"A stone's throw"
Master the art of throwing 90 mph. Train smarter, throw harder.
Start TrainingUpload a video of your throw and get instant AI-powered feedback on your mechanics
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Best results: Side view, full body visible, good lighting
Our AI analyzes your throwing mechanics using computer vision to detect body positions, joint angles, and movement patterns. It compares your form against professional biomechanics data to provide personalized feedback and recommendations.
Calculate your daily calorie needs and predict weight loss timeline
Basal Metabolic Rate (BMR)
0 cal/day
Calories burned at rest
Total Daily Energy Expenditure (TDEE)
0 cal/day
Total calories burned daily
Daily Calorie Deficit
0 cal/day
You are in a calorie surplus
Track your throwing progress over time
Average Distance
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Average Velocity
0.0 mph
Total Throws
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Track throwing velocities from different positions over time
From Knees
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Long Toss
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Mound
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Infield
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Overall Max Velocity
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Overall Average
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Total Readings
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Track pitching, pull down, and infield velocities day by day
Pitching
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Pull Down
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Infield
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Knees
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Track your lifts and PRs over time
Bench Press
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PR
Squat
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PR
Deadlift
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PR
Shoulder Press
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PR
Barbell Row
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PR
Front Squat
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PR
Incline Bench
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PR
Hex Bar DL
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PR
Sumo DL
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PR
Hip Thrust
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Romanian DL
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PR
Lat Pulldown
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Leg Press
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Cable Row
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DB Bench
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PR
DB Curl
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PR
Tricep Push
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Leg Ext
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Leg Curl
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PR
Calf Raise
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Pull Ups
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Push Ups
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Sit Ups
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Dips
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PR
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Track your bat speed off the tee, soft toss, and live pitching
Off Tee
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Soft Toss
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Live Pitching
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Visualize ball distance based on exit velocity and launch angle
Quick Presets
Fly Ball
Distance
304
feet
Max Height
45
feet
Hang Time
3.3
seconds
Landing Angle
35°
degrees
💡 Sweet Spot for HRs
Exit Velo: 95+ mph | Launch Angle: 25-35° | Distance: 375+ ft
96ft short of fence
Perfect your throwing form and technique
Build power through targeted exercises
Increase your throwing speed progressively
Complete training split for a 200lb athlete throwing 81mph
Alternates lower body, upper body, rotational work, throwing, and recovery
Weeks 1-4
Use weights at lower end of ranges. Focus on form.
Weeks 5-8
Increase weights by 5-10%. Add 1 rep to throwing sessions.
Weeks 9-12
Push to upper end of weight ranges. Max effort throwing days.
Deload
Every 4th week: reduce weights by 20%, reduce throwing volume by 30%
Explosive lower body power for ground force production
Bodyweight
225-275 lbs
155-185 lbs
40-50 lb DBs
Bodyweight
135-185 lbs
Horizontal push/pull balance with light throwing
70-85 lb DBs
+25-45 lbs
50-70 lbs
45-70 lbs
30-40 lbs
Light band
Follow with 30 throws: warm-up to 75% intensity
Core rotation and shoulder stability
8-10 lb ball
40-60 lbs
30-40 lbs
30-40 lbs
5-8 lb DBs
5-8 lbs
30 sec hold
Single-leg strength and hip mobility
185-225 lbs
155-185 lbs
40-50 lb DBs
30-40 lb DB
Medium band
135-185 lbs
Explosive upper body with high-intent throwing
10-12 lb ball
Bodyweight
120-150 lbs
60-75 lb DBs
135-165 lbs
+25-45 lbs
Follow with 40 throws: build to 85-90% intensity, include weighted balls
Arm strength and extension through long toss
10 min
Light band
1 lb weights
Long toss progression: Start at 60ft, build to max distance (aim for 250-300ft), then compress back. Total 50-60 throws. Include 10 pull-downs at end.
Recovery, mobility, and light arm care
15 min
30 sec hold
Bodyweight
Bodyweight
Light band
20-30 min
No throwing. Focus on recovery and preparing for next week.
650 exercises to help you throw harder
Curated from Driveline Baseball, JAEGER Sports, Eric Cressey, and sports science research
Showing 650 of 650 exercises
Lower Body Power • Plyometrics
Explosive jump onto a box, focusing on triple extension of ankles, knees, and hips. Step down and reset.
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Lower Body Power • Plyometrics
Step off box, land softly, immediately explode upward. Minimizes ground contact time to develop reactive strength.
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Lower Body Power • Plyometrics
Horizontal explosive jump for maximum distance. Swing arms and drive through hips.
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Lower Body Power • Plyometrics
Explosive single-leg jump onto box. Land on same leg or both feet.
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Lower Body Power • Plyometrics
Explosive lateral jump from one leg to the other, sticking each landing.
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Lower Body Power • Plyometrics
Continuous lateral bounds mimicking skating motion with arm drive.
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Lower Body Power • Plyometrics
Vertical jump bringing knees to chest at peak height.
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Lower Body Power • Plyometrics
Explosive jump from lunge position, switching legs in air.
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Lower Body Power • Plyometrics
Continuous jumps over hurdles with minimal ground contact.
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Lower Body Power • Plyometrics
Quick, small jumps using only ankle flexion. Knees stay relatively straight.
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Lower Body Power • Weighted Jumps
Explosive jump while holding trap bar with moderate weight.
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Lower Body Power • Weighted Jumps
Squat jump holding dumbbells at sides.
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Lower Body Power • Hip Hinge Power
Explosive hip hinge driving kettlebell to shoulder height.
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Lower Body Power • Hip Hinge Power
One-arm kettlebell swing adding rotational stability demand.
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Lower Body Power • Resisted Plyometrics
Broad jump with band resistance around waist.
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Lower Body Power • Plyometrics
Maximum effort vertical jump reaching for height.
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Lower Body Power • Plyometrics
Running approach into maximum vertical jump.
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Lower Body Power • Plyometrics
Jump down from box, immediately jump onto higher box.
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Lower Body Power • Plyometrics
Start seated on box, explode up to standing or onto higher box.
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Lower Body Power • Plyometrics
Box jump with 90 or 180 degree rotation in air.
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Lower Body Strength • Bilateral Squat
Barbell on upper back, squat to parallel or below, drive up through heels.
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Lower Body Strength • Bilateral Squat
Barbell in front rack position, squat maintaining upright torso.
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Lower Body Strength • Bilateral Squat
Hold kettlebell or dumbbell at chest, squat deep with upright torso.
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Lower Body Strength • Hip Hinge
Stand inside trap bar, grip handles, drive through floor to stand.
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Lower Body Strength • Hip Hinge
Barbell deadlift with narrow stance, arms outside knees.
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Lower Body Strength • Hip Hinge
Wide stance deadlift with arms inside knees.
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Lower Body Strength • Hip Hinge
Hip hinge with slight knee bend, lowering bar along legs.
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Lower Body Strength • Single Leg
RDL on one leg, opposite leg extends behind for balance.
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Lower Body Strength • Single Leg
Rear foot elevated on bench, squat on front leg.
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Lower Body Strength • Single Leg
Step backward into lunge, drive through front heel to return.
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Lower Body Strength • Single Leg
Continuous forward lunges covering distance.
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Lower Body Strength • Single Leg
Step laterally into wide stance, sit back into hip.
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Lower Body Strength • Single Leg
Step onto elevated surface, drive through heel to stand.
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Lower Body Strength • Single Leg
Step up from side position onto box.
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Lower Body Strength • Glute Dominant
Upper back on bench, drive hips up with barbell across lap.
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Lower Body Strength • Glute Dominant
Hip thrust performed on one leg.
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Lower Body Strength • Glute Dominant
Lying on back, drive hips up squeezing glutes.
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Lower Body Strength • Glute Dominant
Glute bridge with soles of feet together, knees out.
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Lower Body Strength • Hip Hinge
Face away from cable, hinge at hips, drive through to stand.
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Lower Body Strength • Hip Hinge
Barbell on back, hinge at hips keeping back flat.
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Lower Body Strength • Hamstring
Kneel with ankles secured, lower body forward under control.
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Lower Body Strength • Hamstring
Machine leg curl, lying or seated.
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Lower Body Strength • Quadriceps
Machine leg extension for quad isolation.
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Lower Body Strength • Bilateral
Press weight away on leg press machine.
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Lower Body Strength • Single Leg
Leg press performed one leg at a time.
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Lower Body Strength • Bilateral Squat
Machine squat with back supported on angled pad.
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Lower Body Strength • Bilateral Squat
Squat with weight attached to belt, no spinal loading.
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Lower Body Strength • Bilateral Squat
Barbell held in crook of elbows, squat deep.
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Lower Body Strength • Bilateral Squat
Squat with 2-3 second pause at bottom.
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Lower Body Strength • Bilateral Squat
Squat to box, pause briefly, drive up.
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Showing 50 of 650 exercises. Use filters to narrow down.
650
Total Exercises
20
Categories
274
Beginner Exercises
88
Advanced Exercises
Video exercises and drills to help you reach 90 mph
Build arm strength and velocity through progressive long toss drills
Increase throwing velocity with weighted ball exercises
Essential arm care exercises to prevent injury and maintain health
Perfect your throwing motion for maximum velocity and efficiency
Develop explosive leg drive for increased throwing velocity
Build rotational power through targeted core exercises
Our throw velocity calculator uses advanced physics models validated by peer-reviewed research and MLB data.
Adair, R. K. (2002)
"The Physics of Baseball" (3rd Edition)
HarperCollins Publishers - Comprehensive analysis of baseball aerodynamics and drag coefficients
Nathan, A. M. (2008)
"The effect of spin on the flight of a baseball"
American Journal of Physics, 76(2), 119-124 - Magnus force modeling and spin parameter analysis
MLB Statcast (2015-present)
Doppler radar tracking system
Real-world validation data from professional baseball throws (velocity, spin rate, trajectory)
Alaways, L. W., & Hubbard, M. (2001)
"Experimental determination of baseball spin and lift"
Journal of Sports Sciences, 19(5), 349-358 - Wind tunnel testing of Magnus effect
Accuracy Note: Our calculator achieves approximately 85-90% accuracy compared to measured throws. Variations occur due to individual throwing mechanics, ball condition, atmospheric conditions, and measurement precision. For professional training, supplement with radar gun measurements.