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baseball throwing schedule?

my season just ended and will reboot around february.
i want to be ready to pitch and throw harder and farther.

The best way for you to increase velocity and performance is get as much mound time as possible. Work on being more explosive in your movements and cut out any movements that slow your momentum to the plate.(i.e. exaggerated leg kick or turning to center field) I suggest you look into this book “The Science and Art of Baseball Pitching” it is backed by years of actual studies and science …it’s written by Dr. Brent Rushall & Dick Mills. They have proved that long-toss and weighted balls DO NOT add velocity. Most people who think long-toss added velocity really added it due to a combination of factors including working on better mechanics and continuing to mature.

Henry and Whitley (1960) studied the relationships between arm strength, speed, and mass. They found no relationship between static and movement strength. The explanation for their findings was that neuromuscular patterns are specific for all forms of movement and unrelated to static strength. That means lifting weights could actually take away some velocity.
(from pitching.com)
What does strength have to do with throwing a baseball that weighs 5 oz ?…..nothing. Tim Lincecum, the 23 year old 5’10″ 170 lb. small and skinny Giants’ right-hander, regularly throws his fastball is the 95-100 mph range. Do you know how a pitcher who is considered small and skinny by today’s major league standards is able to produce that kind of overpowering velocity…when pitchers six inches taller and 40-50 lbs heavier can’t?

Improving Pitching Velocity Has Little To Do With Getting Stronger

It’s not about a special conditioning program or getting bigger and stronger as most would like you to believe. It’s about how to develop explosive pitching mechanics. Certainly being fit to pitch by doing explosive full body exercises is important however recent research has proven that strength is not much of a factor for throwing a 5 oz. ball…since there are Little League pitchers at the age of ten who are able to throw 70 mph plus.

Here’s how Tim Lincecum throws overpowering fastballs and how pitchers can boost velocity 6-12 mph:

1.move fast from the back leg to the front leg
2.use the back leg to move out very low to the ground
3.get the throwing arm up very late in the delivery (use a late hand break)
4.stride length of over 100% of the pitcher’s height
5.brace the front leg and hip to increase upper body speed
6.land in a straight line toward the plate
Tim Lincecum’s pitching mechanics, because he moves fast into a long stride and stays low, forces his body to put as many muscles on stretch as quickly as possible which helps develop maximum elastic energy so that his body acts like a huge rubber band stretching to it’s maximum length ready to be let go and whip the arm through.

If you are serious about pitching in H.S. and beyond I would check this out . The book I was talking about(The Science and Art of Baseball Pitching) was just recently published so this is fairly new stuff. So it does not surprise me if people don’t agree with it. But when it comes to your pitching future… are you going to go with hear say and “belief” based coaching or “evidence” based coaching? Do some research on this and momentum pitching. You will be glad you did.It also gets into the principle of overload which means that in order to be fit to pitch 100 pitches in a game you should be throwing over 100 in your bullpens at 100% intensity.

http://www.pitching.com/product/the-science-and-art-of-baseball-pitching/

http://members.cox.net/brushall/momentum/index.htm

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