If you’re a pitcher looking to add velocity, med ball training can be one of the most effective tools in your program. The right progression develops power through the trunk, hips, and anterior chain while teaching you how to transfer that force into your throw.
At Overtime Athletes, we’ve used this system to help pitchers jump from the 80s into the 90s on the mound. Here’s how we build it.
Why Med Balls Work for Pitchers
Throwing harder isn’t just about a strong arm, it’s about force production and force transfer. Med ball drills replicate the explosive extension and snap of pitching while keeping stress off the shoulder and elbow. When you structure them progressively, you improve mobility, stability, and power in the exact ranges you need.
The Med Ball Progression
1. Sit-Up Toss
From the ground, extend overhead and explosively snap forward to release the ball.
- Builds anterior core power
- Trains trunk flexion in a controlled setting
2. Swiss Ball Toss
Lying on a Swiss ball allows greater extension through the spine before snapping forward.
- Improves mobility and range of motion
- Reinforces forceful flexion after extension
3. Seated Overhead Toss
Sitting upright, hold the ball overhead and drive your chest down to release.
- Challenges trunk control without falling backward
- Teaches upright posture under load
4. Kneeling Toss
From a tall kneeling stance, extend through the hips and trunk into a powerful slam.
- Engages hips and core together
- Bridges seated to standing power
5. Half-Kneeling Toss
Throwing-arm side knee down, front leg forward to act as the “brake.”
- Mimics pitching mechanics
- Trains front-leg deceleration and force transfer
6. Standing Tosses
- Static: Both feet parallel, full overhead extension into a slam.
- Split-Stance: Step into the throw, plant the lead leg, and fire.
- Dynamic: Add a crow hop for game like rhythm and velocity.
Key Coaching Points
- Progress gradually. Start simple (sit-ups, seated), then advance to dynamic, full body variations.
- Emphasize range + speed. Mobility work should always be reintegrated into high force drills.
- Focus on the “brake.” Pitchers must learn to decelerate on the front leg while producing force through the trunk.
Final Takeaway
Velocity comes from more than arm strength. It’s about creating and transferring force efficiently through the whole body. This med ball progression builds exactly that.
Applied consistently across an offseason, these drills can be the difference between topping out in the mid-80s or climbing into the 90s.
