It's the dreaded question, why is my pitching velocity down? A decline in pitching velocity can be frustrating and concerning. We will examine a number of factors in this article that can cause a drop in pitching velocity, such as poor pitching mechanics, inadequate nutrition, excessive long-distance running, fatigue and overuse, poor training techniques, insufficient sleep and recovery, inadequate warm-up routines, injury, and the frequently underappreciated effect of mental stress.

Poor Pitching Mechanics

Poor pitching mechanics can lead to your pitching velocity being down. Inefficient mechanics can lead to increased injury risk and a drop in performance. Effective pitching velocity relies heavily on the kinematic sequence, which refers to the sequential and coordinated activation of the kinetic chain during the pitching motion. When pitching mechanics are flawed, the kinematic sequence may be disrupted, leading to an inefficient transfer of energy from the lower body to the arm leading to reduced velocity and a higher risk of injury. it is important for pitchers to work closely with coaches and trainers to identify and address any flaws in their pitching mechanics to maintain pitching velocity, performance, and reduce the likelihood of injury.

A baseball pitch is a highly coordinated whole-body activity requiring transfer of kinetic energy from the lower extremities up to the torso, and outward to the throwing hand. This sequential transfer of energy between body segments is referred to as the kinetic chain. The change in multiple sequential body segment position and velocity over time drives the kinetic chain and can be described as a kinematic sequence. (2

Nutrition

Poor nutrition may be a reason your pitching velocity is down. Maintaining pitching velocity requires proper nutrition and calorie intake. Maintaining your bodyweight matters. Lean muscle mass has a correlation to pitching velocity. If your bodyweight is falling it usually means reduced muscle mass, strength/power, and decreasing pitching velocity. Poor diet also hinders your bodies ability to recover. Your muscles may not have enough nutrition to repair and regenerate, reducing performance. Macronutrients—carbs, proteins, and fats—are also important. Pitching requires particular macronutrients to feed and maintain your body. Insufficient protein and carbohydrate intake can limit energy and muscle growth. Essential fat imbalances may also affect health and performance. Thus, maintaining throwing velocity requires correct diet, bodyweight, recovery, and micronutrient/macronutrient intake.

Long Distance Running

Long distance running may be a reason your pitching velocity is down. High volume aerobic training has been shown to decrease lower body power and we know that is bad news for pitching velocity. Instead, sprint training has shown more positive effects on pitching velocity and anaerobic power. Whether your coach is making you run long distance or you think it is the best way to build endurance on the mound, it may be doing more harm than good. I have personally seen athletes pitching velocity dip drastically from excessive long distance running.

This research demonstrates that power training and intense, lengthy cardiovascular endurance training are not compatible with the aerobic training resulting in decreased power among college baseball players. Such a decrease in lower body power during the length of a baseball season is a negative outcome that must be avoided to maintain performance in both pitchers and position players. It is suggested that conventional metabolic conditioning for baseball players, which generally includes extension aerobic endurance exercise be altered to include interval-type training or repeated sprint conditioning. By keeping all conditioning on the power end of the muscular fitness spectrum, power can be maintained or even increased throughout a baseball season. (1)

Fatigue And Overuse

You could be experiencing fatigue. Overuse is a very common cause of pitching velocity being down. If you have been throwing a lot, the accumulative fatigue will certainly cause a drop in velocity. Also, if you have been lifting too much in season. Overtraining can lead to a decrease in performance and put you at a higher risk of injury. You need to have a good in season training approach and throwing program. Manage your workload effectively to avoid excessive fatigue and overuse related velocity dips.

Poor Training

On the contrary to fatigue and overuse, you may not be training enough. Inseason training is vital for mainintaing pitching velocity and avoiding unexpected velocity dips. Pitchers need to keep up with their strength, power, and mobility during the season to maximize their performance and velocity. It is essential for pitchers to effectively manage their workload through a good in-season throwing and training program. To promote adaptation and prevent excessive fatigue, this program should incorporate scheduled rest days, effective recovery techniques, and gradually increasing throwing or lifting intensity. Utilize a well structured in season program of heavy load training, plyometrics, ballistic exercises, anaerobic conditioning, olympic lift variations and keep your body producing peak levels of power.

Poor Sleep & Recovery

High school and college athletes. I’m looking at you! Your body needs sleep to recover. Athletes are recommended to get 8-10 hours of sleep. If you’re not sleeping you are leaving performance on the table. Period. Poor sleep can absolutely be a reason your pitching velocity is down. A lack of sleep can affect how hormones work, muscle recovery, and accumulate fatigue. Limit your screen time. Get to bed early, prioritize good sleep and let your bodies best natural regeneration/recovery happen. Your performance will thank you.

Poor Warm Up

A poor warm up can cause pitching velocity to be down. Preparing the body for the stress and torque of pitching with a proper warm-up is crucial. Postactivation potentiation (PAP), which involves activating the neuromuscular system to improve subsequent muscular performance, is one factor that can affect velocity. Plyometric and ballistic exercises can stimulate the muscles and optimize PAP, leading to an increase in power and velocity. A warm-up should also incorporate particular exercises to engage and activate important muscle groups including the glutes, core, and rotator cuff. These muscle groups are essential for maintaining shoulder stability, producing power from the lower body, and efficiently transmitting that force throughout the kinetic chain. Inadequate activation of these regions can result in decreased performance and unforeseen velocity drops. To ensure peak performance and maintain pitching velocity throughout your outings, a full warm-up regimen that incorporates PAP methods, plyometrics, and targeted muscle activation is essential.

Injury

Pretty straight forward. If you are injured your velocity is gonna be down. The body is linked through fascia, muscle, tendons and ligaments. Any injury along the kinetic chain will effect the energy transfer and reduce pitching velocity.

Mental Stress

Pitching velocity can be down from mental stress. Stress from relationships, school, work, and performance pressure can potentially lower velocity. Stress can impair sleep and your ability to recover. Pitchers must understand how emotional stress affects the body and learn strategies to cope. Stress leads to all kinds of haywire in the body and keeping your cortisol levels down will help you perform better. Have fun and don't let the pressure exceed the pleasure.

Conclusion

I hope this article helped identify some potential reasons your pitching velocity can be down. Poor pitching mechanics, inadequate nutrition, excessive long-distance running, fatigue and overuse, poor training techniques, insufficient sleep and recovery, inadequate warm-up routines, injury, and the often overlooked impact of mental stress can all contribute to a decline in pitching velocity on the mound.

References

Rhea, Matthew R., et al. "Noncompatibility of power and endurance training among college baseball players." The Journal of Strength & Conditioning Research 22.1 (2008): 230-234.
Scarborough, Donna Moxley, et al. "Kinematic sequence patterns in the overhead baseball pitch." Sports biomechanics19.5 (2020): 569-586.

Why Is My Pitching Velocity Down?