Navigating The Path to Increased Velocity in The Months of December Through February
Part IV: Keys and Dangers in Velocity Development
Pitchers seeking to enhance their throwing velocity during the off-season often turn to the Texas Baseball Ranch® for guidance. While the pursuit of increased velocity holds promise, it is crucial to understand both the keys to velocity development and the potential dangers that may arise during this enhancement process.
The following is how we guide them.
Seven Keys to Developing Velocity in The Off-Season
1. Comprehensive and Holistic Full-Body Wake-up/Warm-up: Engaging in a thorough wake-up/warm-up process boosts blood circulation to muscles and joints, delivering oxygen and nutrients. This promotes flexibility, reduces stiffness, enhances joint mobility, and mentally prepares pitchers for their upcoming sessions. This simple step is often missed or greatly underappreciated.
2. Individualized Training Programs: Tailoring training programs to each pitcher's unique strengths, limitations, constraints, and needs is essential. A personalized approach addresses individual aspects of performance and avoids the pitfalls of a one-size-fits-all mentality.
3. Mechanical Optimization: Efficient pitching mechanics – including arm action, synergy, synchronization, coordination/motor control, connection, rhythm, tempo, and the recruitment and utilization of the posterior chain – are fundamental for maximizing velocity safely and effectively.
4. Comprehensive Strength Training: A well-rounded strength training program is crucial for developing the power necessary for increased velocity. Targeting the entire body as a synergistic whole, balancing efficiency, mobility, and strength, is key for high performance and durability.
5. Skill Specific Strength Development (SSS): SSS, developed through specific and specialized stimuli – like throwing with intent, extended long toss, or an overload/underload “implement” throwing program – enhances neuromuscular efficiency. This challenges the body to organize itself for higher energy outputs.
6. Arm Care and Throwing Preparation: Prioritizing arm care routines – including strengthening the rotator cuff, reinforcing scapula stability, maintaining shoulder stability, and monitoring signs of discomfort – is essential for preventing overuse injuries and ensuring arm health.
7. ]Consistent Workload Management: Monitoring throwing volume and intensity; cycling heavy, medium, and light days; strategically incorporating rest days; and avoiding overtraining are vital components of a consistent workload management approach to prevent fatigue and overuse injuries.
The Dangers of Velocity Enhancement:
While the following are, for the most part, the antithesis of the keys to velocity creation, it is sometimes helpful to highlight them to reinforce critical concepts.
Overuse and Overtraining:
Excessive throwing or high-intensity training without sufficient rest and recovery can lead to overuse injuries and diminished performance. Striking a balance between pushing boundaries and allowing adequate recovery is crucial.
Poor Mechanics:
Neglecting or failing to address inefficient pitching mechanics can result in diminished gains in velocity and increased injury risk. Continuous refinement in mechanics is emphasized at the Texas Baseball Ranch®.
Risk of Arm Injuries:
Intense velocity enhancement programs may elevate the risk of arm injuries, such as ligament strains or stress fractures. Prioritizing arm health, proper warm-up, and recovery routines is essential to mitigate these risks.
Lack of Individualization:
A “cookie-cutter” approach that neglects individual differences may limit the effectiveness of velocity enhancement. Personalized attention is crucial to address specific needs and weaknesses.
Mental Strain:
The pressure to achieve rapid results in velocity enhancement can lead to anxiety and frustration. A holistic mental approach emphasizing positive visualization, confidence-building, and long-term development is advocated at TBR.
Conclusion:
Navigating the path to increased velocity requires a comprehensive approach,
integrating key principles of development while still being mindful of potential dangers. Partnering with instructors or coaches who provide insights into individualized training, mechanical optimization, and arm health is essential. Pitchers and coaches must remain vigilant, adapting training methods based on continuous evaluation and prioritizing the well-being of the athlete throughout the developmental journey.
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Coach Wolforth is the founder of the Texas Baseball Ranch® and has written six books on pitching including the Amazon Best Seller, Pitching with Confidence. Since 2013, The Texas Baseball Ranch® has had over 579 pitchers break the 90 mph barrier, 208 have toped 94mph or better, and 135 of his students have been drafted in the MLB’s June Amateur Draft. Coach Wolforth has consulted with 13 MLB teams, dozens of NCAA programs and has been referred to as “ America’s Go-to-Guy on Pitching” and “The Pitching Coaches Pitching Coach.” Coach Wolforth lives in Montgomery, TX with his wife, Jill. They are intimately familiar with youth select, travel baseball and PG events as their son Garrett (now a professional catcher) went through the process. Garrett still holds the PG Underclass All-American Games record for catcher velocity at 89mph which he set in 2014 at the age of 16.
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Summer Events at the Texas Baseball Ranch®
Join our 3-Day “Elite Pitcher’s Boot Camps”, designed for pitchers aged 12 and above. We're hosting seven unique camps from Memorial Day Weekend through Labor Day Weekend. For additional details, visit our website: Texas Baseball Ranch Elite Pitchers Bootcamp. Interested in learning what sets our boot camps apart? Request our comprehensive info pack by emailing jill@TexasBaseballRanch.com.
To Learn More About the Texas Baseball Ranch®, go to:
www.TexasBaseballRanch.com