Overall strength for Pitching - Does it help with speed?

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Nov 25, 2012
1,437
83
USA
Okay DFP'rs, need some thoughts and input. Can overall strength training help with speed and velocity? IMO, it can't hurt but want to know your thoughts? ** Please know I am not looking to turn this into a speed isn't everything discussion. I do believe speed is not everything and will take spin all day long along with change of speed ie. change up and off speed. Simply looking for thoughts on the following below:

Let me set the stage a bit, let's pretend you have a 5'10" girl and a 5'1" girl with the exact same mechanics and I mean exactly the same. The 5'1" girl thows 63 mph and the 5'10" girl throws 59 mph. Keep in mind the mechanics are absolutely the same, when it comes to drive, IR, etc. etc. The 5'10" gets out further based on her height than the 5'1" girl so drive distance is in proportion to their height. So AGAIN, mechanics in this scenario are exactly the same. And let's pretend the mental fight, focus, etc. are exactly the same as well.

So with that said, what can be the difference in the two? Why does the 5'1" girl throw faster? Is it strengh if everything else is equal? Fast twitch muscles versus slow twitch? Taller girl is not as strong as shorter girl? Maybe not as quick to get from rubber to plant (let's rule this out because mechanics are equal)??

What are your thoughts and what would you do to help the taller girl catch up in speed? Do you think it could be strength? Not looking for answers on what to do like long toss, red cord (which is great by the way), etc. etc. but what do you think the difference in the two could be? And, well I guess I am looking for solutions, and wondering if the taller girl could catch up by increasing her overall strength and if that could be the issue. I will also add the 5'1" girl can do 20 pushups and the 5'10" girl can barely do one. However, height and weight are completely proportionate as well so like mechanics above, they are equal.

Thoughts appreciated!

S3
 
Jun 12, 2015
3,848
83
Our Tincher instructor recommends specific strength training. They have a specific program for pitchers, though we haven't tried it yet. I know they use the resistance bands a lot.
 
Feb 17, 2014
7,152
113
Orlando, FL
FWIW - My DD is 5'-7" and topped out at 66mph in HS. Went from 110# to 140# her first year at Chipola when she hit 69mph and worked in the 66-67mph range. Her strength training primarily consisted of a bike, long toss and https://crossoversymmetry.com/. She continued this at SC where she hit 72mph throwing against Georgia toward the end of her Senior.
 
Nov 25, 2012
1,437
83
USA
FWIW - My DD is 5'-7" and topped out at 66mph in HS. Went from 110# to 140# her first year at Chipola when she hit 69mph and worked in the 66-67mph range. Her strength training primarily consisted of a bike, long toss and https://crossoversymmetry.com/. She continued this at SC where she hit 72mph throwing against Georgia toward the end of her Senior.

Thanks Riseball! I actually had Jake in mind when I put out the thread hoping you would chime in as you all had been there, done that, etc. Much appreciated!
 

Top_Notch

Screwball
Dec 18, 2014
512
63
Overall, it should. If a pitcher is more explosive off the mound and has better strength it should equate to more mph. But also, the wrong exercises could tighten muscle groups and although a pitcher needs to be strong (in some areas) they also need to be 'long and loose' for speed.
 
Apr 28, 2014
2,316
113
My DD did the redcord program as close to the letter as possible.
She was mid 50s last summer and fall.. this summer she is averaging 60 in games on FB
I think the redcord works underdeveloped muscles that support explosive movement.
I also bought a professional leg press from a hospital that was updating their machines.. I paid $300 for it
DD uses it for heavy leg presses once per week and high rep low weight presses twice per week
She was stuck in the mid 50s for almost a year.. now she's over the hump and hitting 61-62 even an occasional 63 in practice.
Gotta see that in games now but she's on her way.
She is 15 years old..5' 6" and weighs 140
 
Aug 19, 2016
42
6
STRIKE3...if you Google Eric Cressey's blog, he has some great information on pitching (mainly baseball but a lot of good stuff on shoulder health, etc. that's relevant to softball). Also, Nancy Newell has some really good softball information on her blog in regards to strength training.
 
May 27, 2013
2,353
113
My dd started doing strength and agility training with a personal trainer tailored to softball pitching. He focuses a lot on legs, core, and running sprints. She has been doing this twice per week since the late spring. She also did a 5 day per week fitness program at school during the fall last year. She gained about 5 mph from the fall until June, which was the last time she was clocked. She did the personal training all through the summer as well and I wouldn’t be surprised if she has added another 1 - 2 mph. I just started catching her again since the spring when she busted up my thumb pretty good. Definitely see the ball coming in quicker with more pop in the glove. Her pitching coach also taught her some exercises for strengthening the muscles in her forearm and wrist.

She is 5’8”, about 126# and is 15. Was hitting 61 mph on the field in June.

ETA: The days she is off she does a lot of squats and some light hand weight exercises on her own.
 

JAD

Feb 20, 2012
8,231
38
Georgia
So with that said, what can be the difference in the two? Why does the 5'1" girl throw faster? Is it strengh if everything else is equal? Fast twitch muscles versus slow twitch? Taller girl is not as strong as shorter girl? Maybe not as quick to get from rubber to plant (let's rule this out because mechanics are equal)??

Michael Jordan and I are both @ 6'-5", so why does he have a 48" vertical jump while mine is 18"? The answer is genetics...and white men can't jump!
 
Nov 18, 2013
2,255
113
Michael Jordan and I are both @ 6'-5", so why does he have a 48" vertical jump while mine is 18"? The answer is genetics...and white men can't jump!

I’m about the same height, but for me the horizontal gets in the way of the vertical.
 

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