Off Season velocity drills

Question
I have a 15 year old son.  What off season drills would you perform to increase velocity.

Pat

Answer
Pat,

Thanks for the question.  It doesn't sound like much, but my son went from throwing a max of 74mph in spring of 14 year old season to throwing consistent 82 with max of 84 in February of 15 year old (current).  He grew about 3 inches taller, but only put on about 10-15 pounds.  He is about 5'10" and weighs 155 or so now.

He pitched once per week on traveling team in summer and also in fall.  Fall ball was over in early Nov.  Mid November he did nothing but work out.  Run, lower body weights, light upper body dumbbell and rubber tubing. We are looking for upper body tone and flexibility, not bulk. He really got into running, 3 miles per day, biking 5-7 miles per day on stationary bike at gym. Lot of lower back extensions and crunches.  Also plyo ball on crunches. Lower body leg press, etc...  Stayed away from squats. Absolutely no bicep curls.  Did this 5-6 days per week.

Early December began long toss. Every day, 4-5 days per week  15-30 minutes. Threw one bullpen every other week or so.

Sprints and jogging, a lot.

Worked with current minor leaguer with Twins and future big leaguer that noted this was what they do.  Guy throws about 94 and is 21 years old post Tommy John surgery.

It seems to have really worked well for us despite being pretty simple.  

We did this through December taking Christmas off due to cold.  Did it through January and into first week of Feb.  Then backed off and started preparing for JV tryouts.  He is freshman, was clocked at 83-84 at first tryout day on January 28.  Big high school program with past state title and only 2 players, a junior and a senior clocked higher.

A lot of it is genetic and physical makeup, but this is what the guy headed to the majors is doing, so I took it to heart.  We will do it again after this fall.

Hope this helps.

Mike