Advanced Exercises to Improve Speed and Pitching Velocity

In this week’s video, I demonstrate three exercises to improve speed and pitching velocity. These exercises are alternatives to “traditional” speed training exercises like the Olympic lifts, plyometrics and track drills and don’t require much space or equipment.

About the author

Joe Bonyai

Joe Bonyai is a strength and conditioning specialist and co-founder of Fastpitch Power. Joe operates Empower Athletic Development, a speed, strength and conditioning business for competitive athletes in Westchester, NY. Joe also authors a multi-sport training blog at www.Empower-ADE.com. Feel free to connect with Joe through Facebook at www.facebook.com/JJBonyai.

1 comment

  1. Tracy

    Love your different drills. Daughter is a freshman and doing HS conditioning 3/wk (mostly running, stairs, lunges and core). Trying to incorporate some of your strengthening and speed workouts plus upper extremity weights or bands in with this if they do not do it at HS conditioning. Also doing either long toss drills 3/wk or weighted ball drills plus spin training 3/wk to build strength and increase pitching speed. But also need to work on accuracy and movement pitches………so have been doing that 3/wk……..alternate between long toss/spin and accuracy/movement so have a day of rest. Give one full day off of everything per week. So may look like Weights/Strength/Accuracy MWF and Longtoss T/Th/S Question……… Long toss and weighted ball is also strengtheing as well so don’t want to do too much ………how much is enough and how much is too much. Want to improve strength and speed. Is doing too much detrimental? And is it better to do longtoss on weight/strength day or on opposite days?

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