With Travis Kerber’s Long Toss Class starting back up this week there was a flurry of velocity related questions to his Ask.fm account.  Here are some answers from the Elite Baseball Training Head Instructor.
 
If your lower half is in sequence, and your still not gaining velocity… What else can you do?‎
 
After lower half is sequenced you would proceed to increase hip speed, hip speed timing, and arm swing timing. This allows you to tighten up the sequence and multiply the force your hips produce through the top of the sequence. Then comes strengthening, stability, and flexibility.
 
 
What are some daily drills/workouts a middle Infielder can do to increase velocity?
 
All the same drills a pitcher would do, the only difference is the tempo because there is a time requirement to throw runners out. You would want to do lower half loading drills to create force and front side work to anchor and rotate. Then upper half timing through hand break drills. That is the mechanical side and then you would want to strengthen core, legs, hips, and upper back. You should also look to sign up for my velocity class as it will give you a better understanding of flexibility, mechanics, and strength and stability drills.
 
 
I have noticed that my infield throwing velocity is the same as many of your elite players, however when I get on the mound my velocity is 5-10 MPH slower then their velo’s. Why do you think this is?
 
With accelerated throwing (throwing with additional steps) your sequence most likely falls into place, when you throw from the mound without the additional momentum your sequence is off. This is typical for most of our throwers as well until they understand their sequence. You most likely need to get the timing of your lower half correct, which involves the back leg beginning to rotate hips before foot down and the hips accelerating after foot down. Thanks for the question and let me know if you need more assistance.
 
 
What lower body exercises to do to increase velocity?
 
There are no particular exercises that increase velocity per se, it’s all about sequence, timing, and efficiency. But training the lower half will allow it the ability to store more energy and its ability to transfer energy. I would recommend any legwork that can be done on one leg, where you can promote balance with strength training. I would also suggest building stability throughout the ankles, knees, and hips. The last portion of the lower body would be core work, this is necessary to transfer energy from the hips through the upper torso.
 
 
What upper body exercises increase velocity? And how often should I do them?
 
Upper body plays a limited role in velocity. Essentially legs, hips, and core play the biggest factor so you would want to train them. If you were going to do upper bodywork you want to strengthen the upper back so that scapula can deliver the shoulder and arm properly and efficiently. The shoulder and arm need stability and flexibility so energy can pass efficiently through them. So do your arm care work and train the upper back. If you want to increase velocity you need to be in sequence and increase lower half unloading speed.
 
 
Should I ice my arm after a long weekend? What should I be doing?
 
Icing is a common practice after throwing because it helps get rid of inflammation. It is a personal thing that isn’t necessary but will help in the process. It’s always good to do cardio as well because it cycles new blood cells through the muscles and helps to force dead blood cells out. Also you should make sure you are doing arm care work to help strengthen up the muscles that you broke down. Usually that will include range of motion work as well to keep flexibility and help stabilize joints.
Ask Travis all your pitching and throwing related questions here.

Tags: Ask.FM, Travis Kerber, velocity