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How I increased my arm speed in high-school

I was always considered a small guy. In high-school I was only about 5’9 150 lbs, but I was athletic and had an above average arm. I didn’t really start noticing how much arm strength I had developed until I was clocked at 91 from short by a scout during Jr College sophomore showcases. That same week I had supposedly reached 93 on a double play during a scrimmage.

I have no proof of this, but I’d like to think that the showcase coordinators were telling me the truth. Suffice to say I enjoyed showing off my arm strength even in high-school when I first started noticing velocity gains.

Truthfully, even then,  I was very young and naive about baseball training, but looking back there were a lot of little things that I enjoyed doing that in hindsight, I felt had a tremendous impact on my development.

Here are a few.

1.  I ate the right foods

A lot of a baseball player’s development has to do with the foods that he eats on a daily basis. It’s a cliche but it’s true. You are what you eat. If you eat junk foods, your performance and development will reflect that. Without exception.

I started eating specific foods not because I was a picky eater or health nut, but because I enjoyed my mothers cooking. She is full blooded Japanese and majority of foods that I had access to were foods high in alkaline content.

Meaning foods that weren’t acidic and contributed to my recovery after 2-3 hours of baseball plus weight lifting.

Basically I was eating foods that helped me rebuild what parts of my body that were breaking down from training. I truly believe that because my body was recovering at such a fast pase, my arm had time to rehabilitate itself and prepare to be used again. From eating the right foods I was avoiding over use as well as wear and tear.

Here are a list of foods that are high in alkaline

2.  Strengthened my core……seriously

I’m a firm believer that possibly the most important element in developing arm strength and increased velocity is cultivating torque within your mid-section or core . The core is your center of gravity. It’s located above the knees to just below the chest and constitutes as the most powerful muscles in the human body. So it goes without saying that this section of your physical makeup is responsible for a lot of your arm speed.

By no means am I claiming to be an expert in baseball training, but I have played for a very long time, and I “think” I have an idea of what worked and what didn’t for me at least.

I don’t have a workout plan to give you, but I will tell you this. I worked with medicine balls consistently and did other core strengthening workouts until I had abs like Bruce Lee:)

There aren’t a lot of baseball training workouts at just yet but the internet is full of valid content. If your looking for something specific leave a comment and I’m sure I can point you in the right direction.

3. Developed my quick twitch muscles

Ask any pitching expert about the relationship that quick twitch muscle fibers have with velocity gains and if they know what they are talking about they will tell you their is a direct correlation.

Ask a pro scout what is one of the first things they look for in a pitcher and they will tell you “Arm Speed”.


Throwing a baseball is no different.

As far as how I went about developing my “quick twitch muscles”, it may be a little different. I was blessed with a decent amount quickness so I had a foundation to build upon. But apart from my core training, I did a lot of sports related training such as olympic lifts and compound workouts out such as squats. There is a time and place to lift heavy and to lift less heavy but for me, I got the best results for quickness when I had a balance of both and I do think this balance is relative to each player.

Again, if you have any questions about what specific training, please leave a comment:)


4.Lay off your arm

Give your arm a break! Technically, throwing a baseball overhand is an unnatural motion for the arm. It’s abuse depending on how you look at it. If your arm hurts….stop throwing. This actually comes down to knowing how to listen to your body, and then giving your body time to rest.

As for training, it’s important to make sure that your weight training program is isolating the core and legs more than the shoulders and arms. If your shoulder is constantly sore and feeling fatigue,  it’s probably because you’re robbing it of needed rest.

Like I mentioned before, I’m not an expert on baseball training I only know what worked for me from trial and error. I experienced some pretty large gains in arm strength by simply doing little things, consistently on a daily basis.

I ate the right foods, got the right amount of rest, and trained my butt off.

Have you or your son recently experienced gains in velocity? If so, tell me what you’re doing, I would love to hear it!





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Will tobacco be banned in MLB Baseball???!

Since almost the beginning, smokeless tobacco has embedded itself into the allure of baseball.

Baseball’s chewing collage dates back to the very roots of this national’s past time. The term “bullpen” was derived from  Bull Durham tobacco, which was first produced by the Blackwell Tobacco Co. in 1860.

During what has forced people to view baseball as an ever changing and evolving game after the integration and then divorcing of performance enhancing drugs, inter-league play, and instant reply, it seems as though Bud Selig very well may implement another controversial policy.

The banning of smokeless tobacco.

Personally, despite what most of you may think. I believe it will be only a matter of time. Not a lot of people know this but tobacco use is actually against regulation in the minor leagues.

To be completely honest, I didn’t know this until a few months ago;)

What I do know is that tobacco is highly addictive, extremely bad for your oral health, and causes cancer.

Throughout my career I have had countless teammates use smokeless tobacco and were addicted, and I would always think….”what’s the purpose”, and could never come up with an answer.

The only question that I’m really concerned with now is, “was contribution is it making to the game?”

What are your thoughts?

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The “SECRET” Big League Approach

There is a secret that Big League baseball players know about when it comes to being successful in this sport. It’s so effective and yet even the youngest most inexperienced player can use it to become a better baseball player. In fact young kids were probably the first to use this incredible baseball technique, and for whatever reason, circumstances have forced some baseball players to move away from this secret baseball approach.

Now let me present to you this secret approach……drum roll………

It’s very simple. After all the hard work, sacrifice, dedication, and labor, if you’re not having fun, it will not be worth it.

As a baseball player, how long do you think you will last in this game if you’re not enjoying the experience of strapping on a pair of cleats, and swinging a bat??!

Even for you baseball parent’s. Have you taken the time to remind you kids how important it is to simply have fun and enjoy themselves? It can be very easy to get caught up in results, winning, and losing. Have we forgotten about the process?

It’s about the journey. Not the destination.

Playing baseball is truly a privilege, and we would be doing a dishonor by not doing everything we can to show our gratitude.

The great thing about having fun is that joy gives you positive energy. Positive energy gives you confidence and confidence is everything! Do me a favor. If ever you find yourself struggling, or you are the parent of a player struggling, ask yourself this.

Are you forgetting to have fun?

Play baseball not in the past or future. Play it in this moment for it’s this moment that holds the potential for success. This moment is a gift, and that is why we call it the present.