Basics To Increasing Your Pitching Velocity

If you are a pitcher, you have probably heard "velocity doesn't matter" a million times. However, if you just forget about it, some day it will catch up to you.

Steps

1. Do Long Toss: Long toss is great for any type of ballplayer. It will maintain and increase your throwing strength, improve arm endurance, and possibly hone your control. Start out from 30 feet away, and each time you make a throw move back further. As long as you can one-hop the ball to your partner, you should keep moving back. Making the throw in the air isn't important. Make sure you reach your limits and use your hips to prevent arm problems.*Long Toss can be dangerous for the arm if the pitcher has bad mechanics.*
2.  Lift Weights: Contrary to popular belief, LIFTING WEIGHTS DOES NOT STUNT GROWTH! No matter how many people tell you, it simply doesn't do anything but help you. Work on your triceps. For those you can do dumb bell presses, dumb bell rows, and bench presses. You can look up each of those exercises. Make sure you can do at least 8 reps of each exercise, you don't want to max out. It can be extremely dangerous. For lower body and core, you can do squats. You will have to look that up too. *I would not recommend this workout for pitchers. Pitchers should be performing a workout that is core dominate and training the body as a sign unit. TopVelocity.net has some professionally designed workouts for the pitcher.*
3. Improve Mechanics: This is something I can not help you with. It is simply impossible. See a professional instructor, he is the ONLY one who can help you. Not your dad, (unless he is an instructor,) probably not your coach, and not your team mates. This may get expensive, but is the most important part of pitching. It will help with your command, improve your velocity and poise. An aspiring pitcher needs a good instructor to develop good mechanics.
4. Throw off of a mound often. You cannot rely on pure strength to throw hard. I can tell you now, Arnold Schwarzenegger can not throw 95 MPH. You need to not only throw, but throw off a mound to get used to the downward plane. *This is bad advice for pitchers. The mound adds a lot of stress to the arm. You should only throw 30% of your pitches on the mound.*
5. Take care of your arm: Ice after throwing, take a few days off if you are tired. It's very simple. If your arm hurts, take a break from the game. 
6. Find a balance in strength and mobility: Both are required to throw hard. An important exercise you can look up is "Sleeper Stretch" and "Internal Rotations arm stretch". However, make sure you are balanced. Don't be overly flexible, because that's dangerous. But don't be all muscle either.

Tips

• Consume protein, and lots of it after working out. Your body needs protein to rebuild and to build muscle.*It is also as important to consume alkaline based foods. This is necessary for optimal recovery.*
• Don't go off to the weight room without a clue. Thats how you tear a muscle, break a bone or become paralyzed. Look up proper form online or see a strength trainer.
• Stretch after workouts, this is more important than stretching before. Your muscles will be tight after lifting weights.
• See a private pitching instructor to perfect your mechanics. This is very important, because the main cause of injury is poor form.

Warnings

• If you feel any pain in your shoulder or elbow, take a nice long break from baseball.
• The weight room is a dangerous place for the clueless and cocky. No, not for the weak. For the ones who will try to showoff by throwing that extra 30 lb. on to impress their friends. People get hurt in there. People get paralyzed permanently.
• Always have a spotter when you are bench pressing.

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