It may seem counter-intuitive, but ball speed relies on lower-body power, according to an Ohio State study.
There’s nothing new about this information, and the rationale is pretty simple: Pitchers who throw hardest put more force into the ground.
“A strong, stable core helps transfer energy through your hips and up your trunk to your arm,” says lead study author, Mike McNally, CSCS.
Lower-body exercises like squats, deadlifts, lunges, glute-ham raises, and Romanian Deadlifts are great for strengthening your hips and legs; while plyometric training can add explosive power.
A recent Journal of Strength and Conditioning Research article also supports medicine ball training — throws and slams — as another effective way to improve throwing velocity.
Since medicine ball throws and slams, performed properly, require considerable core and lower-body engagement and activation, these exercises are an ideal complement for athletes wanting to improve throwing velocity.
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