The 4-Week Velocity Starter Guide

Coach Grady's mobility-first protocol. Week 1 of the system, free. For pitchers 13 and up.

Read this first

Coach Mike Grady here.

I've coached pitchers for 20+ years. 95 of them are on college rosters right now. Hundreds more have played college baseball. 8 were drafted by MLB organizations.

Every pitcher who walks into our facility runs the same protocol, and it starts with 10 minutes of mobility. If the body can't move, you can't throw harder. You'll just get hurt faster.

This guide is week 1. Print it, save it, or bookmark this page.

The velocity formula

Mobility + Strength + Progressive overload = MPH. Velocity isn't a workout. It's a system.

• Mobility. Daily, 10 minutes. Upper back, hips, shoulders. If it's not loose, it can't load.
• Strength. 3 days a week. Back of the body and rotation. Builds the engine.
• Overload. Heavy ball ladders with progressive intent. Trains force production.
• Recovery. Arm care daily. Sleep, water, deload weeks. The missing variable.

The 10-minute mobility routine

Do this every day, before any lift and any throw. Skip the rest if you skip this.

A. Soft tissue release (3 minutes)

• Lacrosse ball, front of shoulder (pec minor): 60 seconds per side. Pin it just under the collarbone. Breathe slow through the nose.
• Lacrosse ball, lat (against a wall): 45 seconds per side. Pin it just below the armpit, lean in and breathe.
• Lacrosse ball, back of the armpit: 45 seconds per side. Uncomfortable but tolerable.

B. Upper back mobility (3 minutes)

• Bench upper back stretch: 2 x 8. Forearms on a bench, sit the hips back, sink the chest.
• Side-lying windmill: 6 per side. Knees stacked, top arm circles back, eyes follow the hand.

C. Own the new range (4 minutes)

• Wall slides at 3 angles: 8 each, low, middle and high. Ribs down, shoulder blades glide under control.
• Band external rotation at 90/90: 2 x 12 per arm. Slow tempo.
• Shoulder circles (CARs): 3 each direction. Slow, full control.

External rotation is the unlock. More usable shoulder range lets the arm lay back and load. It only comes from daily work.

Week 1 baseline tests

Measure first. Train second. Five tests, 15 minutes. Write the numbers down. You'll re-test at week 4.

1. Fastball velocity (radar): bullpen at 80% intent, best of 5 throws.
2. Upper back rotation (seated): cross the arms and rotate. Total degrees, both sides.
3. Shoulder external rotation at 90/90: lying on your back, knees up. Degrees, both arms.
4. Hip internal rotation (seated): both hips.
5. Broad jump: standing, distance in inches.

These are the numbers we track in our facility. If upper back rotation is under 70 degrees combined, the mobility routine fixes that before anything else can.

Week 1 schedule

Day by day. No guessing. Mobility comes first every day.

• Monday: Mobility + easy long toss. Light. Build the routine.
• Tuesday: Mobility + lower body lift. Squat, hinge, single leg.
• Wednesday: Mobility + weighted ball work + light bullpen. 20 throws max, command focus.
• Thursday: Mobility + upper body lift. Push, pull, rotational core.
• Friday: Mobility + medium long toss. Stretch it out a bit.
• Saturday: Mobility + weighted ball work + bullpen. 30 throws, 3 pitches, location.
• Sunday: Mobility only. Recover. Walk, hydrate, sleep 9 hours.

What you need to run this week

• Pitcher Arm Care Bands: daily mobility and arm care.
• Soft-Shell Weighted Ball Set: weighted ball work on Wednesday and Saturday.
• Practice baseballs and the rest of the velocity gear: long toss and bullpens.

When you're ready for weeks 2 to 4

Week 1 builds the foundation. Weeks 2 to 4 build the velocity.

The full Velocity Improvement Protocol is the 4-week off-season system I run with our pitchers: mobility in week 1, strength and weighted ball work in weeks 2 and 3, the overload and overspeed ladder in week 4, then re-test the same 5 numbers. $29, instant download.

Want the whole calendar? The Complete Pitcher Bundle has all 3 programs (velocity, in-season and lifting) for $69.

About Coach Grady

20+ years coaching pitchers. 95 athletes on college rosters right now. Hundreds over a career. 10 drafted by MLB organizations.

Questions about the protocol or where to start with your pitcher? Email me at mike@gradyspitchingschool.com. I read every one.

Train hard. Throw harder.