Pitching Programs


Lesson 1

Recommended for:

1. HS aged pitchers whom are trying to increase velocity and improve their winning pitching abilities at same time. For mainly the "warm weather" located HS pitcher whom starts their HS baseball season earlier and cannot go through a 90DAY velocity and pitch-ing program due to time constraints. For "cold weather" located pitchers, refer to 90DAY program.

2. NCAA pitchers whom just finished summer baseball. Start this program 2months PRIOR to reporting for Fall ball or after Fall ball ends. If you start this program after Fall, curtail bullpen pitch numbers to correlate to what you need to be ready for your first appearance or start (of season). You may have to change throwing work loads and velocity days to better suit your needs, academic scheduling, team workouts, and/or recovery rates.

3. For MiLB and MLB pitchers whom are NOT playing Winter ball and have 60 FULL DAYS without competition work loads. Start this program 60days before you report for Spring Training. If you are playing Winter ball, this program will need to be adjusted in order for your recovery rates to correlate to performance and/or Spring Training reporting pre-requisites.

The different aspects of the program are described below - with the actual daily throwing, lifting, running, and recovery routines listed under "Week 1" to "Week 8". Read over all the information BEFORE you start.

Use your VL Harness (as directed by the program) with all aspects of throwing. It provides the necessary sensory feedback and peaked athletic movement required to develop a (1) proper delivery, (2) increased velocity, (3) improved pitch plane, and (5) enhanced fastball movement and off speed break, and velocity. 

If you wish to have oversight or additional training, find a certified VeloPRO Baseball instructor near you or email [email protected]



The relationship between your work load and recovery rates should dictate how you utilize this program. Too much soreness/tightness the day after means your arm is not ready for the work load requirement. Do NOT push your arm to the point it is not recovering in time for your next throwing session. Follow these steps (IN ORDER) to procure  recovery/work load ratio(s):

1. If you are experiencing too much "day after" soreness/tightness, back off on rep amounts - not frequency.

2. If you still are not recovering (after completing Step 1), back off one drill per training section of each day's throwing regimen. Repeat until proper recovery levels are attained and work from there.

3. No matter how your arm recovers, if you feel pain - stop and re-evaluate frequency, fitness levels, and recovery times.

4. When evaluating, know the differences between (1) fatigue, (2) soreness, (3) tightness, (4) achiness, and (5) pain. Some soreness and fatigue is good, but too much will lead into post throwing achiness that does not subside (tendonitis). It can also lead into "day after" tightness that does not work itself out quick enough. Any type of pain is not good and you should stop immediately.

5. "PAIN" is a sharp painful sensation when you perform a certain movement. "FATIGUE" is your arm or body feels tired."SORENESS" is similiar to "TIGHTNESS", but the later does not loosen itself out or subside quickly. "ACHINESS" is a throbbing sensation -  indicator the presence of tendonitis or start of such. Remember that your arm is a muscle and needs to be used, but NOT overused.

6. Proper monitoring of recovery rates will require you to stop throwing once you feel like your arm is used. Stop after you feel this "sensation" - as it is the start of fatigue. Do NOT push past this, or your next day's throwing regimen will suffer.

7. Build and plateau your throwing frequency and reps to maximize recovery rates. It will take about a month to fully understand how your arm and body are responding to the below.

8. Adhere to all rest requirement(s) between drills, exercise, or sets - even if you feel you are recovered.

This is an off season pitching and velocity building program, and does not take into account performance work loads. If you are currently in a season, do NOT use this program - as recovery rates will not be ascertained.



Always use your Velocity LOAD Harness with every aspect of the program (except strength and running). There are two ways to use your VL Harness (denoted in the program key). Back hip (BH) contours your back hip to train linear drive, ground reaction force (GRF), and sync of front foot strike. Front hip (FH) contours your front hip to train rotational torque and sync of lower-to-upper half kinetic reaction force. 

There are 3 different training components PER DAY to the program - (1) Throwing, (2) Running/recovery, and (3) Strength. Ensure you have the right VL Harness placement PER DRILL (as denoted per drill below).

For drills within each training component:

1. Each drill in the program has a number #1 - #6 that corresponds with the number of a drill in the videos shown at the top of this website page. For example, if drill #1 is listed in your day's throwing routine, you are to do the Leg kick posture drill, which is described in video #1 at the top of this website page.

Training components of the throwing program and what they mean:

1. Delivery training - develops pitching delivery efficiency, mechanics, movements, and tempos.

2. Velocity/long toss training - increases arm speed, whip, endurance, velocity, plane, and lower half drive.

3. Pitching training - designed to increase execution ratios, pitchability, and command.

4. Pre-throwing training - Gets body and arm ready for the day's work requirements.

4. Running and recovery training - increases cardio fitness, endurance, and recovery.

6. Strength training - develops pitching specific strength in a kinetic chain reaction.

Program key:

1. BH - VL Harness is placed on back hip (application described above).

2. FH - VL Harness is placed on front hip (application described above).

3. PEL - Perceived effort level of throwing or running.

100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} is max intensity throwing (on a line) or max intensity sprinting.

90{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} is controlled high intensity throwing or sprinting.

80{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} is slight arc or medium intensity sprinting.

50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} is active warm up or medium rate jogging.