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From Division III to Division I: Jack Castillo Earned His Opportunity

Author
Sullivan Towe

Jack Castillo went from an unrecruited 130-pound walk-on at Division III SUNY Plattsburgh to setting the program’s single-season strikeout record with 64 strikeouts in 47 innings. After three years of development and overcoming major confidence struggles, Castillo entered the transfer portal, drew interest from around 20 schools, and committed to Division I Akron.

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Aidan Curry’s Climb Through the Minor Leagues

Aidan Curry has climbed through the Texas Rangers organization since signing as an 18-year-old free agent in 2020, earning Carolina League Pitcher of the Year honors in 2023 and a promotion to Double-A Frisco in 2026. A five-year VeloU athlete, Curry has developed into a consistent strikeout arm with 505 strikeouts across 399 career minor league innings as he continues working toward the Major Leagues.

Dylan Vigue's Journey to the 2026 MLB Draft

After helping lead Georgia to the College World Series with a standout performance in an elimination game, Dylan Vigue's lifelong dream became reality when the Kansas City Royals selected him with the 209th overall pick in the 2026 MLB Draft. Armed with a fastball that reaches 98 mph and a relentless competitive mindset, Vigue now begins his professional career after one of the biggest seasons of his life.

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.

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.

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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.

The Weak Link You Cannot See on a Radar Gun

Velocity Training

A 2019 study found that athletes can lose significant strength in the lower trapezius, a key scapular stabilizer, without seeing any meaningful drop in performance output. Despite maintaining the same racket speed, athletes showed altered scapular mechanics and reduced activation of several important shoulder muscles, suggesting the body can compensate for weakness while placing additional stress on the shoulder. For throwers, the takeaway is clear: velocity alone is a poor indicator of shoulder health, and underlying strength deficits may be developing long before performance declines.

How to Use a Pocket Radar for Remote Training

Velocity Training

Learn how to use Pocket Radar for remote baseball training. Track velocity, manage workload, and optimize your throwing intensity to maximize gains while staying healthy.

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.

Aidan Curry’s Climb Through the Minor Leagues

Aidan Curry has climbed through the Texas Rangers organization since signing as an 18-year-old free agent in 2020, earning Carolina League Pitcher of the Year honors in 2023 and a promotion to Double-A Frisco in 2026. A five-year VeloU athlete, Curry has developed into a consistent strikeout arm with 505 strikeouts across 399 career minor league innings as he continues working toward the Major Leagues.

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.

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.

The Crucial Role of Dynamic Warm Up in Training

Velocity Training

Discover why a dynamic warm up is essential for injury prevention, performance, and overall training quality. Learn how VeloU incorporates sport-specific warm ups for athletes.

Active vs Passive Range of Motion – What’s the Difference?

Velocity Training

Understand the difference between active and passive range of motion to improve your flexibility, mobility, and joint health. Learn how to assess and improve ROM with expert tips.

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.

The Impact of the Automated Strike Zone on Catchers

Velocity Training

The automated strike zone marks a turning point for the catcher position. While this transition presents challenges, it also offers opportunities for catchers to redefine their roles and excel in new aspects of the game. Those who adapt by improving their offensive skills and game management abilities will thrive as baseball continues to embrace innovation.

Beyond Brute Strength: The Often Overlooked Elements of Elite Performance

Velocity Training

Discover why raw strength alone won’t unlock full athletic potential. Learn how remote pitching training at VeloU emphasizes strength-speed balance, skill acquisition, and mental resilience.

Nobody Starts Out Throwing 90MPH

Velocity Training

Miles Blake didn’t just show up throwing 90—he built it through years of consistent lifting, precise nutrition, and nonstop communication with his coaches. From tracking every calorie to refining his delivery and pitch mix, Miles is the blueprint for what happens when you commit to every part of the process.

The Crucial Role of In-Season Training for High School Baseball Players

Velocity Training

Understand the vital role of in-season training for high school baseball players. Learn how it safeguards against injuries, maintains strength and power capacities, and accelerates recovery, contributing to sustained success and longevity in their sporting journey.

Dylan Vigue's Journey to the 2026 MLB Draft

After helping lead Georgia to the College World Series with a standout performance in an elimination game, Dylan Vigue's lifelong dream became reality when the Kansas City Royals selected him with the 209th overall pick in the 2026 MLB Draft. Armed with a fastball that reaches 98 mph and a relentless competitive mindset, Vigue now begins his professional career after one of the biggest seasons of his life.

The Hidden Lever: Why Finger Strength Might Be the Fastest Way to Unlock Pitching Velocity

Velocity Training

Finger strength—especially in the index and middle fingers—plays a critical role in fastball velocity and spin rate, making it a key but often overlooked component of effective pitching development.

Understanding Torque for Better Training

Velocity Training

Discover how understanding torque and biomechanics in strength training can help you optimize joint angles, increase force output, and enhance strength safely and effectively.

The Hidden Performance Killer: How Dehydration Sabotages Athletes

Velocity Training

Learn how dehydration affects athletic performance and why hydration is critical for strength, endurance, and injury prevention.

Don’t Avoid the Bench: Why Baseball Players Should Embrace This Lift

Velocity Training

Bench pressing has been misunderstood in baseball strength training. Discover how this classic lift can support velocity gains and injury prevention—when used the right way.

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.

The Inner Game: Why Confidence and Mindset Matter in Baseball

Velocity Training

Confidence and mindset are the most powerful tools in baseball. Learn how athletes at every level can build mental toughness, recover from slumps, and perform under pressure.

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.

Understanding the Central Nervous System: The Body’s Command Center

Velocity Training

Discover how the central nervous system (CNS)—your body’s ultimate command center—controls movement, emotions, cognition, and performance. Learn why athletes should prioritize CNS health and recovery.

The Difference Between Macro and Micronutrients

Nutrition

Learn the key differences between macronutrients and micronutrients, how they fuel the body, and why both are essential to a high-performance nutrition plan.

Lead Knee Extension Isn't Universal: Why Structure and Readiness Matter More Than the Pattern

Velocity Training

Lead knee extension has long been viewed as a universal key to pitching velocity, but recent research shows it’s only beneficial when the athlete is physically and neurologically ready for it. While increased lead knee extension does correlate with higher velocity at all levels, professional pitchers use this pattern to reduce elbow stress through superior strength, coordination, and sequencing. High school pitchers, on the other hand, often gain velocity at the cost of increased elbow torque because their lower-body strength, timing, and fatigue resistance aren’t yet developed enough to support the pattern. The takeaway isn’t to eliminate lead knee extension from youth training, but to stop forcing it prematurely. Mechanics are not one-size-fits-all—structure, readiness, and sequencing matter more than copying a pro-level pattern. Build the athlete first, and efficient lead leg mechanics will emerge naturally, safely, and sustainably.

The Fingerprint of Velocity: Why Fastball Spin Starts in the Hand

Velocity Training

New research confirms what many overlook: finger strength and speed play a crucial role in fastball velocity and spin. Using a sensor-embedded ball, the study found that middle and index finger force output — especially rate of force development — strongly correlates with performance. At VeloU, we’re already applying this science with targeted hand and finger training to unlock overlooked gains.

The Evolving Need for Mobility in Baseball

Velocity Training

Discover why mobility in baseball is critical year-round. Learn how offseason, in-season, and postseason strategies help optimize performance and prevent injury.

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.

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.

When Should Young Athletes Start Weight Training?

Velocity Training

For young athletes striving to improve strength, power, and sports performance, one common question arises: When is the right time to start weight training? While there’s no universal answer, understanding developmental stages and expert recommendations can help parents and coaches make informed decisions. In this blog, we’ll explore the best time to begin weight training for young athletes, what benefits they can expect, and how to safely structure a strength program tailored to their age and maturity level.

How Pitching Velocity Impacts Shoulder Mobility: What Every Thrower Needs to Know

Velocity Training

Many online pitching programs focus only on velocity gains without considering biomechanical efficiency. At VeloU, we use the latest research to ensure that athletes throw harder while reducing stress on the elbow and shoulder. By leveraging video analysis, mobility testing, and data-driven programming, we provide customized remote training solutions that mirror the benefits of in-person coaching.

From Division III to Division I: Jack Castillo Earned His Opportunity

Jack Castillo went from an unrecruited 130-pound walk-on at Division III SUNY Plattsburgh to setting the program’s single-season strikeout record with 64 strikeouts in 47 innings. After three years of development and overcoming major confidence struggles, Castillo entered the transfer portal, drew interest from around 20 schools, and committed to Division I Akron.

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

Velocity Training

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.

Reactive Strength: The Underrated Skill for Elite Athletes

Velocity Training

Reactive strength is one of the most important yet overlooked traits in elite sports performance. Learn how developing this skill improves throwing, sprinting, and change-of-direction ability for high-level athletes.

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.

Dead Arm Isn't Just Fatigue: Why Grip Strength Might Be Signaling Vascular Compromise

Velocity Training

A 2017 study found that grip strength only drops when blood flow is restricted in the late cocking position, suggesting some pitchers may be dealing with vascular limitations during throwing without realizing it. This could help explain “dead arm” symptoms like loss of command and velocity even when imaging looks clean. It also points to a bigger issue—if forearm muscles aren’t getting enough blood flow, the elbow takes on more stress, which may increase injury risk over time.

The Lab Might Be Walking Out of the Stadium

Velocity Training

A new study suggests that broadcast video may be able to measure a pitcher's mechanics with accuracy close to traditional motion-capture systems, potentially making advanced biomechanical analysis far more accessible. The research also found that injury risk is driven more by a pitcher's mechanical variability, worst pitches, and prior injury history than by their average delivery, reinforcing the value of individualized monitoring. While the technology still needs further validation, it points toward a future where high-level injury screening could be available to athletes well beyond the professional level.

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.

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.

How to Help Picky Eaters: A Parent’s Guide to Nutritious Mealtimes

Nutrition

Struggling with picky eaters? Discover 9 expert-backed strategies to encourage healthy eating habits in kids and teens. Make mealtimes easier today.

How Dietary Fat Content Alters Muscle Recovery: The Hidden Effect of Food Matrix on Protein Synthesis

Nutrition

A new study shows that what you eat after training matters just as much as how much protein you get. When protein was paired with higher fat, muscle protein synthesis dropped significantly—likely because fat slowed digestion and delayed amino acid delivery. For athletes, the takeaway is simple: go lean right after training, and save higher-fat meals for later when recovery isn’t as time-sensitive.

The Key to Sustainable Progress: Training Consistency for Athletes

Velocity Training

Learn why training consistency for athletes is the foundation of long-term performance, and how VeloU’s remote and in-person coaching models help build habits that stick.

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.

The Vital Importance for Athletes of Training to Move Quickly

Velocity Training

Learn why training to move quickly is essential for athletes. Improve speed, reaction time, and injury resilience with explosive athletic training methods.

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.

Navigating Being Out of the Bullpen

Velocity Training

Being a bullpen pitcher is all about preparation, efficiency, and adaptability. You never know when your moment will come, so staying physically and mentally locked in is essential. Mastering your warm-up routine and game awareness will set you up for success when the bullpen door swings open. Learn how to stay physically and mentally ready as a bullpen pitcher. Master warm-up routines, stay engaged in the game, and prepare for your moment on the mound with expert tips from VeloU.

The Sticky Truth: What Really Happened After MLB’s Foreign Substance Ban

Velocity Training

When MLB banned sticky substances in 2021, most expected chaos—more injuries, wild pitches, and loss of control. But new data from Samborski et al. (2025) tells a different story: no rise in injuries and even better pitching performance across the board. The real takeaway? When forced to adapt, pitchers proved that natural grip and refined mechanics beat artificial aids every time.

Understanding "Elbow Flu": How Colds Can Impact Throwing Athletes

Velocity Training

"Elbow flu" describes joint inflammation throwing athletes may experience during or after a viral illness, like a cold, which can cause stiffness, pain, and reduced range of motion. To avoid setbacks, athletes should scale back training intensity, focus on recovery, and monitor symptoms while prioritizing their long-term health.

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.

D1 Bound: VeloU Athletes Reflect on Their Path to Signing Day

Recruiting

Several VeloU athletes are celebrating their commitment to Division I baseball programs, marking a major milestone in their athletic careers. Through dedication, hard work, and support from their families and coaches, these athletes have reached a pivotal moment in their journey. This blog highlights their stories and reflects on how VeloU played a role in their development along the way.

#1 Recruiting Tool = Social Media???

Recruiting

How We Are Leveraging Social Media to Help Our Athletes Get Recruited?

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.

Why Should You Start Weight Training?

Velocity Training

Weight training is crucial for youth athletes, improving strength, power, and overall performance while preventing injuries. Balancing skills and strength training, along with consistent effort, leads to significant improvements and long-term success in sports.

Baseball’s Unstable Truth: The Vital Need for Core Stability

Velocity Training

Discover why core stability is crucial for every baseball athlete. Learn how elite trunk control boosts performance, reduces injury risk, and anchors rotational power in pitching and hitting.

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.

Towel Drills Aren’t as “Low Stress” as You Think

Velocity Training

Towel drills are often considered a low-risk bridge from rehab to throwing, but new research shows they may not be as stress-free as once believed. A 2024 study found that drills using a simple face towel can generate up to 80% of the elbow torque seen in full-effort throws — challenging long-held assumptions about their safety and utility. At VeloU, we avoid towel drills in favor of progressions that promote authentic mechanics and better control stress.

Dialing In Your Optimal Performance Weight

Velocity Training

Learn how serious athletes can determine and maintain their optimal performance weight to improve speed, power, and endurance. Find out what works best for your sport and body type.

The Pinch Strength Paradox: Why Grip Training Might Be Missing the Point

Velocity Training

Research on pro and Division I pitchers shows that traditional crush grip strength has little relationship to spin rate or pitch quality. Instead, pinch strength, wrist extension, pronation strength, and how force is applied through the middle finger are far stronger predictors of fastball efficiency and breaking ball movement. These findings suggest pitching training should shift away from generic grip work toward more targeted, anatomy-specific hand and wrist development.

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.

Reframing Willpower: Harnessing Unlimited Potential

Velocity Training

Discover how to reframe willpower as a limitless resource. Learn strategies to build mental toughness and unlock your full potential with Velo University.

Why There’s No One-Size-Fits-All Pitching Mechanics – And How We Adjust for It in Remote Training

Velocity Training

At VeloU, we don’t create robotic pitchers—we develop adaptable, high-performance athletes. Instead of forcing kids into a system, we help them find their own best version of a powerful, repeatable delivery.

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.

Elbow Flexion Excursion: Why High School Pitchers Move More, Stress More, and Gain Less

Velocity Training

A new 2025 study challenges the idea that more arm motion equals better pitching. Researchers found that high school pitchers move their elbows through a larger range than professionals—creating more stress for only minimal velocity gains. At VeloU, we see this as proof that efficiency starts with the body, not the arm: the best throwers don’t move more—they move better.

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.

Unlock Your Potential – Why Unilateral Training Is a Must for Baseball Players

Velocity Training

Discover why unilateral training is essential for baseball players. Learn how single-leg strength, balance, and injury prevention boost performance.

The Importance of Understanding Movement Bias as a Coach

Velocity Training

Learn why recognizing movement bias is essential for fitness and pitching coaches. Discover how it helps prevent injuries, optimize performance, and personalize training programs.

The Showcase Paradox: Why Limiting Exposure May Be the Key to MLB Success

Velocity Training

A new 2025 study challenges the long-held belief that more showcases mean more opportunities for pitchers. Researchers found that athletes who limited themselves to fewer than 10 appearances—and started later in their development—were far more likely to reach MLB. The takeaway is clear: strategic, selective exposure beats oversaturation every time.

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.

The UCL Paradox: Why Your Ligament Gets Stiffer and Looser at the Same Time (And What That Means for Staying Healthy)

Velocity Training

Pitching research sounds contradictory on the UCL because different studies measure different athletes, tools, and time windows—but when you zoom out, the ligament is constantly balancing short-term fatigue with long-term adaptation. In healthy, asymptomatic pitchers, the UCL may “soften” right after throwing and return to baseline within about 24 hours, while symptomatic or overloaded arms can take 2–4 days to normalize and show bigger red flags. The takeaway is that pitch counts alone miss the real story, so coaches should pay attention to recovery signals like lingering soreness, grip strength drops, velocity/command changes, and mechanical breakdowns to decide when to push and when to back off.

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.

The Importance of a Throwing Ramp Up Program for Athletes

Velocity Training

A throwing ramp up program is critical for pitchers and overhead athletes to build arm strength safely and prevent injuries. Learn how to structure it and why it matters.

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.

Why Stride Length Might Be the Most Underrated Variable in Your Delivery

Velocity Training

Stride length is one of the most overlooked yet impactful variables in pitching mechanics, with research showing that reaching ~80% of body height creates a threshold for higher velocity without increasing elbow stress. Longer strides allow pitchers to rotate the pelvis earlier and more aggressively, shifting force production toward the lower body and trunk instead of relying on arm-dominant compensations. When developed through individualized, athlete-driven training—not forced mechanics—stride length becomes a powerful way to improve velocity, efficiency, and long-term durability.

Breaking the Mental Trap in Pitching: Insights from Ironic Process Theory

Velocity Training

By understanding and applying principles like ironic process theory, pitchers can overcome mental blocks, improve their performance, and develop a mindset built for success on the mound. Train smarter. Train stronger. Train with VeloU.

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.

Incorporating Eccentric Training Into Your Workouts

Velocity Training

Tap into the benefits of eccentric training for enhanced muscle growth and strength. Implement controlled eccentric phases to break through fitness plateaus and optimize your workout routine.

Shoulder Strength or Shoulder Power: Which Is More Impactful to Throwing Velocity?

Velocity Training

Shoulder strength does play a role in throwing velocity, but it’s only one piece of a much bigger picture. Research shows stronger rotator cuff muscles can add small velocity gains, but once a basic strength foundation is built, factors like sequencing, timing, and energy transfer through the kinetic chain become far more important. The arm helps deliver velocity, but most of it is created by how well the body moves and transfers force from the ground up.

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.

How to Properly Manage CNS Load For Training Athletes

Velocity Training

Overtraining can lead to CNS fatigue, which can have a detrimental impact on strength, power,and performance in throwing and weightlifting. Here are some tips for managing CNS load andrecovery time in a training program for baseball players.

The Visionary Path: From Fleeting Motivation to Lasting Drive

Velocity Training

Becoming unstoppable isn't about finding motivation; it's about becoming the embodiment of the values and vision you hold for yourself. It's time to embody the grind, embrace the discipline, and relentlessly pursue the future you've envisioned. Remember, the best way to predict your future is to create it. So, chase down that vision with all the fervor you can muster and transform your aspirations into reality.

Unlocking Peak Performance: Why not training in season is stunting your growth

Velocity Training

In this blog, the focus is on debunking the misconception that in-season training is a luxury, emphasizing the priority every high-level athlete and program places on maintaining a consistent training regimen during the competition season. The article highlights the need for strategic adjustments, dispels time constraints, and underscores the comprehensive approach to student-athlete well-being through tailored training, addressing physical conditioning and broader aspects of their overall health.

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.

How Early Morning Workouts Transformed My Pitching: A Game-Changing Strategy for Managing Adrenaline

Velocity Training

For athletes who find themselves struggling with similar issues of adrenaline overload, I highly recommend giving this method a try. It might be challenging at first, especially if you’re not a morning person, but the potential benefits in terms of enhanced game-day performance and overall well-being are well worth the effort.

From Rec League to State Champion, Selden Kolkebeck Never Stopped Competing

From hitting his first home run in a rec league championship to throwing a shutout in a state title game, Selden Kolkebeck's competitive drive has fueled every step of his baseball career. Now topping 95 mph with a 0.72 ERA, 126 strikeouts, and a commitment to Columbia University, he's chasing his next goal: becoming a triple-digit arm.

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.

Why I Love VeloU - Ben Schulman

Recruiting

Ben Schulman shares his transformative experience at VeloU, where dedicated training led to improved pitching performance and a commitment to the University of Virginia.

Best Remote Pitching Coach Strategies: Disrupting Hitters' Timing and Decisions

Velocity Training

Discover remote pitching coach strategies to help pitchers disrupt hitters with movement, velocity, and deception. Learn how VeloU trains elite athletes.

The Power of Discipline: Cultivating Self-Respect Through Perseverance

Velocity Training

Discipline turns dreams into reality. It separates those who achieve greatness from those who settle for mediocrity. By embracing discipline, individuals build a strong foundation of perseverance, resilience, and self-respect.

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.

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 Hidden Performance Killer: How Outside Stressors Undermine Your Game

Velocity Training

Discover how outside stressors like school, work, and relationships can silently sabotage your training, recovery, and performance. Learn actionable strategies to neutralize them.

Staying Primed: Why Warming Up Is Crucial in the Cold

Velocity Training

Discover why warming up in the cold is crucial for outdoor athletes. Learn physiological impacts, key warm-up strategies, and how to protect performance in frigid weather.

Fueling the Machine: How to Optimize Athlete Nutrition Throughout the Day

Nutrition

Learn how to optimize athlete nutrition with a full day of strategic eating. Boost performance, recovery, and energy levels with this nutrient timing guide for athletes.

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.

Boost Your Recovery with Electrical Muscle Stimulation (Stim)

Velocity Training

Discover how electrical muscle stimulation (stim) accelerates recovery, reduces soreness, and improves circulation. Learn how elite athletes use EMS and how VeloU integrates it into training.

We Wrote the Rule and Forgot to Read the Field

Velocity Training

A recent study found that high school pitch count mandates alone have not reduced shoulder and elbow injuries, largely because most injuries occur during practices and other throwing that isn't tracked by game pitch counts. However, two specific rules—requiring rest between consecutive pitching days and limiting pitchers to 105 pitches or fewer per day—were strongly associated with lower injury rates but have not been widely adopted. The takeaway is that protecting pitchers requires monitoring total throwing workload year-round, not just pitches thrown during high school games.

No Weights, No Velo: What Happens When Pitchers Only Throw

Velocity Training

A new study tracked Division I pitchers over an 8-week throwing-only program and found their fastball velocity dropped by 6.3 mph—despite consistent mound work and no changes in mechanics. At VeloU, this reinforces a clear truth: without strength training, pitchers can’t maintain power, even when everything else stays the same.

The Power of Systemic Habits: Sleep, Nutrition, and Hydration

Nutrition

Discover how systemic habits like sleep, nutrition, and hydration fuel peak athletic performance. Learn how remote baseball training for pitchers and advanced pitching programs online can help you optimize recovery and sustain success.

Monitor Your Sleep to Maximize Training Adaptations

Velocity Training

Discover how tracking sleep can maximize training adaptations. Learn how VeloU athletes use sleep metrics to prevent overtraining and improve performance.

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.

Parents Corner

Recruiting Center

Lactic Acid: The Misunderstood Player in Muscle Fatigue

Paul Franzese

Does Velocity Make Up For Missing Your Spot? What 1,000+ MLB At-Bats Reveal About Accuracy vs. Speed

Dr. Nick Serio

The Hidden Performance Killer: How Dehydration Sabotages Athletes

Paul Franzese