How to Throw 90 MPH ASAP

If I had to start again, here’s exactly how I’d do it.

(if you’d rather watch than read, you can do so here)

When it comes to pitching velocity, all the noise online can be overwhelming.

But in reality, there are only two things that matter:

1. Build the frame – a body capable of producing massive amounts of force.

2. Improve the transfer – mechanics that efficiently deliver that force into the baseball.

Everything you read or hear falls into one of these two buckets.

Building the Frame

“Frame” means your physical engine: strength, size, body composition, rate of force development, mobility, and how well your nervous system fires. Without a frame capable of producing high levels of force in milliseconds, you’ll never have the horsepower to throw 90+. But if you’re already strong, getting stronger leads to diminishing returns. That’s where speed, power, and explosiveness take over.

For example, one of our athletes, Jake, came in throwing 82–84. He already had a solid strength base, so we shifted his training to explosive lifts and velocity-based training. Band-resisted hip thrusts taught him to move weight fast through the full range of motion, and jump trap bar deadlifts with VBT forced him to beat his own bar-speed records every week. Add in plyometrics and explosive upper body work, and he became a much more efficient mover. Pairing that with mobility for his T-spine—fixing a forward trunk tilt that stole energy—he jumped to 92 mph within months.

On the flip side, Wade was a classic “frame” case. At 6’3” and 170 lbs, he had the levers but not the mass. For him we put him through a hypertrophy and strength accumulation phase. In a few months he added 30 lbs, filled out his frame, and paired that with efficient mechanics to push into the low 90s. Sometimes the difference between 88 and 93 is simply gaining the right size to support the force you’re capable of producing.

Improving the Transfer

Even if you can produce force, it means nothing if you don’t have the mechanics to transfer that force to the back of the ball.

Take Kase, who lived in the low 80s. His problem wasn’t strength; it was being too linear. He’d been taught to “just throw strikes,” which made him push toward the target and kill his rotation. Since 80% of pitching velocity comes from rotation, this was a huge inefficiency. By adding rotational drills—roll-ins and rotational KBO kicks—he learned to rotate around his lead leg, and he quickly unlocked his first 90.

Or Caden, who chased vertical movement and forced his arm slot higher than his body wanted. This mismatch between arm slot and torso rotation created a disconnect. Once we restored his natural arm slot with drills like the ten toes and med-ball rotations, he jumped from 80–82 into the upper 80s and touched 90.

Sometimes it’s just one tweak. Tiernon already had the frame, but his arm slot didn’t match his rotation. Fixing that one thing gave him a 7 mph jump, taking him from 84 to 91 almost overnight.

And for Toby, the issues were timing and flow. His arm was late, his lower half too linear. We rebuilt his arm action with plyo ball drills like lassos and roll-ins, then fixed his lower half with med-ball step-backs. Cleaning up that transfer earned him a scholarship after he reached 91mph.

I know it can be overwhelming with all the information out there.

But if you’re trying to get to 90mph:

Focus on these 2 things:

Build the frame, or improve your mechanics.

Hope it helps.