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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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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”!

#1 Recruiting Tool = Social Media???

Recruiting

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

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.

Creatine - NOT a Steroid, but still pretty damn important!

Nutrition

Creatine is a naturally occurring compound in the body that enhances energy production, power output, muscle volume, recovery, work capacity, and adaptation to resistance training. It is a safe and effective supplement that can be easily consumed by mixing 5g of creatine monohydrate powder with any liquid on a daily basis, but consulting with a healthcare professional is advised.

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.

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.

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.

Shoulder Strength, Not Flexibility, Drives Pitch Velocity in College Arms

Velocity Training

New research confirms what high-level coaches have long suspected: shoulder rotational strength—not passive mobility—is the key driver of throwing velocity. The study found strong correlations between external rotation strength and both pitch velocity and joint force output, while range of motion showed no meaningful link. At VeloU, this reinforces our approach of prioritizing targeted strength development over chasing excess flexibility to help pitchers throw harder and stay durable.

Unlocking Complete Athleticism by Training in All 3 Planes

Velocity Training

Discover how training in all three planes of motion — sagittal, frontal, and transverse — can unlock complete athleticism, enhance performance, and reduce injury risk for multidirectional athletes.

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.

Why Positive Visualization Isn't Enough: The Hidden Power of Negative Imagery in the Yips

Velocity Training

A 2023 PLOS ONE study found that athletes with throwing yips don’t struggle to visualize success—they struggle with vivid, intrusive images of failure that persist even after symptoms improve. Positive imagery alone isn’t enough because negative scripts can coexist and dominate under pressure, especially when anxiety and avoidant coaching cues reinforce them. Effective intervention has to directly address negative imagery, regulate anxiety, and shift instructional language, rather than relying on “just think positive” approaches.

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.

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.

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.

The Dynamometer - Your Arm's Best Friend

Velocity Training

Discover how the dynamometer can revolutionize your arm care routine. Learn how virtual drills for pitchers and remote pitching training for injured players use data-driven insights to optimize performance and prevent injuries.

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.

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.

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.

Proper Hydration for Athletic Performance

Nutrition

Proper hydration is essential for all individuals, but it is especially crucial for high-level athletes. Athletes need to maintain proper fluid balance to regulate body temperature, transport nutrients, and maintain optimal physical performance.

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.

Your Mechanics Are Supposed to Change Under Fatigue

Velocity Training

A recent study showed that as pitchers fatigued, their mechanics changed, but their velocity and accuracy didn’t. That matters because not every movement change under fatigue is a red flag; often, it’s the body adapting to maintain performance. The bigger takeaway is that training shouldn’t focus on chasing perfectly repeatable mechanics, but on building athletes strong and resilient enough to adapt when fatigue sets in.

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.

Towel Drills & Elbow Stress: What the Data Actually Says

Velocity Training

Towel drills may feel low-impact, but new research shows they still generate 80% of the elbow stress of a full-effort throw—making smart usage essential.

The Force Velocity Relationship: Understanding This Fundamental Principle

Velocity Training

Discover how the force velocity relationship explains motion in sports and physics. Learn how VeloU uses this principle in elite remote pitching training programs.

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.

From Undrafted Free Agent to Carolina League Pitcher of the Year - Texas Rangers Prospect Aidan Curry

Velocity Training

At 17, Aidan Curry faced a crucial decision: college or professional baseball. Choosing the latter, he joined the Texas Rangers, now ranking as their #16 prospect. His journey, marked by resilience, includes overcoming challenges in the rookie league and a breakthrough during a lockout. Aidan's story underscores the value of a resilient mindset and learning from setbacks. Discover more in the full episode of VeloUnlocked w/ Dr. Nick Serio.

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.

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.

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.

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.

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.

Throwing Hard Increases Elbow and Shoulder Stress - Except When It Doesn't

Velocity Training

Throwing harder doesn’t automatically mean more joint stress, especially once pitchers reach higher velocity ranges—but that depends on who’s throwing. Research shows college pitchers can operate above 85 mph without proportional increases in elbow and shoulder stress, while high school pitchers at the same speeds often cannot. The difference comes down to physical maturity, strength, and how efficiently the body transfers force, not just how hard the ball is thrown.

Fatigue Is the Enemy: Understanding and Managing Stress to Optimize Baseball Performance

Velocity Training

Discover how fatigue affects baseball performance and learn the best fatigue management strategies to enhance velocity, prevent injuries, and extend careers.

When Injury Steals Your Sleep (And Your Sleep Steals Your Recovery)

Velocity Training

This article breaks down how injury-related pain and inflammation disrupt sleep, blunt growth hormone release, and slow tissue healing, creating a cycle that increases reinjury risk. Research shows injured athletes with poor sleep recover more slowly, perform worse, and face up to a 70% higher risk of getting hurt again, even if the injured tissue appears “healed.” The takeaway is simple but often ignored: sleep quality needs to be treated as a core part of rehab and return-to-play decisions, not an afterthought.

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.

The Case for Caution: Why Increasing Range of Motion During the Season May Not Be Beneficial

Velocity Training

As athletes, the best ability is indeed availability. Being available and at peak condition for every game is more valuable than achieving greater flexibility at the cost of potential injuries. Educating oneself on strategic training choices can make the difference between a successful season and one hampered by avoidable injuries. Instead of mindlessly opting for stretching or pushing ROM limits, consider a more measured, informed approach to physical preparation. This not only safeguards your health but also ensures that your performance remains consistently high.

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.

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.

Early Wear, Early Warning: What Shoulder and Elbow Imaging in Dominican Prospects Tells Us About Youth Development

Velocity Training

A new study on 75 Dominican MLB prospects revealed that nearly every athlete—average age just 17.9—already showed shoulder and elbow changes typically seen in seasoned professionals. Despite being pain-free, most had partial UCL tears, labral fraying, or rotator cuff tendinosis, underscoring how early specialization and nonstop training accelerate physical adaptation. At VeloU, we use findings like this to reinforce our belief that the goal isn’t to avoid adaptation, but to manage its pace—because long-term velocity and health depend on structured progression, not constant exposure.

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.

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.

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 D -Vitamin D That Is

Nutrition

This article highlights the crucial role of Vitamin D in enhancing muscle health, strength, and overall baseball performance. It emphasizes the importance of proper supplementation and consulting with professionals to meet individual needs and goals.

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.

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.

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.

Tapping into the Power of Overcoming Isometrics

Velocity Training

Discover how overcoming isometrics can dramatically improve strength, power, and athletic performance. Learn how to apply this advanced training method with tips from VeloU's strength coaches.

The Strength of Stillness: The Purpose and Power of Isometric Strength Training

Velocity Training

Discover how isometric strength training boosts power, stability, and mobility for athletes. Learn how to integrate isometrics into your remote or in-person training for better results.

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.

Ava Papaleo’s Journey to Becoming New York’s Top Softball Player

Velocity Training

Ava Papaleo's path to becoming New York's top softball player wasn't easy, overcoming both a torn labrum and a torn UCL before returning to earn Gatorade New York Player of the Year honors. Through years of training and rehab at VeloU, she developed the mental toughness and confidence that helped her hit .548 as a senior and earn a Division I opportunity at the University of Virginia.

The Hidden Cost of Early UCL Tears: Why Timing Shapes a Pitcher’s Future

Velocity Training

Tommy John surgery is often painted as a “reset button,” but new research tells a different story. Data shows that pitchers who undergo UCL reconstruction early in their careers are far less likely to reach MLB and have shorter careers than those who delay injury into their mid-20s. At VeloU, this reinforces our philosophy: sustainable velocity and smart workload management—not quick fixes—are what truly extend careers.

Your Fastball in the "Deadzone"? Here's Why It Might Not Matter

Velocity Training

Wondering why your 4-seam fastball is stuck in the "deadzone"? Discover how elite remote pitching coaches at VeloU use advanced metrics like Vertical Approach Angle (VAA) to help athletes outperform expectations—even with average spin.

Top NCAA Baseball Highlights & Fresh Debuts – Velo Report Episode 1

Velocity Training

Episode 1 of the Velo Report breaks down this weekend’s NCAA baseball highlights and debuts from VeloU athletes, featuring standout performances from players like Dylan Vigue, Michael Lombardi, and Marcel Kulik. Our report highlights key moments and provides detailed analysis of impressive outings and vital contributions across top college baseball programs. Visit our blog for in-depth coverage of the action and training tips designed to help athletes and their families stay informed and competitive.

Should We Avoid Lifting The Day After A Start?

Velocity Training

Most pitchers aren’t fully recovered 24 hours after a start, even if they feel fine, because HRV data shows the body is still in a stress-dominant state until closer to 48 hours. That means next-day lifting or added intensity may compete with recovery instead of helping it, which can slow adaptation and potentially increase injury risk. Tracking individual recovery metrics like HRV gives coaches a clearer picture of when an athlete is actually ready to handle stress, rather than relying on fixed schedules or subjective feel.

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.

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.

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.

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 Variability is the Key to Athletic Success

Velocity Training

Remote pitching training isn’t just about recreating the in-person experience—it’s about optimizing for real-world adaptability. At VeloU, we ensure that every drill, rep, and coaching cue builds resiliency and high-level movement control, not just mechanical repetition.We train athletes to move efficiently under changing conditions.We prioritize sustainable development over short-term mechanical fixes.We use variability to prevent injuries and maximize long-term potential.The best remote pitching coaches don’t just give you drills—they give you a system to adapt and thrive, no matter where you train.

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.

How Teddy Bancroft Gained 6 MPH and Transformed His Pitching Arsenal This Offseason

Teddy Bancroft added over 25 pounds this offseason while maintaining elite jump metrics, helping him take his fastball from 85 to 91 MPH. Along with added strength, he refined his lower-half mechanics and pitch shapes, and now sits consistently over 90 with a sharper, more complete arsenal.

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.

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.

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.

Are We Trying to Comeback Too Soon? The Sobering Reality of Revision UCL Reconstruction

Velocity Training

A 14-year analysis of 191 professional pitchers who underwent revision UCL surgery found that only 72% returned to play and just 59% reached their previous performance level, with most losing nearly two full seasons in the process. Pitchers who needed a second surgery tended to return from their first reconstruction earlier, reinforcing concerns that current return-to-play timelines may be too aggressive. The findings suggest that workload management, sleep, and individualized, evidence-based rehab programs matter far more than surgical technique in protecting long-term careers.

Unlock Your Athletic Potential Through Mobility Training

Velocity Training

Discover why mobility training for athletes is essential for unlocking explosive power, preventing injuries, and optimizing performance. Learn how to incorporate mobility work into your training routine with tips from VeloU.

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.

The All-Natural Muscle-Building Supplement: How Creatine Boosts Athletic Performance

Nutrition

As a baseball athlete, maximizing strength, power output, and recovery is essential—especially if you're working with a remote pitching coach or training for velocity gains. Creatine supports all of those goals, making it an ideal foundation for your supplement stack.

What is Hypertrophy?

Velocity Training

Hypertrophy refers to the increase in muscle size achieved through specific types of strengthtraining. It is one of the main outcomes of resistance and weight training and happens when thefibers of the muscles sustain damage or injury. The body repairs damaged fibers by fusing them,which increases the mass and size of the muscles.

When One Arm Does Too Much: Why Pitchers Who Catch Face Nearly Triple the Injury Risk

Velocity Training

New research is challenging one of baseball’s oldest habits. A 2018 study found that high school pitchers who also catch are nearly three times more likely to suffer a shoulder or elbow injury—largely due to cumulative throwing volume and lack of recovery. At VeloU, we treat all throws as load events, ensuring recovery, tracking, and strength work match the true demands of the athlete’s position.

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.

The Pitch Clock Paradox: Why Faster Games May Be Protecting Pitchers’ Elbows

Velocity Training

MLB’s pitch clock was expected to spike arm injuries, but new research shows a surprising twist: pitchers are actually logging more pitches and innings before breaking down. By shortening games and reducing downtime, the clock may help pitchers maintain rhythm and coordination — shifting injury risk toward younger starters instead of relievers. The takeaway? Fatigue isn’t just about pitch counts anymore — it’s about tempo, density, and recovery.

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.

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.

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.

A Message to Struggling Pitchers: Remember Your Worth

Velocity Training

Struggling on the mound? The best remote pitching coach shares advice to help pitchers regain confidence and overcome adversity.

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.

Broad Jumps and Hip Strength: What Really Predicts Power in Youth Hitters?

Velocity Training

A new 2025 study highlights that while size still gives youth baseball players an edge, explosive lower-body power and hip stability play a major role in hitting performance. Broad jump distance and nondominant hip strength stood out as key predictors of exit velocity—qualities athletes can actually train, even before size catches up. For parents and coaches, the message is simple: build power early, and you’ll set the foundation for long-term success.

The Remarkable Evolution of Tyler Renz: A Journey from Prodigy to MLB Draft Pick

Tyler Renz started training at Velo University at 13 and achieved a 93.3 MPH fastball by his junior year, gaining MLB scouts' attention. His athletic and personal growth led to a standout high school career and a professional baseball opportunity, showcasing his dedication and excellence.

Enhancing Pitching Mechanics: The Importance of Matching Plane at Front Foot Landing

Velocity Training

Understanding and implementing the correct alignment at front foot landing can dramatically enhance a pitcher’s effectiveness and durability. At VeloU, we continually innovate our training methods to ensure our pitchers not only perform at their best but also stay injury-free. By refining mechanics through targeted drills and alignment strategies, we help athletes reach their highest potential on the mound.

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.

Why Self-Organization is Key to Developing Elite Athletes

Velocity Training

Many training programs focus on “fixing” mechanics without recognizing that movement is context-dependent. Pitching isn’t about memorizing one way to throw—it’s about developing a system of movement adaptability that works in any situation.At VeloU, we don’t teach pitchers to force a specific motion. Instead, we provide training environments that guide the body toward optimal solutions—solutions that athletes can apply in real-time, whether in practice, in a game, or under high-stakes competition.

Why Baseball Players Need to Make Cardio a Priority

Velocity Training

Learn why cardio is essential for baseball players and how it improves stamina, recovery, injury prevention, and power. Discover smart cardio options and VeloU's expert training approach.

The Transformation of Dallas Dunn: A VeloU Remote Training Success Story

Velocity Training

Dallas Dunn's story showcases the immense value of personalized pitching coaching online and the innovative approach of programs like VeloU’s best virtual baseball training plans. His journey proves that with the right guidance and a willingness to embrace unconventional methods, pitchers can break through their perceived limits.

The Biggest In-Season Mistake: Stopping Weight Training

Velocity Training

Avoid the biggest in-season mistake: stopping weight training. Learn why maintaining strength is essential for injury prevention and performance, and how VeloU’s remote pitching program keeps you at your best.

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.

Beyond Water: What Else You Need for Optimal Hydration

Nutrition

Water alone isn’t enough for athletes. Learn how optimal hydration requires electrolytes, carbs, and nutrients for peak performance and recovery.

The Peril of Increased Valgus Torque for Power Pitchers

Velocity Training

Discover how increased elbow valgus torque affects high-velocity pitchers and how VeloU’s remote pitching training helps reduce injury risk while developing performance.

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.

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.

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.

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 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.

Early Movement Screens Could Help Prevent Injuries?

Velocity Training

A 2024 study following over 250 youth pitchers found that failing a simple deep squat test, especially with hands behind the back, was strongly linked to a higher risk of medial elbow injuries. The takeaway isn’t about squat strength, but about movement quality—when the lower body and trunk can’t coordinate or control force, the elbow ends up taking on stress it shouldn’t. It’s another reminder that arm injuries in young pitchers usually start well before the arm, and simple movement screens can help catch those issues early.

The Importance of Targeted Throwing Programs for Baseball Players

Velocity Training

Learn how targeted throwing programs improve mechanics, increase velocity, prevent injury, and accelerate performance for baseball players. Discover how VeloU integrates this critical training element.

Throwing Harder Doesn’t Mean More Arm Stress — Until You Throw Harder

Velocity Training

Throwing harder doesn’t always mean more arm stress — unless you’re throwing harder than you normally do. This study on 91 pro pitchers found that while velocity only weakly predicted arm stress across pitchers, it strongly correlated with stress within the same pitcher. At VeloU, we use this insight to tailor throwing programs based on each athlete’s unique stress response, tracking torque, recovery, and force output to keep velocity gains from crossing into injury risk.

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.

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.

The Importance of Aerobic Capacity in Baseball

Velocity Training

Discover why aerobic capacity in baseball matters more than you think. Learn how endurance training can enhance recovery, velocity, and performance.

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.

Parents Corner

Recruiting Center

Reframing Failure: A Strategic Approach to Enhancing Athletic Performance

Dr. Nick Serio

Navigating Wellness and Recovery for Athletes with Rob Blanc

Dr. Nick Serio

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

Dr. Nick Serio