone Levels Naturally

Brent Pourciau — Sun, 01 Feb 2009 06:08:40 +0000

Using illegal steroids and growth hormone (GH) injections to increase your levels of testosterone and GH, has more bad side effects than positive returns. This is why I speak against these illegal drugs. Through proper strength and conditioning, an athlete can naturally stimulate their bodies testosterone and GH levels. The reason for athletes increasing these levels is to grow bigger, stronger, faster, which means your body is healing faster than it is breaking down. This is very beneficial for pitchers, because quicker recovery between appearances, will result in more velocity, better consistency and less chance of injury. This is why the Michell Report was full of professional pitchers using these illegal substances. These pro pitchers were looking for the hormonal edge but going at it in the wrong direction. Thank you to the strength and conditioning world, we have now learned that the hormonal edge can be obtained naturally, through a proper strength and conditioning program.

I am not talking about hormone levels like body builders talk about hormone levels. I am speaking for athletes who are always looking to grow more athletic. Your hormone levels are a major component to your athletic ability, so it is essential that you learn about your Endocrine System. The chart below comes from the National Strength and Conditioning Association. This chart describes how to manipulate your hormone levels naturally to gain athletic benefits.

How Can Athletes Manipulate the Endocrine System with Resistance Training?

General Concepts

The more muscle fibers recruited for an exercise, the greater the extent of potential remodeling process in the whole muscle.
Only muscle fibers activated by resistance training are subject to adaptation, including hormonal adaptations to stress.

To Increase Serum Testosterone Concentrations

Serum testosterone concentrations have been shown to increase by using these methods independently or in various combinations.

Large muscle group exercises (e.g., deadlift, power clean, squats)
Heavy resistance (85% to 95% of 1RM)
Moderate to high volume of exercise, achieved with multiple sets or multiple exercises
Short rest intervals (30-60 seconds)

To Increase Growth Hormone Levels

Growth hormone levels have been shown to increase by using either of these methods or both in combination.

Use workouts with higher lactate concentrations and associated acid-base disruptions; that is, use high intensity (10RM, or heavy resistance) with three sets of each exercise (high total work) and short (1-minute) rest periods.
Supplement diet with carbohydrate and protein before and after workouts.

To Optimize Responses of Adrenal Hormones

Use high volume, large muscle groups, and short rest periods, but vary the training protocol and the rest period length and volume to allow the adrenal gland to engage in recovery processes (secreting less cortisol) and to prevent chronic catabolic responses of cortisol. This way the stress of the exercises will not result in overuse or over training.

What this chart teaches us athletes is that performing lifts that recruit major muscle groups and as many muscle fibers as possible, will cause more muscle fiber damage overall. In return the body is forced to heal this massiveÃ‚Â event of controlled muscle damage as quickly as possible, to prevent damage from continuing. The body then sends out and army of natural occurring anabolic hormones to heal up the damaged muscle fibers.To make sure this event doesn’t continue, the body builds more muscle fibers for future events.

The difference in training muscles without recruiting as many groups of muscle fibers per repetition, like with aerobic conditioning or light weight training, is the body dumps only a small about of testosterone and GH to heal the small amount of damage. This is why body builders are bigger and more powerful than long distance runners.

To take advantage of this new information, it is important that you train smart. Training smart is not going one extreme to the other. So DO NOT take off with this new information and start throwing on weight that you can’t handle and perform 1-2 reps a set. That is unsafe. Just like pitching everything must be controlled and you must make small adjustments for a healthy career. This information should motivate you to start working for quality lifts instead of quantity. Another important piece of advice is not to take this mentality of bigger, stronger, faster into the weight room while in season. This is an off season mentality only.

Fast Twitch Pitching

Brent Pourciau — Wed, 28 Jan 2009 05:36:32 +0000

Professional Baseball is full of genetic freaks. Long and slender pitchers who throw mid to upper 90′s like A.J. Burnett. At this moment Major League scouts are combing the earth looking for these rare specimens. This is why it is so exciting when someone like Tim Lincecum at 5’9 170 pounds, throwing 95 mph, comes along and blows everyone’s mind. Yes, Tim is a new kind of freak but what he proves is that throwing hard can also be a little mans game. Tim is evidence that the strength and conditioning world is not just hype. It is real and it is the fountain of success for any athlete. It teaches why someone like Tim Lincecum throws as hard as someone the total opposite in size, like A.J. Burnett. Why doesn’t Major League Baseball teach little guys how to throw like big guys? Because they do not have too. Major League Baseball is like a spoiled child. It gets the best of the best. Therefore, they have no need to make what they have any better.

If you are a tall and skinny freak who throws 90+mph then stop reading and have a great career. If you are like most of us, average in size and believe you have the potential to throw a lot harder without causing injury, then you must begin to learn what the strength and conditioning world has discovered.

The strength and conditioning profession has proven that pitching is an anaerobic exercise. An exercise that does not involve oxidation. The systems involved in creating energy for pitching, during the anaerobic exercise, are phosphagen and glycolysis systems. This is the use of creatine phosphate and sugars to make ATP (energy). What this means is, if a pitcher trains these systems in the off season then the muscles will develop more fast twitch muscle fibers to support the anaerobic exercise. More fast twitch muscle fibers means you have a higher capacity and storage of ATP. You also have the ability to recruit more muscle fibers, to add to the intensity of the workload. More muscle fiber recruitment creates more muscle strength during exercise. This increased muscle fiber recruitment during exercise causes more damage in the muscle during fatigue and in return promotes more testosterone to be released in the muscles to heal the damage tissue. This will build more muscle mass for future damage control. These side effects of high intensity anaerobic training, without a doubt, will lead to an increase in velocity. This is why pitchers who get bigger, stronger, faster, throw harder. When I say bigger, I do not exactly mean larger muscles like a body builder. I am talking about muscles that are more dense. A good example would be a light weight Olympic lifter. They look like little kids and can lift like machines.

I have dedicated this website to the secrets of velocity. They are velocity secrets because conventional wisdom doesn’t want you to know. Conventional wisdom sees pitching more as an art, instead of a science. If you have the desire to take it to the next level of pitching, you are going to have to overcome the old school techniques of coaching this position. You must learn the science of strength and conditioning for athletes. You must understand that if you need the most out of your body, you must learn what that is and what does it take. The first step in this process is questioning conventional wisdom and learning the science in everything you do. The next step is training fast twitch muscle fiber in the off season and maintaining the gains into the season. It isn’t an easy task but done correctly, it will mean the difference from a college career to a professional career.

I recommend the Ace Pitcher Handbook as an excellent off-season and in-season program that will promote fast twitch muscle fiber development.

How a BAD Pitching Coach Can Ruin a GOOD Pitcher

Brent Pourciau — Sun, 18 Jan 2009 21:43:25 +0000

Ultimately your pitching Coach is your boss. If you piss him off, there is a good chance you may be out of a job. The problem is if he is a BAD pitching coach, he could jeopardize your career. It has happened many times before. The key is to keep the Coach happy, while you find the best support you can, to help influence your career.

What makes a BAD pitching Coach?

Someone who has no experience in playing the position at the top levels of the game, or someone who has no certified education of how to coach the position.

How can a BAD pitching Coach effect a pitcher?

Pitching takes a tremendous amount of muscle coordination. The body must naturally understand how to build maximum momentum and torque, to deliver an above average fastball to a specific location. It is a pitching Coaches job to guide the pitcher to reaching his athletic potential. This takes an expert understanding of the position and the athlete. If the pitching Coach is far from an expert then the chances of him being a guide to the pitchers athletic potential, is very poor. This could be detrimental to a young pitchers career because promoting bad mechanics, due to the lack of experience or education, will decrease velocity and cause injury. It happened to Me.

What are the signs of a BAD pitching Coach?

1) No experience in the top levels of the game.

2) No certified education in the world of pitching and athletic training.

3) A poor understanding of Physics Driven Pitching Mechanics.

4) A poor understanding of the physiology and psychology of his pitchers.

5) Over throwing his staff of pitchers.

6) Discouraging his pitchers from using a strength and conditioning program.

7) Forcing his pitchers to throw more breaking balls than fastballs.

8 ) Using Long Distance running to build endurance in his pitchers.

9) Excessive amounts of long toss.

10) A poor warm-up and dynamic stretching routine.

11) Not educating his pitchers on proper athletic nutrition and rehabilitation.

12) Not educating his pitchers on the mental game.

13) Uses a lot of poor conventional wisdom to coach his pitchers.

What are the signs of POOR conventional wisdom of pitching mechanics?

These are old techniques of pitching, that have been proven throw science, to decrease velocity or cause injury.

This would be Coaching the pitcher to:

1) Take the ball out of the glove and reach it to the sky.

2) Get into the T position. Glove hand to target and ball to center field.

3) Pull the glove hand in hard to your body, while pulling the throwing arm down to throw.

4) Kick the back leg up high after release. He may even use a chair for the pitcher to kick his leg over, after release, to force this bad pitching mechanic.

5) Keep your landing leg bent at release. Do not let it straighten!

6) Pull your head down hard during pitch.

7) Wipe your arm.

8 ) Slam your chest into your landing leg.

9) Move your arm faster.

10) Drive your glove hand to the target.

How to PLEASE a BAD Pitching Coach?

I will be the first to tell you that this isn’t easy. Due to the high percentage of BAD pitching Coaches in all levels of the game, ever pitcher will deal with a BAD pitching Coach a few times to many in their career. The best way to deal with a BAD pitching Coach, without him having an effect on your career, is not to avoid him but to please him. Here is some TIPS that will help.

1) Do whatever he says when he is looking and then do what you think is best when he isn’t looking.

2) Study the game, the position, physics driven mechanics and strength and conditioning. Become your Coach.

3) Do not let him catch you educating the other pitchers. Especially if he is a HOT HEAD.

4) Do not screw around when he is around you.

5) Do not talk bad about him to other players.

This is the MOST IMPORTANT TIP:

6) You must IMPROVE.

The hardest thing that any pitcher or athlete must learn, is that it is a rare case for you to find a Coach that will propel your career to the top levels of the game. This is because, they are just as concerned about their job, as you are about your job. So if you want to make it as a professional one day, you are going to have to knock down a lot of doors. You will always find support but the only person that is going to help you get their is yourself. I will leave you with this quote from Nolan Ryan.

“Pitching in the big leagues is a dream. Preparing to pitch in the big leagues is a nightmare.”

Just Say NO to Long Distance Running

Brent Pourciau — Thu, 08 Jan 2009 07:20:23 +0000

If your Coach or Trainer has you running for longer than five minutes at a SLOW pace then you are training to be just that…………………………………. SLOW! Muscles have a mixture of two basic types of fibers, fast twitch and slow twitch. Fast-twitch fibers are capable of developing greater forces and contracting faster and have greater anaerobic capacity. Anaerobic means exercise without the use of oxygen as an energy source; short bursts of vigorous exercise. Sprinting is an anaerobic exercise. In contrast, slow-twitch fibers develop force slowly, can maintain contractions longer and have higher aerobic capacity. Aerobic means exercise in which energy needed is supplied by oxygen inspired and is required for sustained periods of vigorous exercise with a continually high pulse rate. Long distance running is an aerobic exercise.

Pitching can have the characteristics of both anaerobic and aerobic conditioning. The issue is conventional wisdom and has been training athletes like long distance runners for years. When I think of a top level pitcher, I see an athlete built more like a sprinter than a cross country runner. When we pitch we do push into aerobic exercise. The problem is this usually means we are pitching to fast and throwing to many pitches. This will effect velocity because after 8-10 seconds of performance without rest, the body uses oxygen to produce ATP. This involves the heart, lungs and blood vessels. This is a slower process and effects the amount of ATP levels in the muscles. This is why the longer we perform a lift in the weight room, the slower our contractions. This is the same for pitching. The longer we pitch without rest, the slower our bodies are moving, which in return decreases velocity. This is why it is important to pace yourself in between pitches and condition your system to run more anaerobic.

If pitchers train their systems to run more anaerobic than aerobic then they will pitch more anaerobic than aerobic. This means pitching with controlled explosive strength as opposed to pitching more like a batting practice pitcher. To train more anaerobic, do not run long periods of time at a slow pace. This is developing slow twitch muscle fibers and training your system to be conditioned for aerobic performance. Instead perform short explosive sprints and rest a good 2-3 minutes between sprints. This will develop more fast twitch muscle fibers and your system will be conditioned for anaerobic performance.

Purchase the 3X Pitching Velocity Program for an excellent anaerobic training program.

Pitching Nutrition and Supplements

Brent Pourciau — Wed, 24 Dec 2008 17:51:27 +0000

Pitchers and all athletes who reach the high school, college or pro levels are always looking for an edge. The athletic supplement market has exploded in the past decade to fill this need. If it isn’t steroids then athletes are looking for the next best thing. I will say it here again. Steroids are not the edge you want. It takes you out of your game because you do not own it. What I mean is, however you perform when you are on a steroid or illegal drug, you will only be able to be that person when you are using the drug. This is what causes abuse and serious long term problems.

Nutrition and supplementation for athletes should be based on whole foods.

“If you put into your body what you where made to eat, then you will get out of your body what you where made to do.”

If you are someone who has no clue about nutrition, you eat fast food all day long and you are considering an illegal supplement, this is crazy. You are playing Russian roulette with your life. If you have the desire to be a high performance Athlete/Pitcher, you need to learn as much as you can about nutrition and your body. This article should help get you started.

After I tore my rotator cuff and Doctors told me I didn’t have enough eligibility in college to recover from this injury, I read something that lifted my spirits. Ever six months your body replenishes itself, just like the rings on a tree your muscles are replenishing themselves from the inside out. The same with your skin. This doesn’t mean that your body will reconnect a tear from bone to muscle but a Doctor can. Basically what this means is you always have the opportunity to get on the path to good health. The edge you are looking for is between your ears. Educate yourself on your body and nutrition and you will put yourself in an elite group of athletes.

Good nutrition starts with an alkaline based diet. It is simple; your body’s health rides on its PH levels. If your PH levels are balanced, your blood is feeding oxygen to its cells. If your body’s PH levels are too acidic, then your body isn’t feeding its cells. We must nurture our body’s on the cellular level. This is the building blocks of our health and career. Most pitchers have no idea how to nurture the body on the cellular level. This is where you can get an edge.

To prevent your body from becoming too acidic you must understand what causes this acidity. It is mainly food and stress. Here is a chart that lists the alkaline and acidic foods. Learn this chart and start eating more foods on the alkaline side. This diet doesn’t mean you should avoid foods on the acid side, it only means you should eat more alkaline foods to prevent your body from becoming acidic. So for every acid food you eat, add 3 alkaline foods. Keep your meals simple and raw if possible. Raw green vegetables are a good foundation to building an alkaline dominate diet.

Ok, so you would like to know why you should eat these green vegetables! This is the deal. Keeping your body more alkaline allows for quicker recovery. Pitching is very stressful to the body. It uses a lot of energy and develops a lot of waste from that energy. The waste is mainly acid. It begins to eat at your muscles, tendons and the rest of your body. If the acid is not flushed out, it is stored in your tissue to continue causing problems. This is why pitchers experience serious soreness after a long game of pitching. The only way of flushing the acidity is by restoring your body’s PH levels to a more neutral balance. This means eating alkaline foods. The quicker you can restore your PH levels after a performance, the quicker you recover. This will increase pitching velocity, because the faster your body rebuilds, the faster your body grows. This is why steroids are so effective. The hormone testosterone heals the body. More of it heals the body faster. When the body heals faster, it has the potential to grow quicker. The problem with testosterone coming from outside of your body is your body will become dependent on the source. This means when you stop giving it steroids, your body could also stop producing testosterone. So let’s do this the natural way with an alkaline diet.

Supplements

There are only four supplements that I recommend for Athletes/Pitchers. This is mainly because all the others are a waste of money. Believe me I have tried most of them. The most important supplement that Athletes/Pitchers cannot do without is a multivitamin. I recommend a whole foods multivitamin. Synthetic vitamins are weak. Whole food vitamins found at health food stores are what you need.

Juice Plus

My next recommendation is Alkaline Water. There is no better way to restore your PH levels post workout or game than with water. Not only this but most good alkaline water machines can produce water that transforms the water into a higher concentration of oxygen micro-clusters. This not only hydrates you many times more but when taken with your supplements you assimilate more of the supplement into your system. If you really want an edge in this game and on life then contact me for more info on the Alkaline water machines.

The next supplement I would recommend is protein based. You can get protein from many sources. The best is white meat. If you feel you are not getting enough protein from your diet then I would recommend an amino acid supplement as well. You need at least 1 gram of protein for every pound of body weight. All you need to do is buy an amino acid supplement and take the recommended dosage. Make sure you cycle it on and off. This means, take the recommended dosage for a month or two then take a few weeks off from it. Brewers yeast is also a good amino acid supplement. This is a whole foods product full of vitamins, minerals and all the essential amino acids.

The last supplement I recommend is Omega-3. Our body’s can not produce Omega in our system. A balance of Omega-3 and Omega-6 is critical for brain function and reducing inflammation. Inflammation is a problem for most athletes. To prevent anti-inflammatory abuse with drugs like advil, aleve and others, you must have a balanced diet of Omega-3 to Omega-6 fatty acids. The average diet has a lot more Omega-6 than Omega-3. Omega-6 comes from animal fats and it promotes inflammation in the body. Omega-3 is found in fish oils, some nuts and vegatables. The easiest way to get this into your system is with a Omega-3 supplement. You can find this in most grocery stores or drug stores. Make sure it is cholesterol free and mercury free. Take it everyday.

In conclusion, it is important that you learn about what you are putting in your mouth and feeding your body with. Read labels on products and stay away from processed foods. Eat everything that comes from the ground and your body will stay on the path to good health and recovery. If you just learn a basic understand of a good diet and follow it, you will be shock how your athletic performance improves.

Can Working Out Increase Pitching Velocity?

Brent Pourciau — Wed, 10 Dec 2008 06:57:41 +0000

I have heard many players and coaches say that working out will not increase pitching velocity. I have even heard them say that it will hurt the pitcher. I understand that this is many parents, coaches and players converns because it seems to be conventional wisdom but I will be the first to tell you that if you just do your research you will learn otherwise. It will also prove to you that those who are spreading these rumors about working out and pitching have not done their research.

When someone tells me that working out is bad for pitching I then ask them then why is about 70% of Major League Ball Players on Steroids or Human Growth Hormone? It isn’t because they just want to look good on TV. I then ask them why was the majority of the ball players listed on the Michell Report pitchers? I always get a few stutters followed by silence.

This does make a good point so I wanted to back up this claims with the list of pitchers who are on the Mitchell Report. It definitly does make a big statement. These pitchers where suspended for using steroids or HGH.

Agusten Montero
Juan Rincen
Rafael Betancourt
Ryan Franklin
Carlos Almanzar
Felix Heredia
Yusaku Iriki
Jason Grimsley
Guillermo Mota
Juan Salas
Clay Hensley
Grant Roberts
Matt Whiteside
Nerio Rodreguez
Henry Owens
Roger Clemens
Andy Pettitte
Kevin Brown
Jason Christiansen
Brendan Donnelly
Ryan Franklin
Eric Gagne
Matt Herges
Josias Manzanillo
Kent Mercker
Bart Miadich
Denny Neagle
Jim Parque
Stephen Randolph
Mike Stanton
Ron Villone
Jeff Williams
Todd Williams
Paul Byrd
Darren Holmes
John Rocker
Scott Schoeneweis
Ismael Valdez
Steve Woodard
Daniel Naulty
Ricky Bones
Paxton Crawford
Mike Judd
Ricky Stone

Believe me this is a short list. Think of all the Pitchers who didn’t make the list who are on these performance enhancers. If you need a reference to this information here are the links to the Mitchell report and all Pitchers suspended after the report came out.

http://en.wikipedia.org/wiki/List_of_Major_League_Baseball_players_named_in_the_Mitchell_Report

http://en.wikipedia.org/wiki/List_of_Major_League_Baseball_players_suspended_for_performance-enhancing_drugs

I mean honestly, how could someone truly believe that strength and conditioning will not improve your velocity or speed? This is the only reason athletes take performance enhancers like steroids and HGH. Those of us in pro sports who didn’t take them where definitely tempted. We all knew that if you took human growth hormone, Deca-Durabolin, Winstrol, Sustanon, and Anadrol separately or all together before a workout, without dying, after a few months you would be throwing a lot harder. Notice I said dying. Yes, we knew it was dangerous and that is why some of us didn’t take it. Also because the league wasn’t offering us “No Namers” millions of dollars to play better.

It is just absurd to say that strength and conditioning does not increase velocity. It is even more absurd to follow that with “Only pitching mechanics improvement can do that while using mental rehearsal prior to each pitch with the intention of moving the body faster.” If your body is growing stronger, will it not have more ability to move faster? If strength and conditioning didn’t increase pitching velocity, personally I would have never played ball again after my rotator cuff surgery.

I am in NO way promoting steroid or HGH use to increase velocity. I believe this to be more destructive than helpful in the long term. This is why I recommend the 3X Pitching Velocity Program. This is the same program I used to not only make it back to baseball after a career ending rotator cuff tear but also play pro ball and top out at 94mph.

Read my article on “Olympic Lifting Increases Pitching Velocity,” to learn more about this topic.