Why Easy Arm Action Matters
When it comes to pitching in baseball, one of the most common goals is to increase velocity. But what if I told you that throwing harder doesn't always require max effort? In fact, reducing effort can lead to more velocity and a longer career on the mound. This post will explore how mastering an easy arm action can make your arm quicker, boost your velocity, and reduce the risk of injury.
Why Easy Arm Action Matters
Many pitchers struggle with creating "effortless" velocity because they tense up in their arm and upper body. This tightness often leads to reduced arm speed, elbow pain, and shoulder discomfort. The key to throwing harder isn’t always throwing with maximum effort—it’s learning to stay loose and fluid.
The Problem with Max Effort
One of the biggest mistakes pitchers make is constantly operating at max effort. This not only tightens up the forearm and upper body but also prevents proper scap retraction (the movement of your shoulder blades). Without scap retraction, you’re putting unnecessary stress on your elbow and shoulder, which increases your risk of injury.
How to Develop an Easy Arm Action
To develop a more fluid arm action, imagine you’re throwing batting practice (BP). The goal is to feel weightless, as if the ball isn’t even in your hand. When your arm feels weightless, it will whip through the throwing motion effortlessly. One drill to help with this is to practice playing catch with minimal effort, focusing on the fluidity of your arm swing rather than velocity.
Personally, I stumbled on this method when I was throwing BP and noticed my arm was moving more freely. Without using my legs or even warming up, I was able to throw in the low-80s by simply focusing on the ease of my arm swing.
The Benefits of Throwing with Less Effort
Throwing with less effort not only increases your velocity, but it also decreases your chance of injury. Constantly throwing at maximum effort can lead to burnout and arm pain. By training your body to throw effortlessly, you’ll be able to last longer in games and sustain your performance over time.
Can Plyo Balls Help?
Many pitchers use plyo balls to improve their arm action, but the focus should be on making the motion feel smooth, not adding more effort. Plyo balls can help reinforce this, but they aren’t required to develop an easy arm action. The key is feeling weightless, allowing the arm to move freely without tensing up.
Improving Your Arm Action Before Adding Speed
Before incorporating max effort throws, it’s crucial to develop the fundamentals of an easy, fluid arm action. Once you’ve mastered the basics, you can then add speed and power from your lower half. Most of your velocity will come from your legs, but focusing on your upper body mechanics first will prevent injury and ensure you’re using your full potential.
Conclusion
If you want to increase your velocity while reducing the risk of injury, mastering an easy arm action is a must. By staying loose and fluid, you’ll throw harder without needing to operate at max effort all the time. Start by practicing effortless throws, and when you’re ready to take the next step, incorporate your lower half to maximize your power.
Looking for a step-by-step guide on how to improve your throwing, lifting, and overall performance? Check out our 90 MPH Blueprint, designed to help you build your foundation from the ground up.
