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Mario Pesca’s Road to Pro Ball. Built on Confidence, Growth and Setback

Author
Sullivan Towe

After going undrafted in 2025, Mario Pesca used the disappointment as motivation, returning to Oklahoma State for a dominant senior season that culminated in the Cleveland Guardians selecting him in the ninth round of the 2026 MLB Draft. His journey from St. John's to Oklahoma State, combined with years of development at VeloU, turned a childhood dream into reality through resilience and steady growth.

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Duncan Davitt’s VeloU Training and Belief Led to the Majors

After years of development in professional baseball, Duncan Davitt earned his MLB call-up with the Chicago White Sox and made his debut on April 10. Throughout that climb, he trained remotely with VeloU to improve his velocity, pitch characteristics, and overall performance.

Michael Lombardi Drafted 61st Overall by the Kansas City Royals

Michael Lombardi, a VeloU athlete since age 11, has been drafted 61st overall by the Kansas City Royals in the 2025 MLB Draft. Known for his relentless work ethic, high-level pitchability, and leadership both on and off the field, Lombardi’s development has been years in the making.

Adonys Guzman Drafted by The Pittsburgh Pirates After Standout Season at Arizona

Adonys Guzman, current VeloU athlete and standout catcher at the University of Arizona, has been selected 144th overall by the Pittsburgh Pirates in the 5th round of the 2025 MLB Draft. Known for his elite arm, advanced receiving skills, and consistent production, Adonys continues to raise the standard for what it looks like to train the right way.

College Baseball Highlights: Two-Way Dominance, Grand Slams, and a No-Hitter (Velo Report Week 6)

This week’s Velo Report features standout performances from across college baseball, headlined by Tulane’s Michael Lombardi hitting two home runs, locking down two saves, and touching 96 MPH in one weekend. From a no-hitter by high school prospect Justice Dejong to dominant outings on the mound and big-time bats, VeloU athletes continue to make noise at every level.

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Unlock Your Potential with the Best Remote Pitching Coach at VeloU

Velocity Training

Discover the best remote pitching coach and virtual pitching program in 2025 with VeloU. Personalized coaching, 24/7 support, and elite-level development from anywhere.

The Importance of Optimizing Movement Sequencing

Velocity Training

Discover why movement sequencing is crucial for performance and injury prevention. Learn how the best remote pitching coach at VeloU helps athletes optimize force, efficiency, and long-term development.

Building Bulletproof Connective Tissues: What Really Stimulates Tendon and Ligament Growth

Velocity Training

Discover the best training methods to stimulate tendon and ligament growth for bulletproof connective tissues. Learn about heavy eccentrics, BFR, and more.

PTSD After UCL Injuries: What We’re Still Not Talking About

Velocity Training

New research shows that PTSD symptoms are common in baseball players recovering from UCL injuries, highlighting the need for mental health support alongside physical rehab.

Overcoming Performance Anxiety

Velocity Training

Struggling with performance anxiety on the mound? Learn proven techniques to manage stress, boost confidence, and dominate under pressure with VeloU’s online pitching training.

Oblique Strength Unlocks Efficient Mechanics?

Velocity Training

This study showed that stronger obliques, especially on the glove side, are linked to faster and more efficient trunk and pelvis rotation without adding stress to the arm. That matters because most young pitchers rely too much on the arm, while better rotation is what actually separates higher-level throwers. Even though velocity didn’t jump right away, improving oblique strength looks like a foundational piece for building cleaner mechanics and long-term performance.

Training with Monitored Intensity: Unlocking Your Throwing Potential

Velocity Training

Unlock Your Full Potential Behind the Plate Mastering the ability to train at monitored intensity is about finding the sweet spot between effort and control. By understanding and harnessing your perceived level of intent, you can elevate your catching game and unlock your full throwing potential.

Pulldown Velocity vs Mound Velocity: What’s the Real Relationship?

Velocity Training

How much does pulldown velocity translate to mound velocity? Discover real data from VeloU athletes and the training phases needed to make velo gains stick.

Why Catcher’s Gear Maintenance Matters

Velocity Training

Respect Your Gear, Respect the GameTaking care of your catcher’s gear isn’t just about prolonging its lifespan—it’s about respecting the tools of your trade. A well-maintained mitt and properly cared-for gear can enhance your confidence, comfort, and performance behind the plate.By adopting these simple habits, you’ll save money, extend the life of your gear, and ensure you’re always game-ready. Take care of your gear, and it will take care of you on the field.

Top NCAA Baseball Highlights from VeloU Athletes Week 2

Velocity Training

Thank you for reading our Episode 2 recap of top NCAA baseball highlights. Stay tuned for further coverage of standout performances and fresh debuts. Subscribe to our YouTube channel for full video coverage and more in-depth analysis.

The Power of a Constructive Training Environment

Velocity Training

A constructive training environment builds confidence, enhances learning, and drives athlete performance. Discover why it's a game-changer for coaches and educators alike.

Adam Agresti Drives St. John’s Turnaround From 1-10 to NCAA Super Regional

After a 1-10 start, Adam Agresti has helped lead St. John’s to the NCAA Super Regional, highlighted by a game-changing grand slam against Florida State. The Yorktown native leads the team in home runs and RBIs while crediting VeloU for helping him return from injury and develop into one of the Red Storm’s top players.

The Rise of the Kick Changeup: A Hidden Weapon in Remote Pitching Training

Velocity Training

Discover the kick changeup—a trending pitch variation ideal for pitchers struggling with traditional changeup spin. Learn how remote pitching coaches at VeloU use it to elevate athlete performance.

Is Front Hip Internal Rotation Something to Chase?

Velocity Training

A 2024 study found that more lead hip internal rotation at maximum external rotation is linked to both higher velocity and greater elbow stress, highlighting a real trade-off between performance and durability. While an extra 10 degrees of hip internal rotation can add roughly 1.3 mph, hip position only explains about 20 to 33 percent of the variance in velocity and elbow loading, meaning most of the story lives elsewhere in the kinetic chain. The takeaway isn’t to chase more range, but to build strength, coordination, and control so pitchers can use the mobility they have without shifting unnecessary stress to the elbow.

The Nicotine Paradox: Understanding Its Impact on Athletic Performance

Velocity Training

As an advocate for athlete health and performance, I urge athletes to consider the broader implications of their choices, especially those made off the field. The allure of quick fixes or performance boosts must be weighed against the potential for long-term health issues and performance declines.

Finding Relief with Compression Therapy

Velocity Training

Discover the benefits of compression therapy for athletes and those in recovery. Learn how compression reduces swelling, improves circulation, and supports healing.

11 Reasons You're Cutting Your Fastball (And Why That Might Be a Good Thing)

Velocity Training

Discover the 11 reasons you’re unintentionally cutting your fastball and why it might actually be a good thing. Learn how VeloU’s remote coaching with Trackman can help you refine or embrace your pitch for maximum effectiveness.

Proper Kinematic Sequencing for Pitchers

Velocity Training

The kinematic sequence of a baseball pitcher refers to the order of movements involvedin a pitch, starting from the initial motion until the ball is released from the hand. This sequence allows for the transfer of energy from the larger, more stable parts of the body to the smaller,faster parts, maximizing the effectiveness and velocity of the pitch while minimizing the risk of injury.

The Power of Asking Questions as an Athlete

Velocity Training

Asking questions as an athlete is one of the most effective ways to improve performance, build trust with your coach, and accelerate your development. Learn how coachable athletes maximize results.

Why I Chose VeloU - Marcel Kulik

Recruiting

Marcel Kulik, experienced significant growth in his pitching abilities through his training with VeloU, increasing his velocity from 72 to 93 miles per hour. By actively understanding and engaging with his training program, Marcel has achieved notable progress and attracted interest from high-level schools.

It’s Not Just the Elbow — The Mental Toll of UCL Injuries in Baseball

Velocity Training

Tommy John surgery is often seen as a physical hurdle, but new research shows the psychological impact can be even more severe. A recent study found that 68% of athletes recovering from UCL injuries experience PTSD-like symptoms, with pitchers and college players at the highest risk. At VeloU, we address not only the physical rehab but also the mental health challenges to ensure athletes return stronger — both physically and mentally.

Warm-Weather Arms Break-Down Earlier — And That May Be a Bigger Problem Than You Think

Velocity Training

Pitchers from warm-weather states are nearly twice as likely to undergo Tommy John surgery in their freshman and sophomore years compared to their cold-weather peers, according to new research from the Orthopaedic Journal of Sports Medicine. At VeloU, we use this insight to carefully tailor training based on an athlete’s load history—not just their current metrics—to prioritize long-term health and performance.

The Carryover of Olympic Weightlifting to Sports Performance

Velocity Training

Discover how Olympic weightlifting enhances sports performance through improved power, speed, and coordination. Learn why these explosive movements belong in any athlete’s training program.

Developing Arm Awareness and Torso Control for Young Athletes

Velocity Training

By mastering these fundamentals, young athletes can refine their throwing mechanics and elevate their overall performance on the field.

The Essential Role of Initial Evaluations in Baseball Pitching Development

Velocity Training

If you're committed to elevating your pitching performance, starting with a detailed initial evaluation is non-negotiable. This step defines a tailored, data-driven path forward, ensuring that your training efforts are both efficient and effective. Don't waste time on generic solutions. Instead, begin your development journey with clarity and precision, and embrace a systematic approach to tracking that reinforces your path to becoming a top-tier pitcher.

Inside a 14-Year-Old’s 10 MPH Jump: Antoine’s Offseason Plan

Velocity Training

14-year-old Antoine Belanger gained 10+ MPH on his fastball this offseason by committing to strength training, arm care, and athletic throwing work. By taking the fall off from games and focusing on foundational development, Antoine made massive strides in velocity, movement quality, and long-term durability.

Unlocking Peak Performance with ARDOR: The Caffeine Supplement That's More Than Just Energy

Nutrition

Embracing ARDOR as part of your training regimen means choosing a supplement that supports your performance without compromise. Let’s take our athletic endeavors to the next level with ARDOR, where enhanced energy meets optimized health. Get ready to experience sustained energy, focus, and the confidence to tackle any challenge that comes your way. Here at Velo University, we’re all about pushing boundaries and reaching new peaks—join us in making ARDOR a cornerstone of your success. Let’s win together!

Struggling to Throw Strikes? How the Best Remote Pitching Coach Uses a Metronome to Improve Control

Velocity Training

Discover how the best remote pitching coach uses metronome training to help athletes throw more strikes, improve command, and regulate stress.

Type II Muscle Fibers: Unlocking Athletic Potential

Velocity Training

Understanding the distinction between Type IIX and Type IIA muscle fibers is crucial for maximizing power output in activities like baseball. Training plans should strategically incorporate movements that recruit Type II fibers to enhance performance efficiency while considering timing and fatigue management to optimize long-term adaptations.

Struggling to throw strikes?

Velocity Training

Learn how we have utilized a metronome to help athletes just like you!

Stop Skipping Your Sprints: The Secret to Explosive Baseball Performance

Velocity Training

Skipping sprints in your training? Learn why sprinting is essential for baseball players to increase power, prevent injury, and gain speed. Remote training available at VeloU.

Finding the Sweet Spot - How to Effectively Manage Training Volume

Velocity Training

Discover how to manage training volume effectively. Learn to balance stress and recovery for peak performance with tips from top remote pitching coaches.

Velocity Loss and Fatigue: Why More Isn’t Always Better in Strength Training for Baseball Performance

Velocity Training

Pushing every set to failure doesn’t build better athletes—it just builds more fatigue. This research shows that while higher fatigue can increase muscle size, it doesn’t improve strength or power and can actually hurt speed and explosiveness, which matter most for baseball players. Managing fatigue through velocity-based training allows athletes to get stronger while staying fast, fresh, and game-ready.

Optimizing Tissue Quality for Enhanced Athletic Performance

Velocity Training

Discover how improving tissue quality can enhance athletic performance, prevent injuries, and support long-term resilience. Learn six proven strategies to optimize your training and recovery.

The Importance of Cultivating Positional Awareness in Youth Athletes

Velocity Training

Discover why developing positional awareness in youth athletes is a game-changer. Learn how spatial IQ boosts performance, safety, and decision-making—on any field or court.

The Invisible Drain: How Mental Fatigue Sabotages Athletic Performance

Velocity Training

Mental fatigue in athletes quietly impairs performance, reaction time, and decision-making. Learn how to train your mind like your body—and gain a competitive edge.

Rate of Force Development for Baseball Players

Velocity Training

Discover how improving rate of force development (RFD) can help baseball players increase bat speed, improve reaction time, and maximize hitting power. Learn how VeloU trains athletes to develop explosive power.

The Ultimate In-Season Arm Care Blueprint With Remote Baseball Training

Velocity Training

Maximize your in-season performance with the ultimate arm care blueprint. Learn how VeloU’s remote baseball training keeps pitchers healthy, strong, and dominant all season long.

Caffeine + Rhodiola Rosea: A Synergistic Boost for Explosive Power

Velocity Training

A new study suggests that combining caffeine with Rhodiola rosea may unlock performance benefits neither supplement provides alone. Athletes taking the stack improved explosive power, resisted fatigue better, and recovered faster than groups using caffeine or Rhodiola individually. At VeloU, we see this as a promising area to explore for baseball athletes where repeatable lower-body power is everything.

Cleaning Up Your Arm Path: The Unconventional Approach with VeloU’s Online Pitching Program

Velocity Training

Discover a dynamic, athletic approach to cleaning up your arm path with VeloU’s online pitching program. Learn how remote pitching mechanics analysis and motion-tracking drills can refine your mechanics for peak performance.

Stop Picking Sides: Why “Tall & Fall” vs “Drop & Drive” Is the Wrong Question

Velocity Training

For years, pitchers have been told to choose between “tall and fall” or “drop and drive,” as if one were the secret to throwing harder or staying healthy. A new 2024 biomechanics study flips that idea on its head—showing that both strategies can boost velocity without changing elbow stress, and that the key variable isn’t the style but the athlete. In short: stop picking sides and start profiling your own movement—because the best stride strategy is the one that fits your body.

Career over to 98 mph Pitcher | The Jason Diaz Comeback Story

Velocity Training

Jason Diaz, a once highly sought-after high school baseball pitcher, faced a downward spiral in college due to the challenges of increased competition, injuries, and lost velocity. In a transformative two-month program, the coaching team focused on alleviating Jason's physical pain, unraveling the emotional baggage of his past, and rebuilding his foundation by tapping into his athleticism. The result: a reinvigorated Jason, now dominating with a fastball exceeding 98 mph and reclaiming the promising future he once had.

The Competitive Advantage of Film Study for Athletes

Velocity Training

Discover how film study can give athletes a competitive edge. Learn how breaking down game footage improves mechanics, decision-making, and performance over time.

Why “75% Effort” Isn’t What You Think It Is: The Illusion of Reduced Throwing Intensity

Velocity Training

Throwing “easy” isn’t always easy on the arm. A 2023 motion-capture study found that pitches thrown at 75% effort still generated over 80% of full-effort elbow torque—proving that perceived effort doesn’t match mechanical stress. At VeloU, we use objective feedback like torque sensors and radar tracking to manage throwing loads safely and efficiently, because arm health depends on data, not feel.

Why Arm Injuries Are Happening Younger and Younger

Velocity Training

Arm injuries among youth pitchers are on the rise. Learn why it's happening and how VeloU’s remote pitching training is keeping athletes healthy and dominant.

VO₂max and Pitching Performance: Why Starters Benefit Most

Velocity Training

Starters and relievers aren’t built the same — and this study proves it. Research on MLB pitchers found that aerobic fitness (VO₂max) strongly predicted success for starters, linking higher scores to lower ERAs, better WHIPs, and more strikeouts. At VeloU, we use these insights to tailor conditioning: starters need a strong aerobic foundation layered with anaerobic work, while relievers benefit from a power-first, role-specific approach.

Testing Grip Strength on the Sideline Is Feasible. But Is It Actually Useful?

Velocity Training

This study shows that sideline hand-grip strength testing is easy to run during a high school baseball season, but it doesn’t actually help identify fatigue or injury risk early. Strength changes showed up more in athletes who were already in pain and less in those reporting fatigue, making the test reactive rather than preventative. The takeaway is simple: gross grip strength may be convenient, but it lacks the sensitivity needed to guide meaningful injury-prevention decisions for pitchers.

The Hidden Threat for Athletes: How to Spot and Fix Muscle Imbalances

Velocity Training

Discover how to identify and correct muscle imbalances in athletes—a hidden performance killer. Learn causes, screening methods, and training solutions to stay durable and explosive.

Caffeine Saved Endurance, Left Power Behind

Nutrition

Sleep restriction significantly hurts both endurance and explosive performance, and caffeine only fixes part of the problem. A 2025 study showed that while caffeine can restore aerobic capacity after poor sleep, it does nothing to bring back sprint power or repeated explosive output. The takeaway for athletes is simple: caffeine can help you survive bad sleep in endurance-heavy situations, but it can’t replace sleep when power, speed, and recovery matter.

Optimizing Meal Timing for Peak Performance on the Diamond

Nutrition

For elite baseball players, proper nutrition and meal timing are critical for maximizing energy, recovery, and performance on the field. At Velo University, we provide essential tips on pre-game meals, in-game fuel, and post-game recovery to help athletes optimize their diet and take their game to the next level.

Accurate Pitchers Move Better — And Stay Healthier

Velocity Training

A new motion-capture study of 121 pro pitchers found that high-accuracy throwers not only hit the strike zone more consistently, but did so with more efficient movement and lower arm stress — without losing velocity. Low-accuracy pitchers generated higher shoulder and elbow torques, suggesting elevated injury risk. At VeloU, these findings reinforce our focus on efficient sequencing, strong lead-leg mechanics, and energy transfer to improve both command and arm health simultaneously.

The Hidden Threat to Athletes: Muscle Atrophy and Its Performance Impacts

Velocity Training

Even elite athletes can lose strength fast due to muscle atrophy. Learn how atrophy affects athletic performance and how to prevent it with VeloU’s expert training plans.

Is Your Back Leg Stealing Your Velocity?

Velocity Training

Velocity isn’t just an arm story; recent research shows the trail hip and lead knee play a major role in how efficiently energy is transferred up the chain. Higher velocity throwers demonstrate better sequencing, including delayed pelvic rotation, faster trail hip extension after foot contact, and well-timed lead knee extension that supports rotation without overloading the elbow. The takeaway for coaches isn’t to chase isolated joint positions, but to train coordinated lower-body sequencing that drives sustainable velocity.

Don’t Fear the Weight: Why Overload Baseball Training Is Safe

Velocity Training

Overload baseball training with weighted baseballs can safely improve velocity and bat speed—if done right. Learn why it's effective and how to use it safely.

The Key to Shoulder Health and Performance: Understanding Joint Centration

Velocity Training

Learn how shoulder joint centration can enhance performance, prevent injury, and boost shoulder health in this VeloU performance blog.

Low Load, High Return: How BFR Training Redefines Eccentric Hamstring Strength

Velocity Training

Heavy eccentric hamstring work has long been the gold standard, but new research shows blood flow restriction (BFR) training can deliver the same strength benefits at just 30% of max load. For baseball players managing in-season fatigue, this opens the door to building durability without overtaxing recovery. At VeloU, we’re applying BFR as a smart, joint-sparing tool to keep athletes strong, healthy, and ready to perform.

The Hidden Crisis in Youth Baseball: Unraveling the Epidemic of UCL Tears

Velocity Training

Youth baseball's pitching practices and metrics raise injury risks for young players. Research indicates widespread disregard for injury prevention guidelines. Transitioning to machine pitch after coach pitch for two years could reduce injuries and enhance player skills and enjoyment.

Lower Arm Slots: A Better Way to Throw Without Sacrificing Velocity

Velocity Training

Lower arm slots reduce joint stress and improve throwing efficiency without sacrificing velocity, but any adjustment must come from improving trunk posture—not forcing arm angle.

5 Misconceptions HS Pitchers Have Regarding College Baseball

Velocity Training

The transition to college athletics can be full of misconceptions that hinder success. Choosing the right school for development, understanding the true nature of performance-based opportunities, and maintaining focus on your goals are essential for growth. The reality of college sports requires a strong mindset, constant improvement, and balancing your commitments to thrive in both athletics and life.

The Hidden Factor Limiting Performance: Central Nervous System Fatigue

Velocity Training

Central nervous system fatigue may be the real reason you're underperforming. Learn how to identify, manage, and recover to unlock your athletic potential.

Understanding The Nutritional Needs of Your Athlete

Nutrition

Discover the vital role of sodium, vitamin D, and creatine in fueling baseball athletes' performance and recovery. Learn how optimizing nutrition can enhance their on-field success and overall well-being.

The Importance of Repeatable Power Output for Athletes

Velocity Training

Discover why repeatable power output is a critical component of athletic performance. Learn how to train for sustained explosiveness, delay fatigue, reduce injury risk, and gain a competitive edge with insights from VeloU.

Year-Round Training? Year-Round Playing? When should you play?

Velocity Training

Baseball development and playing time are both crucial for a players growth, but theemphasis on each may vary depending on the time of year and the player's current needs.

Mario Pesca’s Road to Pro Ball. Built on Confidence, Growth and Setback

After going undrafted in 2025, Mario Pesca used the disappointment as motivation, returning to Oklahoma State for a dominant senior season that culminated in the Cleveland Guardians selecting him in the ninth round of the 2026 MLB Draft. His journey from St. John's to Oklahoma State, combined with years of development at VeloU, turned a childhood dream into reality through resilience and steady growth.

Medical Clearance Doesn't Mean Performance Ready: What UCL Surgery Actually Takes From Pitchers

Velocity Training

A 2025 study in The American Journal of Sports Medicine found that while most MLB pitchers return to the mound after UCL surgery, very few actually get back to their previous level of performance. By year three, 82% had returned to play, but only 28% met full-performance benchmarks, with workload and overall value lagging far behind velocity and command. The gap is clear: being cleared to throw isn’t the same as being effective again, and getting all the way back takes years, not months.

Four Minutes Of Ice Might Save Your Sixth Inning

Velocity Training

Four minutes of cooling between innings—applied to the deltoid and forearm—may help pitchers maintain velocity, feel less fatigued, and stay sharper deeper into games compared to traditional passive rest. The benefit likely goes beyond the arm, as managing body temperature may preserve cognitive function and execution when fatigue typically sets in. Instead of just staying warm, this challenges pitchers to rethink between-inning routines as an active opportunity to recover and sustain performance.

Delay the Turn, Gain the Speed: How Trunk Timing Drives Velocity and Shoulder Stress

Velocity Training

A 2025 study found that pitchers who delay trunk rotation—letting the pelvis lead before the upper body fires—tend to throw harder and generate more spin, but at the cost of increased shoulder stress. It’s not just about creating separation, but timing it correctly to transfer energy efficiently up the chain. The takeaway is simple: better sequencing can unlock velocity, but only if the body is strong enough to handle the added load.

Aligning Goals with Values: The Key to Sustainable Success

Velocity Training

The alignment of goals and values is not just about achieving what you set out to do; it's about achieving it in a way that resonates with your core self. It’s about making sure that your pursuit of success is sustainable and enriching, not just for you but for all involved. Remember, true success is not measured by the goals we surpass but by how aligned our achievements are with our deepest values. This alignment ensures that our successes are not only fulfilling but also enduring.

Pain vs. Soreness - A Baseball Player's Guide

Velocity Training

As a baseball player, you're no stranger to pushing your body to its limits through long practices, intense weight training sessions, and grinding out a full season of games.

Discussing Common Delusions About Velocity Training for Pitchers

Velocity Training

Ok, you have heard us say it before, and until baseball changes something, “Velo Is King”!

Anticipating Pitch Shapes: Cheat to the Spot

Velocity Training

Mastering pitch anticipation is a game-changing skill for catchers, allowing them to frame pitches more effectively and help secure more strikes for their pitchers. By understanding the movement profiles of various pitches and communicating with their pitchers, catchers can position themselves to optimize strike calls, even on borderline pitches. This proactive approach not only improves a catcher's defensive performance but also contributes significantly to the success of the pitching staff.

Maximizing Recovery with the Theragun Percussive Therapy Device

Velocity Training

Learn how to use the Theragun percussive therapy device to accelerate muscle recovery, reduce soreness, and enhance mobility—backed by science and used by top athletes.

The Connective Webbing That Unites Muscles: Understanding Fascia for Optimal Athletic Performance

Velocity Training

Discover how fascia, the body’s connective webbing, links muscles into functional chains for powerful, coordinated movement—and why maintaining fascial health is critical for elite athletes.

The Rotator Cuff: The Incredibly Important Muscles You've Probably Never Heard Of

Velocity Training

Discover why rotator cuff training for pitchers is essential for velocity, injury prevention, and long-term arm health. Learn how VeloU supports elite performance.

Biofeedback Isn’t Just Mental — It’s Measurable

Velocity Training

A 10-day heart rate variability biofeedback intervention significantly reduced anxiety and improved measurable batting performance in college baseball players, pointing to real value in integrating mental training into skill development.

How Strong is Strong Enough? Strength Thresholds and Sprint Performance

Velocity Training

Strength and power are essential for speed, but only up to a point. A recent study found clear thresholds where extra gains no longer boost sprint performance, shifting the focus from raw strength to mechanics and efficiency. At VeloU, we use these benchmarks to know when athletes are “strong enough” — so training time translates directly to game speed.

Michael Lombardi Drafted 61st Overall by the Kansas City Royals

Michael Lombardi, a VeloU athlete since age 11, has been drafted 61st overall by the Kansas City Royals in the 2025 MLB Draft. Known for his relentless work ethic, high-level pitchability, and leadership both on and off the field, Lombardi’s development has been years in the making.

The Critical Skill: Executing Flawless Throw Downs

Velocity Training

Avoid the common mistake of rushing your throw downs. Instead, focus on accuracy and control before building speed. By refining your mechanics, you’ll become a more reliable and effective catcher.

Why Remote and Hybrid Athletes Might Be More Prepared to Maintain Their Gains In-Season

Velocity Training

In-season training isn’t about survival—it’s about maintaining peak performance and maximizing competitive success. The athletes who communicate with their coaches, test their progress, prioritize recovery, train smart, and adjust workloads strategically will not only sustain their off-season gains but continue improving when others are falling behind.

Fatigue Starts From the Ground Up: How Just 35 Pitches Change a Pitcher’s Mechanics

Velocity Training

Even within just 35 pitches, adolescent pitchers showed clear drops in hip strength and rotational efficiency—leading to subtle but meaningful breakdowns in how energy moves up the chain. As the lower half fatigues, the arm is forced to pick up the slack, increasing stress on the shoulder and elbow well before traditional pitch count limits are reached. The takeaway is simple: if you want to protect the arm and maintain performance, you have to monitor and train the engine—your hips and torso—not just the outcome.

Navigating Wellness and Recovery for Athletes with Rob Blanc

Velocity Training

Former professional baseball player turned coach, Rob Blanc, challenges traditional coaching methods by advocating for understanding the individual athlete's unique "blueprint" beyond mechanics, considering their physiology, psychology, and past experiences. He emphasizes the futility of chasing perfect form, encouraging coaches to identify and work with athletes' inherent biases and strengths for peak performance.

Weighted Balls Don't Increase Arm Stress—But Context Is Everything

Velocity Training

A 2022 study in The Journal of Applied Biomechanics found that in collegiate and pro pitchers, changing ball weight (3 to 7 oz) significantly affected velocity and segment speeds—lighter balls sped everything up, heavier balls slowed it down—without increasing measured shoulder or elbow kinetics during the acceleration phase. The key caveat is that the study didn’t measure the deceleration phase, where heavier implements can raise eccentric demands even if acceleration torques stay the same. It also didn’t specify whether the implements were plyoballs or hard leather weighted balls, a detail that matters when translating the findings into real training decisions.

If You Can Throw Strikes, You Can Dominate

Velocity Training

Discover why fastball and breaking ball command is the key to dominance. Learn how VeloU’s online pitching coaching helps high school pitchers refine control and master the strike zone.

You Are Not Your MRI: Why Structural "Abnormalities" in Asymptomatic Pitchers Might Be Normal

Velocity Training

A 2011 study found that nearly 70 percent of pain-free high school pitchers showed “abnormal” elbow findings on MRI, including UCL thickening, bone remodeling, and osteophytes, changes that are often normal adaptations to throwing. Follow-up research in high school, college, and professional players shows the same pattern: structural abnormalities on imaging frequently don’t match symptoms, performance, or injury risk. The takeaway is simple—MRIs are a tool, not a diagnosis, and decisions about treatment should be based on symptoms, function, and clinical context, not imaging alone.

Why Your Teammate's Pre-Workout Might Be Ruining Your Performance

Nutrition

Caffeine can be a performance tool, but it’s not a universal cheat code. New research shows your genetics, specifically how quickly you metabolize caffeine, can determine whether it sharpens your performance or leaves you anxious, overstimulated, and unable to execute. Before copying a teammate’s pre-game routine, it’s worth understanding whether caffeine actually fits your biology.

How Gary Gill Hill Transformed Into a Top 10 Prospect for the Tampa Bay Rays

Velocity Training

Gary Gill Hill’s offseason transformation into a top Tampa Bay Rays prospect focused on refining his pitch arsenal with distinct adjustments, including enhanced separation between his fastball and sinker, and adding two effective slider variations. This development improved his command and unpredictability, making him a stronger, more versatile pitcher.

Unlocking Mobility and Recovery with Myofascial Release for Athletes

Velocity Training

Discover the benefits of myofascial release for athletes. Improve mobility, reduce soreness, and prevent injury with VeloU’s recovery methods.

Poor Sleep Isn’t Just Fatigue, It’s Injury Risk

Nutrition

Sleep isn’t just about recovery—it can directly influence injury risk, emotional stability, and performance. This recent study found that many competitive athletes dealing with chronic sleep issues also experienced increased anxiety, slower recovery, and a higher likelihood of recurring injuries, often while lacking the support or education to address it. At VeloU, we view sleep as a key performance variable, just like workload or mechanics, because better recovery creates better athletes.

The Hidden Cost of Size: How Weight and Height Influence Elbow Stress in Pitchers

Velocity Training

New research is challenging one of baseball’s biggest assumptions—that bigger pitchers are always better. A study of over 600 athletes found body weight is the strongest predictor of elbow torque, meaning added pounds can fuel velocity but also increase injury risk. At VeloU, we focus on building functional mass—size paired with mobility, arm care, and efficient mechanics—so athletes gain sustainable performance, not just stress.

The Art of Gamesmanship: Using Mental Tactics for a Competitive Edge

Velocity Training

Learn how elite athletes gain an edge through legal psychological tactics. Explore gamesmanship strategies that sharpen mental toughness and on-field performance.

Fostering Success with Remote Training: The Crucial Role of the Player-Coach Relationship

Velocity Training

Whether you’re seeking the best online pitching training or simply looking for guidance to help you grow as a player and person, remember the importance of a strong player-coach relationship. At VeloU, our remote coaching for pitchers is about more than just velocity gains—it’s about building a foundation of trust, resilience, and personal growth.

The Power of Plyometrics: Why Explosive Plyometric Training for Athletes Matters

Velocity Training

When it comes to helping athletes gain an edge in strength, speed, and explosiveness, few tools are as powerful as explosive plyometric training for athletes. These high-impact, quick-reaction exercises bridge the gap between raw strength and usable, sport-specific power. Whether you're sprinting, jumping, or changing direction, plyometrics deliver results.

The Key Partnership: Why Open Communication Between Athlete and Coach Is Critical

Velocity Training

Learn why strong communication is the hidden edge in athlete success. Discover how the best remote pitching coaches build trust, clarity, and accountability into every interaction.

Navigating the Baseball Season: Three Common Mistakes Athletes Must Sidestep

Velocity Training

Fine-tune your baseball skills by emphasizing often neglected in-season essentials. Explore the intricacies of hydration, nutrition, and recovery, challenging misconceptions about training. Understand the pivotal role of effective communication in distinguishing between regular soreness and potential injury, ensuring peak on-field performance.

Same Speed, Less Trust: Why the First Year Back from Tommy John Isn’t a True Return

Velocity Training

Most Tommy John comeback stories celebrate the return of velocity — but new research shows that “back” doesn’t always mean “better.” A 2024 study of 91 MLB pitchers found that while velocity and spin returned immediately, fastball usage and performance lagged for a full season. The takeaway: the arm heals in 12 months, but the trust takes 24.

Without Sodium You Stink

Nutrition

Sodium is essential for baseball performance as it regulates fluid balance, improves muscle and nerve function, prevents hyponatremia, and enhances endurance. Athletes should aim for a sodium intake of 3,000-5,000 mg per day, considering individual factors such as sweat rate and training intensity.

2 By 3! Improve pitching control with online training

Velocity Training

Master the 2-by-3 approach to pitching dominance. Learn how VeloU’s online pitching coaching helps pitchers improve command, attack the zone, and lower their ERA.

The Secret to Faster Recovery? Give Blood Flow Restriction Training a Try

Velocity Training

Discover how blood flow restriction (BFR) training accelerates recovery, boosts muscle growth, and supports rehab. Learn why it's becoming a must for serious athletes.

Navigating the New Era of College Baseball: A Guide for Aspiring Athletes

Velocity Training

As we navigate this new era of college baseball, let's remember that it's not merely about where you start but where you finish. With careful planning, a keen understanding of the new rules, and a strategic approach to career development, young athletes can still achieve great success and make their mark in the ever-evolving landscape of college baseball. Let’s embrace these changes with eyes wide open and move forward with a plan that prepares our athletes for the future.

Adonys Guzman Drafted by The Pittsburgh Pirates After Standout Season at Arizona

Adonys Guzman, current VeloU athlete and standout catcher at the University of Arizona, has been selected 144th overall by the Pittsburgh Pirates in the 5th round of the 2025 MLB Draft. Known for his elite arm, advanced receiving skills, and consistent production, Adonys continues to raise the standard for what it looks like to train the right way.

Parents Corner

Recruiting Center

Building Bulletproof Connective Tissues: What Really Stimulates Tendon and Ligament Growth

Paul Franzese

The Importance of Cultivating Positional Awareness in Youth Athletes

Paul Franzese

We Wrote the Rule and Forgot to Read the Field

Dr. Nick Serio