Knowing how to throw a fastball is a very basic skill for any pitcher. There are many skills and qualities that make up a good pitcher and being able to throw hard is one of them. While the ability to throw with velocity is very much a God given ability there are several practice techniques that will help improve a pitcher's fastball.
Proper mechanics are perhaps the most important factor when you throw a fastball, or any pitch for that matter. Good mechanics help you have an efficient throwing movement. You want to develop a smooth and relaxed pitching motion and practice that motion until it becomes second nature. Your motion should include a strong leg drive, hip rotation, explosive arm acceleration and a smooth follow through. Remember that your arm speed at the moment of release is directly related to the speed of the pitch.
Pitching fitness and conditioning is also very important. Running on a regular basis will help your general fitness and endurance. Combining distance running and wind sprints will provide excellent conditioning. Weight training exercise for all your major muscle groups will improve muscle strength. Light stretching is also recommended particularly after pitching.
In between starts the long toss drill can be very helpful. Sessions of about 15 to 20 minutes will help with your ability to throw hard. Be sure to warm up gradually and then begin to increase your distance gradually. During a long toss session remember that you want to throw hard and try to throe through your partner, not just reach him. Do NOT over due long toss as it can lead to a tired or sore arm.
Another important drill is simply to practice pitching as if your were pitching, Between starts you should be doing some throwing off a mound. Use both a wind-up and a stretch position. Maintain focus on each and every pitch.
Remember these tips to help you throw a fastball -
-Develop proper mechanics.
-Develop stronger muscles.
-Practice the long toss drill on a regular basis.
-Concentrate on increasing your arm speed just prior to release of the ball.