How to Throw 90mph

So, over the past couple months, we’ve had a bunch of pitchers get to the big 90mph mark.

Today I want to break down 5 of them.

First, 90 mph isn’t about following a generic program.

It’s about identifying what you specifically lack and attacking it with precision.

After working with multiple athletes who recently hit 90 mph, one thing became clear: no two players improved the same way.

Every athlete required a different solution.

But all progress came down to two core factors—mechanics and engine.

The engine is your body’s ability to produce force.

Mechanics determine how well you transfer that force into the baseball.

You need both, but the key is identifying which one is holding you back.

For some athletes, like Torben, the engine was already there.

He was strong and athletic, but stuck in the low 80s because his mechanics limited his ability to rotate.

By focusing almost entirely on improving pelvis rotation—and sticking with it for months—he gained 8 mph.

Not from doing more, but from doing the right thing repeatedly.

Others, like Hunter, had the opposite problem.

His mechanics were solid, but his body couldn’t produce enough force.

So the focus shifted to building strength first, even though his velocity temporarily dropped.

Once his body adapted and transitioned into a power phase, everything clicked—and his velocity jumped.

Then there are outliers like Chris.

He had elite physical tools but was underperforming due to one major mechanical flaw.

A simple adjustment—staying more in spinal flexion instead of early extension—unlocked an immediate jump from 87 to 92 mph.

The takeaway is simple.

Velocity gains don’t come from doing everything.

They come from doing the one thing that matters most for you.

Sometimes that’s mechanics.

Sometimes it’s the engine.

Sometimes it’s both.

But in every case, small, targeted changes create massive results—because in pitching, everything multiplies through the chain.

Here’s the full video: