PitchingIntermediateHigh load
Walk-In Momentum Throws: An At-Home Fastball Velocity Ladder
A backyard, one-ball velocity builder: take a few walking strides to load the lower half, then throw with graduated max intent into a net so your body learns to turn linear momentum into arm speed and add mph to your fastball.
⏱ ~20 min📋 After warm-up: 5 build-up throws (60→90% effort), then 3 ladders of 5 max-intent walk-in throws (15 hard throws). Rest 30–45 sec between throws; 2 min between ladders. Cap at 15–20 max-effort throws, 2–3x/week on non-consecutive days.
What you'll need
- Regulation baseball or softball
- Pitching or sock net / safe backstop
- Two cones or markers for the walk-in lane
- Pocket radar or phone velocity app (optional)
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