MMV #008: Increase Velocity In-Season with this Bullpen

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Read time: 2.5 minutes

Velocity training is primarily done during the off-season, but it can be done in-season if done correctly.

Today I am going to show you how to incorporate velocity work in-season during bullpens.

We all know velocity is important and in order to maintain or even increase in-season, it has to be trained.

Most coaches and players don't do this because they think other things are more important.

Other reasons include:

• They don't know how to dose it appropriately
• They don't know what type of velo work to do
• Fear of over training 

I want to take you through what I call a velo ladder bullpen. It's simple and easy to incorporate at the beginning of a session.

First, let's define what a velo ladder bullpen is.

It is simply progressing from lower to higher intensity for a determined amount of pitches.

This can be thrown to a target or to a catcher at full distance.

It is one of my favorite ways to:

• Progress velo
• Gain feel for intensity
• Free up tense movements
• Unlock velo through looseness

There are 2 ways to go about this.

Option #1: Rate of Perceived Exertion (RPE)

This would be throwing at the determined intensity level.

Example progression:

3 @ 70%

3 @ 80%

3 @ 90%

5 @ 100%

As you can see, you are going from a lower RPE all the way up to max intensity.

Option #2: Velocity Progression

With this option you start at a lower velocity and add 1-3 mph each pitch or every couple.

Example for someone that throws 90mph:

2 @ 80 mph

2 @ 82 mph

2 @ 84 mph

2 @ 86 mph

2 @ 88 mph

3 @ max velo

Both work well, but I personally prefer option #1.

Reason for this is that max velo can differ from day to day.

Going by RPE insures the velo is matched with what the player is capable of that day.

Additional notes:

• You can adjust the reps at each intensity
• This can a bullpen by itself or as a warm up for the 2nd half of a pen
• You gain insight as to what velo matches with their RPE
• You can see where velo dips or jumps and by how much
• Velo ladders are a great way to dose velo in-season or off-season

Often times the velo from 90-100% doesn’t differ by much.

Find ways to translate looseness of 90% to max intensity.

This type of bullpen allows you to learn a lot about how the player moves and at what intensity they move the best.

RECAP

• Progress low to high intensity
• Use RPE or mph as your ladder
• RPE is best for what the player is capable of that day
• Gain insight to what RPE the player moves best
• Good way to dose velo work during the season or off season

That's all for today.

See you next Monday!

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