Pitching Velocity: How I Train Pitchers at BreakThrew

Hey There Friend!

One of the most common questions I hear from parents and pitchers is: “How can I help her throw harder?”

Everyone wants to see the numbers climb on the radar gun. But speed doesn’t come just from size or strength. Over the years, I’ve watched tiny 10U pitchers throw harder than girls twice their size. The difference is simple: when their bodies work efficiently, when they give full effort, and when they commit to consistent, purposeful training, the radar gun shows it.

Over the years, I’ve built my training program around seven key areas that consistently help pitchers gain radar speed. Let’s break them down:

1. Efficient Mechanics

Before speed comes mechanics. If a pitcher’s body isn’t working together to create power, she’ll never reach her true velocity potential.

I’ve worked with pitchers who looked the part—big, strong, athletic—but struggled to throw with power. On the flip side, I’ve seen smaller pitchers light up the radar gun once they learned how to connect their body and generate force from the ground up.

At BreakThrew, this is always our first step: building a solid foundation.

If you'd like to see an example of what efficient, powerful pitching mechanics look like, check out THIS video on my YouTube channel. It’s a great visual to help parents and pitchers understand what it looks like when the whole body is working together.

2. Consistent Practice & Full Effort

Velocity doesn’t come from occasional bursts of practice—it comes from consistent, daily effort. I often remind my pitchers: “If you’ve got five minutes, you’ve got time to get better.”

When trying to find time in a busy schedule, starting with just five minutes a day is a great way to begin. I ask pitchers to think about something they already do every single day—like taking a shower or having a snack after school—and attach their pitching to it. For example, she might get off the bus, grab a snack, and then do her five minutes of pitching before moving on with her evening. Or she might start the day with five minutes of pitching before hopping in the shower. Linking pitching practice to an existing habit makes it much easier to remember and stick with.

Effort matters just as much as consistency when it comes to building power. Throwing a pitch is like a sprint—full out, every time. That’s why I challenge pitchers not to “pace themselves” in workouts.

One of my favorite ways to hold them accountable is by having catchers rank effort on a scale of 5–10. A “5” means the catcher saw about 50% effort, while a “10” means she gave everything she had. If a pitcher is getting a lot of 6s or 7s, it’s a good sign her catcher knows there’s still more left in the tank. And when she’s hitting 9s consistently, she’s super close to where she wants to be—chasing those 10s.

When a pitcher does earn a “10,” we celebrate it. She and her catcher meet halfway between the rubber and the plate for a high five—or sometimes a creative handshake they’ve made up together. It’s a small thing, but it makes focusing on full effort fun, and soon everyone’s chasing that “10.”

3. Loading the Lower Body

Speed comes from the ground up. If a pitcher isn’t using her legs, she’s leaving power behind.

In nearly every workout I design, we include drills and exercises to strengthen and activate the lower body. Once pitchers feel what it’s like to drive from their legs, they quickly understand how much more power they can generate.

Almost every workout I create has some form of jumping, squatting, or lunging built in. Sometimes we jump off both legs, other times off a single leg to challenge balance and power. I also track progress with the standing long jump throughout the training season. If a pitcher’s legs are getting stronger—and she’s becoming more efficient at using them to drive off the rubber—we’ll see that standing long jump score improve right along with her velocity.

4. Harness Training

Bands and harnesses are staples in my training. They help pitchers develop strength, timing, and balance—all critical for velocity.

Workouts I create for my pitchers contain both assisted and resisted harness work. Assisted harness work teaches pitchers what it feels like to move forward faster—whether that’s with her stride leg, drive leg, or full body. Resisted harness work encourages effort and builds strength. My workouts often switch between assisted and resisted harnesses, and pitchers will alternate between throwing a set number of pitches with the harness on, followed by a set number without it. That way, they can feel the quickness or strength the harness is developing.

5. Over and Under Weighted Balls

I’ve been using over/under weighted ball training for more than 15 years, and I can say with confidence—it works. Time and again, I’ve seen pitchers gain 2–3 mph after eight weeks of structured work.

Here’s why it works:

• Heavier balls help pitchers build strength and effort, training the body to apply more force.

• Lighter balls develop arm quickness and speed, teaching pitchers how to move faster through their mechanics.

• When we combine the two, pitchers get the best of both worlds—more strength and more speed. This creates a powerful contrast that helps pitchers feel what it’s like to throw harder and move faster.

It’s important to understand that not all “heavy” balls are safe to throw at full effort. My pitchers train with a ball that’s no more than 2 ounces heavier than a regulation softball when doing the workouts I provide. The secret isn’t more weight—it’s a proven system that delivers real results.

6. Long Toss

Long toss is one of my favorite ways to build strength and check mechanics. Watching a pitcher throw farther than she ever thought possible? That’s a confidence booster too.

It also gives pitchers a clear way to measure progress. For example, if you start out only able to get the ball in the air to your catcher from 80 feet, and then a month later—after long tossing consistently each week—you can reach her from 100 feet, you will absolutely see a positive change in your radar speed.

7. Power Circuits

The workouts I design are meant to fatigue pitchers without throwing 200 pitches. They’re tough for athletes of every age and skill level, but that’s intentional—it’s what builds strength, a competitive mindset, and lasting confidence.

A typical session might look like pitching, then burpees, pitching again, sprinting, and finishing by having to hit three good pitches in a row. When pitchers can complete that, stepping into the circle during a game feels easy.

The Bigger Picture

There are no shortcuts to velocity. Speed is earned—one pitch, one rep, one practice at a time!

That’s why in my 6-month Pitcher Training Program, we weave all seven of these elements into a step-by-step system. Pitchers don’t have to guess what to do or wonder if they’re on the right track—they know exactly how to train smarter, throw harder, and compete with confidence.

Registration for my 2025–26 training program opens September 26. Classes are capped at just 5 pitchers per group, so if your daughter is ready to put in the work, this is her chance.

HERE are many of the details about my program...including training dates, locations, costs AND a new program for families wanting more in-person time and feedback from me!

AND if you want specific examples of these drills and workouts—plus videos showing them in action—make sure you grab my free guide: 7 Ways to Improve Radar Speed 

Because velocity isn’t about shortcuts. It’s about building power, strength, and confidence—one MPH at a time.

All My Best,

Myndie