How do you throw harder?

Throwing harder is one of the most common goals for young pitchers and position players, and one of the easiest ways to get hurt.

The three people here come at it from different sides: Tom House coached pitchers for decades after pitching in the majors, Alex Swenson coached Division 1 baseball, and Soroush Peyvandi is a physical therapist who has treated throwers.

Their answers cover where velocity comes from and how to build it without damaging your arm.

Who you should listen to

A former MLB pitcher and pitching coach, a Division 1 baseball coach, and a physical therapist. Read Soroush Peyvandi for the injury side.

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  Tom House · Former MLB pitcher, founder of the National Pitching Association

  Listen for: Mechanics: driving with the legs into front-foot strike.

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  Soroush Peyvandi · Physical therapist, Clinic Accelerator

  Listen for: Why arm-first throwing leads to injuries.

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  Alex Swenson · Baseball recruiting expert, 11 years coaching Division 1 baseball

  Listen for: A weekly plan for building velocity.

What do pitching experts say about throwing harder?

Tom House

Former MLB pitcher, founder of the National Pitching Association

Former MLB pitcher

Why themPitched in the majors, then spent decades coaching pitchers on velocity and arm health. Founded the National Pitching Association.

Tom’s advice: Velocity comes from the legs driving into footstrike: strong to long, hard out front.

“Velocity comes from using your legs to go forward fast into footstrike, not from muscling the ball early. I tell kids to think strong to long, hard out front, because force transfers up the chain once that front foot lands.”

Go deeper with Tom

Soroush Peyvandi

Physical therapist, Clinic Accelerator

Physical therapist

Why themPhysical therapist who designed an injury-prevention program for youth baseball throwers.

Soroush’s advice: Arm-first velocity blows out shoulders; the arm is the last link in the chain.

“I spent a lot of time in physio school and early practice thinking throwing hard was about arm strength, then watched too many athletes blow out shoulders chasing velocity that way. Velocity comes from the ground up: legs drive the hips, hips rotate the trunk, the trunk whips the shoulder, and the arm is basically the last link in the chain.”

Go deeper with Soroush

Alex Swenson

Baseball recruiting expert, 11 years coaching Division 1 baseball

11 years coaching D1

Why themCreated the Breakthrough Pitcher program and advises high school athletes on college baseball recruiting.

Alex’s advice: Throw hard often, lift explosively, stay mobile, and recover.

“I tell guys the same four things: throw hard more often with a real weekly plan, get strong with explosive lifts, stay mobile so you're not a stiff board, and actually recover with sleep and food. Long toss still works, but consistency in the weight room and velo days is what moves the number.”

Go deeper with Alex

Everyone’s advice at a glance

How to throw harder, step by step

1. 1

   Start from the ground up. Tom House and Soroush Peyvandi both say velocity comes from the legs and hips, with the arm as the last link.

2. 2

   Throw hard on a plan. Alex Swenson recommends regular velocity days on a weekly schedule.

3. 3

   Get strong and stay mobile. Explosive lifting and mobility work, from Alex Swenson.

4. 4

   Recover. Sleep and food are part of Alex Swenson's four rules.