Free Training Guide

5 Drills to
Add 5 MPH

The exact 5 exercises that add real throwing velocity — backed by biomechanics, not bro-science. Used by Velocity Lab athletes from JV to D1.

  • 01 Lead Leg Block — hip stability and force transfer
  • 02 Seal Drill — isolated wrist snap for terminal velocity
  • 03 Crow Hop — full kinetic chain sequencing
  • 04 Medicine Ball Rotational Throw — hip power and core
  • 05 Reverse Throw — durability and tissue capacity
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3–5
MPH average gain
over 8 weeks
100%
Biomechanics-based
drills only
0
Equipment needed
(just your body)
20 min
Per session
4x per week
What's Inside

More Than Just
Drill Instructions

📋
Step-by-Step Instructions
Every drill has clear setup, execution cues, and rep ranges so you know exactly what to do in every session.
⚠️
Common Mistakes
Each drill includes the specific error athletes make — and exactly how to fix it. Because knowing what NOT to do is half the work.
📅
8-Week Roadmap
See how to sequence these drills over 8 weeks — from foundations through max velocity testing. Progress, not just info.
Ready for the Full Program?

8-Week Velocity Training

Everything in this guide — plus video instruction, progress tracking, and coaching support.

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