Velocity Training for the High School Offseason: What Actually Works (And What Doesn’t)

Every pitcher wants to throw harder. But not every pitcher knows how to do it safely, efficiently, and with lasting results.

As a coach who’s helped pitchers gain 5–10+ MPH while reducing injury risk, I’ve seen firsthand what separates real development from hype. So if you're a high school pitcher—or a parent of one—this offseason is your golden window.

Let’s break down what works, what doesn’t, and how to approach velocity training the smart way.

❌ What Doesn’t Work

1. Random Weighted Ball Routines

   • Copying a pro’s program from Instagram? Bad move.

   • Without assessment, overload/underload training can harm arm health or mechanics.

2. Lifting Like a Bodybuilder

   • Bench press isn’t the answer.

   • Pitchers need rotational strength, power output, and mobility—not hypertrophy.

3. No Speed Work

   • Pitching is explosive. If you aren’t training to move fast, your velo gains will plateau.

   • Sprint work, med ball throws, and jump metrics matter.

4. No Progression or Periodization

   • You don’t build 90 MPH overnight.

   • You need a structured ramp-up with clear testing and rest built in.

✅ What Does Work

1. Assessment-Based Planning

   • Mobility, arm health, movement patterns—start here.

   • We use ArmCare, PitchLogic, and biomechanical tools to guide each plan.

2. Velocity-Based Training (VBT)

   • When available, tracking bar speed, jump height, and sprint times adds precision to your training.

   • It helps athletes train for power output, not just weight or volume.

3. Speed + Strength Integration

   • A complete program shouldn’t just focus on one.

   • Pitchers need a blend of strength and speed—combining overload and underload training to build both force and explosiveness.

4. Intelligent Throwing Progressions

   • From constraint drills to plyo balls to flat grounds—every throw has a purpose.

   • Recovery is tracked and optimized through ArmCare.Com, MarcPro, and Compex

📈 Real Results

In our last velocity cycle, athletes gained:

• +3.5 MPH avg over 8 weeks

• Improved jump distance and sprint speed

• Better movement efficiency and control

And most importantly—zero arm issues.

🔜 What’s Next

We're finalizing our Fall Velo Development Program, launching soon for pitchers serious about taking the next leap.

Spots will be limited.
If you're interested, email jordan@utahrotationalathletetraining.com to get on the early interest list.

Final Thought

Velocity isn’t magic—it’s science, structure, and consistent effort.

If you want to stop guessing and start developing, we’re here to guide you through it.

Let’s build your next jump—safely, and for the long haul.