MMV #045: How to Train Velocity and Command in the Same Bullpen

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Read time: 3 minutes

Should you train velocity or command?

A highly debated topic that is being looked at all wrong in my opinion.

They both are important.

What do you need to develop the most?

That is the question to ask yourself.

Do I have great command, but lack stuff?

Or do I have great stuff, but lack command?

This will help guide your programming.

But here's the thing, you should still train both.

You never want to take away a strength by solely focusing on a weakness.

Today I am going to show a few examples of how you can train velocity and command in the same bullpen.

Lets begin.

The bullpen will begin with a velocity session.

Here are 3 velocity session examples:

1. Velo Build Up

This a gradual progression from low intensity to max intensity.

The goal is to transfer the looseness and fluidity of low intensity throwing to max effort.

Example:

70% x2

80% x2

90% x2

100% x5

2. Plyo Velo

Perform your dynamic plyo drills to start the mound session.

Example:

Drop Step x2 with 7oz, 5oz, 3.5oz

Walking Wind Up x2 with 7oz, 5oz, 3.5oz

3. Shuffle and Delivery Blend

Alternate between a shuffle throw on the mound and a regular throw.

This is good for players that struggle transferring their pulldown velo to regular throws.

Blend the 2 to try and replicate what you are feeling instantly.

Example:

Shuffle

Shuffle

Delivery

Delivery

Shuffle

Delivery

Shuffle

Delivery

After the velo portion of the pen, rest for 3-5 minutes.

It’s important to keep the volume relatively low if you are going to do another set of mound work to focus on command.

Here are 3 examples of command work for the 2nd set.

1. Simulated Batters

Throw 3-4 pitch sequences with a batter standing in.

This is great practice for working on sequencing, working with your catcher and getting feedback from what the hitter sees.

Track how often you throw 2/3 or 3/4 strikes.

2. Differential Balls

Differential balls are great for improving command. Throw them to a catcher or to a target.

The skill level of the player will determine how you use the balls.

Example:

Regular

+5% ball

Regular

-5% ball

Perform sequence for each pitch type.

3. First Pitch Strikes

Set up 2 dummies (batters), one on each side of the plate.

Throw 10-15 pitches of all pitch types.

Track how many are strikes.

Have the catcher call pitches to make it more realistic.

The double dummy set up is great for guys that need to focus on staying through the catcher.

RECAP

1. Start pen with velo session

2. Rest for 3-5 minutes

3. Finish with command set

4. Keep volume of velo portion low

That's all for today.

If you have questions, send us an email or DM on Twitter!

See you next week.

Whenever you are ready, there are 2 ways I can help you:

1. Remote Training: a personalized training program for you to do anywhere in the world. 

2. In-Person Training: Work with me in Phoenix, Arizona. Trackman and edgertronic for bullpen sessions.