Is There a Difference Between Speed and Strength?

We see a distinct difference in our college pitchers based on the philosophy of their strength coaches. Speed and strength can be equally important in preparing the body for maximum performance, but the wrong kind of strength training can actually have a negative effect on speed.

The first question is whether the strength training is designed to build speed or muscle bulk. The two are related but can also be very different. For instance, a boxer must have the right combination of both. Too much muscle without speed makes him, or her, an easy target. Yet a certain amount of power is necessary to enhance that speed. A sprinter, gymnast, or tennis player faces the same challenge. How do you balance strength and speed?
First, we need to understand the female body. It works in very different ways from the male body and has specific advantages. Is her program fighting those advantages or complimenting them? For instance, a female has superior flexibility, which can lead to dynamic movements that result in excellent speed and sharp breaking pitches. Yet, some of my college pitchers come home with big shoulders and muscles that are so tight that they are robotic in their movements, which kills speed and the ability to throw breaking pitches. This is a case where power suppresses speed.
On the other hand, some pitchers return with the look of a gazelle, graceful, smooth, yet explosive. Every movement is efficient. We find the strength coaches at their school are training them more like sprinters, gymnasts, or swimmers. These are people who must achieve total efficiency in every move.
The pitching coach must also understand some of these principles. What can we learn from other sports that can enhance speed? Quickness and flexibility not only affect the speed at which a ball travels, but also the rate of desired spin. Many of the traditional drills and training methods actually cause tension or lead to inefficient movement patterns which limit the ability of the pitcher to perform at peak.
As you train your pitchers, think more about the cheetah or gazelle, and less about the bull elephant. If you have questions, feel free to contact us. We are training instructors and college coaches around the country and love working together to learn new and exciting ways to do a better job.