In high school, some players focus on unique training methods to increase velocity (velo). Instead of traditional weight lifting, the focus was heavily on speed work, medicine ball exercises, and high-volume throwing.
How to Increase Throwing Velocity Without Weights
Instead of weight lifting, a regimen of speed and plyometric exercises helped increase throwing velocity. This approach was based on the idea that moving very fast was key to throwing hard, with a focus on rebounding energy and utilizing speed to generate power.
Key Takeaways & Drills:
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Speed Work: Sprinting to enhance fast-twitch muscle response.
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Medicine Ball: Explosive med ball tosses to improve power.
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Weighted Ball Throwing: Developing arm strength and speed.
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Long Toss: Increasing throwing distance and arm strength.
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Plyometrics: Enhancing explosive movements and energy transfer.
This focus on speed and plyometrics led to significant gains in throwing velocity, particularly during high school years amid natural growth spurts and hormonal changes. The training developed tendon strength and the ability to efficiently transfer energy, which is crucial for throwing with high velocity.
However, it’s important to note that this approach might not be optimal for everyone, and a balanced training program that includes strength training could yield even better results. Different phases of development might benefit from different types of training.
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