Baseball Pitching Velocity Training

Olympic Lifting for PowerWhy you throw 80-85mph and how to throw 90+mph

It's no secret that the ability to throw a fastball at 90+mph or above is highly coveted in baseball. But how do you go from throwing in the 80-85mph range to reaching that coveted 90+mph mark?

First and foremost, it's important to have a strong foundation of mechanics and proper throwing technique. This can be achieved through a combination of dedicated practice, coaching, and physical conditioning. Along with focusing on these fundamentals, it's also important to continually push yourself by adding strength and increasing velocity during training sessions. Finally, incorporating a mix of different pitches, including off-speed pitches like a changeup or curveball, into your repertoire can not only improve your overall pitching skills but also help prevent injury and fatigue. While it may not happen overnight, by consistently focusing on these aspects, you can work toward becoming one of the prized "90+mph arms" in baseball.

When it comes to pitching in today's game, velocity is more important than ever before. While 80-85 miles per hour used to be a respectable speed for a pitcher, the average fastball now clocks in at around 90 mph. As a result, pitchers who can throw at this velocity have a major advantage on the mound. Unfortunately, many young athletes overexert themselves in their pursuit of higher speeds, leading to injuries and diminishing returns. This is why it's important for players and coaches to prioritize proper technique and form over sheer power. While throwing 90+mph may seem like the ultimate goal, developing a consistent and well-rounded repertoire of pitches is arguably the key to success as an MLB pitcher. Aspiring players should focus on how to throw all of their pitches effectively rather than how to throw just one pitch at an absolute maximum speed. In today's game, having the best pitch in baseball means having multiple effective pitches; and having the control and techniques to go along with the higher velocities demanded by today's top athletes.

Reasons you can't pitch 90+mph!

You have hit your genetic ceiling - The question of how to throw 90 mph, or how to maximize throwing velocity in general, has long been an interest for athletes and coaches alike. While some believe it is simply genetics that determines how fast someone can throw, recent research suggests otherwise. The 3X Pitching program, created by Coach Brent Pourciau focuses on increasing throwing velocity through specific exercises and techniques. This program has been shown to improve fastball speed in both youth and adult players, potentially closing the gap between those with the best genetic potential and those with less. In fact, the program has been credited as the reason behind some of the best pitches in baseball today - a testament to the power of training and hard work in reaching maximum throwing velocity. So although genetics may play a role in determining throwing velocity, ultimately it is up to the individual player to optimize their throwing potential.

Unwilling to fix the Problem - I have players that come to me for help but are reluctant or downright unwilling, to change their pitching mechanics in order to increase their velocity. In some instances, they argue that they have had success with their current mechanics and fear changing due to potential injuries. While adjusting one's pitching motion can be a difficult process, the 3X Pitching program has been proven to help players throw 90+ mph while also reducing their risk of injury. In the end, it's up to each individual player to determine how they want to approach improving their velocity, but they shouldn't discount the potential benefits and growth opportunities that come with implementing the 3x Pitching Velocity Program. A program that teaches players how to sequence the kinetic chain to optimize lower-half power production and drastically reduce the chance of an injury occuring.

No work equals no 90 mph - Whether you want to become a top pitcher in the MLB or just dominate your little league team, maximizing pitching velocity is a must. So how do you achieve a 90 mph fastball? It starts with hard work and dedication. Additionally, committing to a consistent practice schedule and following a reliable pitching program can also be crucial for improvement. It takes more to throw 90 mph than just a quick release of the arm after it loads back. You need to focus on developing the leg and core strength/power and how to use it through a full range of motion to optimize your velocity. This means you have no time to waste! Get out there and train!

Lack of strength and mobility - When it comes to training for ball velocity, mobility and strength are key. Without these two elements, it becomes much harder to produce an effective and powerful throw. This is because a lack of mobility limits the range of motion that can be achieved while training. In order to generate the kind of force required for a high-velocity throw, mobility and strength must be increased so that the athlete can move through a greater range of motion. This can be accomplished through various mobility and strength training exercises. By increasing mobility and strength, athletes will be able to generate more power and achieve higher velocities when throwing a ball. This often over-looked secret could be your key to breaking that 90+mph mark you have been dreaming of.

You have poor nutrition and don't prioritize recovery - It's no secret that getting enough sleep and eating a balanced diet are important for overall health and well-being. However, how do they specifically impact an athlete's performance? In terms of baseball pitchers, poor sleep and nutrition habits can impair muscle recovery and thereby restrict pitching velocity. A study by the American Journal of Clinical Nutrition showed that inadequate protein intake can decrease strength, power, and velocity during throwing tasks. Additionally, insufficient rest inhibits the body's ability to repair damage and rebuild muscle tissue. In other words, without proper nutrition and rest, a pitcher will not be able to throw at their maximum speed or perform at their peak level. So how can players maintain good sleep and nutrition habits to help increase their velocity? Eating a balanced diet with enough protein and carbohydrates will support muscle growth and repair, while getting seven to nine hours of sleep at night will ensure the body has enough time to recover. By prioritizing these habits, athletes can unlock their true potential on the field. Click here to learn everything you need to know to optimize your nutrition and build an elite powerhouse of a body that will get you throwing 90+mph!

Throwing too Much - There are plenty of studies that show the negative effects throwing a baseball has on your arm. You can't just go out and throw hard without considering how much it will hurt you in long term, so pitch counts have become more widely used during season play for this very reason! You don't have to throw till your arm falls off to develop a 90 mph velocity; there is a point when throwing becomes ineffective and falls into the category of junk volume. When you reach the junk volume stage, you are taking away from your bodies ability to recover, so make sure your programming is optimizing the number and structure of your pitching.


No one to compete with - When it comes to pushing yourself to reach your fitness goals, competition can be a powerful motivator. Seeing others achieving their own fitness goals can inspire you to work harder and push yourself further. Competition can also help to improve the effectiveness of your training. Working towards beating others can help you to stay focused and motivated, and can make your training more effective. Additionally, competition can help you to progress by forcing you to constantly challenge yourself. When you have someone to beat, you'll be motivated to keep improving your mobility and strength, and to keep refining your training program. Ultimately, competition is an effective way to push yourself and achieve your fitness goals.

Year round playing - You need to take an off-season to rest and recover so that you can come back throwing harder than ever. Continuing to play all year round will only wear you down and prevent you from reaching your potential as a pitcher. There is an old saying that needs to come back to this game because of its critical importance and that saying is, “Pitchers are made in the off-season!” If you are hesitant or puzzled about how to go about planning your in - season and off-season training, don't worry, we have you covered. The 3x Pitching Velocity Program takes all the guess work out of how to optimize your training to help you throw 90+mph.

You believe long toss is the answer - There is no evidence that because you can throw a baseball 300 feet that when you get on to the mound and face a hitter you will throw the baseball 90+mph. Not only that but this method has been shown to place massive amounts of stress on the elbow and shoulder that you will never experience on the pitching mound. For information on this topic please read my article, study proves pitching velocity decreases with extreme long toss.

Disregarding science for opinions - When it comes to improving your pitching speed, you are better off relying on science-backed research than personal opinion. This is especially true when it comes to hiring a pitching coach. Even if the coach played in Major League Baseball, he may not have the tools to help you break the 80-85 mph range. To improve your fastball speed, you need to focus on training that targets your specific genetic limitations. Thankfully, advances in sports science have made this possible, so don't waste your time and money on a pitching coach who doesn't have the right training.

Not willing to Commit - Truth be told the majority of pitchers in baseball will never get above average. You need to be willing to commit to a program that will get you the results you want, throwing 90+mph, and not be content with average. Make the commitment to take your game to the next level and learn what is needed to optimize your specific biomechanics to produce the maximum pitching velocity possible.

The answer to throwing 90+mph: 3x Pitching Velocity Program

High velocities are important for pitchers who want to succeed. But it's not easy, and if you don't have the right program or coaching then all of your hard work will go down the drain with no benefit from what could've been accomplished in just one season! If you truly want to break out of your 80-85 mph slump, the 3X Pitching Velocity Program is the most comprehensive and individualized program available to help pitchers achieve their dreams of throwing 90+mph. We have worked with thousands of pitchers ranging in age from Little League to Major Leaguers, and have seen first hand what it takes to get results.