Does Upper-Body Plyometric Training Increase Throwing Velocity?

Researchers from the University of Deleware found that the implementation of an upper-body plyometric program significantly increased throwing velocity in baseball players.

The purpose of this study was to examine the effects of an 8-week training regiment using upper-body plyometric exercises on the isokinetic strength and throwing velocity of a group of intercollegiate baseball players. Twenty-one baseball players were randomly assigned to either a plyometric training group (PLY) or a control group (CON). The PLY group participated in an 8-week training program consisting of 6 upper-extremity plyometric exercises performed twice per week, while the CON group participated in an off-season strength and conditioning program and did not engage in any plyometric activities. The PLY group demonstrated greater increases in throwing velocity when compared with with the CON group. There were no significant strength differences shown in between the PLY and CON groups.

Upper-extremity plyometric training is becoming a popular training method for athletes involved in overhead-throwing sports. Based on the results of this study, upper-extremity plyometric training can significantly increase throwing velocity and should be considered when working with the Baseball athlete.

Carter A, Kaminski T, Douex A, Knight C, Richards J. (2007). Effects of high volume upper extremity plyometric training on throwing velocity and functional strength ratios of the shoulder rotators in collegiate baseball players. Journal of Strength and Conditioning Research, 21(1): 208-215.