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Velocity Workout for Arm Strength and Throw Harder

ARM structured velocity session that combines band work, plyo-ball patterns and progressive long-toss to raise arm strength safely.

Equipment:
Ball only
Duration:
About 25 min
Setting:
Indoor
Players:
Solo

Coaching notes

Complete throwing workout designed for pitchers and position players who want measurable velocity gains without sacrificing arm health.

Objectives

Increase throwing velocity through progressive overload and proper recovery sequencing.

Coaching cues

Complete the band series first; stay on the prescribed intensity for each plyo set; finish with controlled long-toss.

Steps

  1. 1. Jaeger-band activation
  2. 2. Plyo-ball pattern sets
  3. 3. Progressive long-toss
  4. 4. Cool-down and recovery
Source: ARM Pitching Development

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