Throwing a baseball at 95 mph is no easy feat. Only the most elite pitchers in Major League Baseball can hit that velocity consistently. So what does it actually take to throw a ball that fast?
Genetics
First and foremost, genetics play a huge role. Throwing a baseball involves explosive rotational power in the hips and torso, which allows energy to transfer efficiently from the legs up through the core and out the throwing arm. Pitchers blessed with fast-twitch muscle fibers and efficient biomechanics can generate more force and throw harder than others. Genes impact the proportions and lever lengths of limbs and joints, which can provide mechanical advantages for throwing velocity. If your parents were not gifted athletes, the odds are stacked against you throwing heat.
Build
A pitcher’s physical build also influences throwing velocity. Having a tall, muscular frame with broad shoulders and slim waist creates rotational power. Long levers in the form of arms and legs allow greater force generation. Here are ideal measurable ranges for a power pitcher’s build:
| Measurement | Range |
|---|---|
| Height | 6’2″ – 6’6″ |
| Weight | 210 – 240 lbs |
| Shoulder Width | 19 – 22 inches |
| Waist | 32 inches or less |
| Wingspan | Height plus 2-3 inches |
Of course, there are always outliers who succeed with less prototypical builds, but in general an athletic frame with explosive power potential is necessary.
Mechanics
Efficient pitching mechanics are also key for generating high velocities. Throwing overhand involves a kinetic chain sequence of movements that starts in the legs and culminates with whip-like arm action. Any weaknesses or inefficient movement patterns along the chain will hamper velocity. Proper throwing mechanics entail:
- Powerful hip and torso rotation
- Elevated release point from arm slot
- Long stride toward the plate
- Firm front side to stabilize momentum
- Delayed hand separation and late arm acceleration
- Loose arm action like a whip
- Follow through for complete transfer of energy
Mastering the intricate sequence of coordinated movements takes thousand of repetitions through purposeful practice. Even the hardest throwers constantly refine mechanics to maximize efficiency.
Strength and Conditioning
Without a foundation of strength, power, and overall athleticism, no pitcher can throw gas consistently. A detailed strength training program focused on rotational power development, plyometrics, Olympic lifting, and core stability lays the groundwork. Common exercises like squats, deadlifts, and medicine ball work build lower body power and rate of force production. A strong lower half helps drive the kinetic chain. Upper body training stabilizes the shoulders and improves arm durability.
On top of strength, pitchers must build the endurance to perform at peak effort for 100+ pitches start after start. Interval running, sprints, long tosses, and shoulder stability exercises help create durable arms that maintain velocity deep into games. No pitcher can light up radar guns throwing only 15-20 pitches.
Proper Recovery
Throwing at high intensity puts immense stress on the arm and body, so proper rest and recovery is essential between outings. Without adequate time for tissues to adapt and get stronger, injury risk escalates. Hard throwers need 4-5 days off between starts. Recovery strategies like soft tissue work, contrast baths, blood flow restriction training, and sleep support the body’s ability to rebound. Tommy John surgery from overuse can quickly derail the fastest of arms.
Mental Approach
Hurling a baseball at elite speeds also requires an aggressive, confident mentality. Pitchers must fully commit to each pitch without hesitation or fear. Tentative throwing from self-preservation leads to reduced intensity. The great fastball pitchers attack hitters with passion and determination. They have a defiant attitude and competitive fire. Throwing hard involves letting it rip on every pitch without reservation. The mental approach enables full physical expression.
Nutrition and Lifestyle
Proper nutrition and lifestyle habits support an athlete’s throwing velocity. Pitchers need to fuel for performance with whole foods that provide quality calories and nutrients to maximize training adaptations. Protein intake around 1 gram per pound of body weight per day helps rebuild muscle tissues. Carbohydrate intake of 2-4 grams per pound fuels intense workouts. Fats from healthy sources like nuts, avocados, and olive oil provide energy. Hydration is also key before, during, and after all activity.
Getting enough sleep, 8-10 hours per night, allows the body to recover fully. Managing stress properly and not overtraining also help maintain peak performance. Activities like yoga improve flexibility and prevent injury. Overall taking care of both body and mind are prerequisites for long-term success.
Arm Care Routine
An arm care routine helps pitchers preserve throwing velocity throughout a long season. Soft tissue work via massage, foam rolling, and lacrosse balls breaks up adhesions and scar tissue. Light shoulder exercises with bands and dumbbells activate and strengthen the rotator cuff. Forearm and grip training keeps the elbow stable. Arm care programs done daily keep pitchers’ arms resilient and working efficiently for months on end.
Long Term Development
Rome wasn’t built in a day, and premium velocity doesn’t happen overnight either. Becoming an elite pitcher with big-time heat takes years of purposeful development. From a young age, aspiring hurlers must build proper throwing mechanics through quality reps. As the body matures, a progressive strength training program tailored to pitching gradually builds the necessary power. Pitch counts and velocities increase steadily each year as skills progress. There are no shortcuts to throwing 95+ mph consistently!
Velocity Training Programs
Many pitchers use specialized velocity training programs like Driveline Baseball to boost their fastballs into the upper 90s and beyond. Using high-speed cameras and data tracking, Driveline analyzes a pitcher’s mechanics and movements to identify inefficiencies. A customized throwing program then aims to increase force production and velocity through weighted balls, long toss, mechanical drills, and more. Other strength coaches use similar science-based approaches to ratchet up pitch speeds.
Conclusion
Throwing a baseball 95 miles per hour requires a perfect storm of genetics, build, mechanics, strength, recovery, mentality, nutrition, and proper long-term development. Only a select few pitchers ever reach this elite status. It’s no accident or luck. Consistently throwing gas demands dedicated work on all physical and mental attributes that generate velocity. There are no shortcuts or secrets. With the right program and determination, any pitcher can gain a few ticks, but reaching the 95 mph promised land takes special talent.