Velocity Training final results

This winter season, I decided to do a Velocity Training program for my pitchers to keep them motivated over the winter season. Generally my pitchers tend to lose a mph over Dec/Jan and then work to get it back over the Spring /Summer. So this year I'd thought I'd give them a head start.
A lot of variables took place over this winter that played a big impact over the results. THIS WINTER WAS VERY COLD! We had a few ice days and just plain nasty weather which did make regular workouts and classes difficult.
Also the last 2 weeks of final results were brutally cold.

The velocity training consisted of 3 weeks on of training, 2 weeks of rest, then 3 weeks back on again. I gave them conditioning exercises to do, mechanical issues to address and we did distance, mechanical, IR work and under-weighted pitching at lessons.

For Conditioning, 7% of my students did very little, 62% worked on it occasionally and 32% did as I asked.

Mechanical Work, 31% Did very little, 25% worked on it occasionally and 44% did what I asked.

For working on speed, 13% did very little, 56% worked on it occasionally and 31% really tried.

Overall program, 68% worked on it occasionally and 32% really tried.


UNDER-WEIGHTED TRAINING.
I used 5 progressively lighter balls with 10u students and 6 with 12u+.
They threw 3-4 pitches each ball, last lightest ball I took down their speed and then they threw 3 walk in pitches for speed with the lighter ball, then went back to their normal ball.

By using the radar gun on the light ball, I could really see which students were just trying to arm in the ball and try to place the ball, and not really working on throwing it hard.




Chart is set up-...Fall Speed... Light ball speed.... Finish speed... worked on program... speed gain/loss

10u1... 43... 50... 43... occasionally... 0
10u2... 47... 49... 45... a lot ........... -2*
10u3... 39... 36... 37... a lot ........... 1
10u4... 46... not at all
10u5... 44... not at all
10u6... 36... 39... 39... occasionally... +3
10u7... 31... 34... 35... a lot........... +4

12u1... 36... 43... 38... occasionally... +2
12u3... 42... 47... 42... a lot........... 0
12u4... 39... 46... 39... occasionally... 0
12u5... 37... 39... 37... a lot........... 0
..................................................... last winter gain/loss
14u1... 50... 54... 50... occasionally... 0... 0
14u2... 47... 52... 46... occasionally... -1... -1
14u3... 44... 51... 45... occasionally... 1... 0

16u1... 57... 67... n/a... not at all...................... -1

18u1... 54... 60... 54... occasionally... 0... -1
18u2... 50... 54... 49... occasionally... -1... -1
18u3... 54... 59... 54... occasionally... 0... -1
18u4... 55... 62... 54... occasionally... -1... -1
18u5... 57... 64... 56... occasionally... -1... -1


*This student took the biggest loss, because my primary focus was to adjust her to more of an IR release over the winter.


My generally observation of the results is that it did hep most students not take a speed loss this winter.
It surprised me that the lower age groups worked harder on it than the older girls.
**The students with the best IR releases and good whips at release had the biggest light ball speed differential.**

I've had DD doing a similar routine with the light balls. We have 4,5,6 oz balls. 1 day per week at end of a pitching session she will throw 6 pitches each in descending order. Then 10 pitches with regular ball focusing on speed.

1 day a week we do a distance pitch thing. At end of practice 5 pitches starting at 40ft moving back in 10ft intervals. Add a walk thru at 70,80,90,100 ft.
1 day a week focused on location. Fb,cu,drop.
We've been doing this for 7-8 weeks. She's gained 1mph.
Funny thing she can throw the 5oz ball faster than the 4oz.

Jojo,

I remember you mentioning this study on occassion. IMO, (regardless of the results) this kind of diligence and committment to analyzing results and the work you are performing makes you a better PC than most of what is available... as it shows that you are dedicated to a result... but also willing to receive input. None of what I just typed will probably make sense... but my respect of you (which was already pretty high) immediately doubled. Really great exercise you performed... and thank you for sharing the results. ~JS

I found this old thread and was wondering if you plan to do something similar this year?

We are just working on a plan for working out mainly on her own in the garage the next few months until we have access to a gym with her spring team.

Yes I am, but this year I'm going to limit it to a sign-up situation. I involved all my students last year and I had some that just were not interested in it. So this year I'll only involve the ones that are interested.

Jojo. Very impressive stats!

What are you guys using for under weighted softballs?

Light and heavy balls.

12 Inch Weighted Softball - SoftballJunk.com

Yes, I used the ones that Westwind shows, also for the smaller pitchers, I also used a wiffle and foam ball. I weighed them at home at got an ounce and ounce and 1/2 difference (lighter) than the 5 ounce ball.