Can a pitcher consistently hit 100 mph without shredding his elbow? Pirates starter Paul Skenes thinks so, and he’s not guessing. With a blend of science, biomechanics, and obsession-level discipline, he is proving that throwing gas doesn’t have to result in surgery.
Science Behind Skenes’ Approach to Injury-Free High-Velocity Pitching
The specter of injury looms large, as high-velocity pitching is increasingly linked to catastrophic arm injuries, particularly Tommy John surgery, which repairs the ulnar collateral ligament in the elbow
Paul Skenes is the poster boy for baseball's age of velocity and spin.
Tom Verducci examines how Skenes got here—and the risk of debilitating arm injuries that accompanies throwing 100 mph https://t.co/3DlsZklhPG pic.twitter.com/2jIMHrCAR2
— Sports Illustrated (@SInow)
Skenes is on a mission to defy the odds, leveraging meticulous training, biomechanical precision, and an unparalleled work ethic to prove that throwing 100 mph consistently can be done without succumbing to the surgeon’s knife.
His journey to becoming the world’s most dominant pitcher began in 2017 as a 6’1”, 130-pound freshman catcher at El Toro High School in Lake Forest, California. He started training with Eugene Bleecker, a coach known for his innovative methods and water-filled training devices, at a facility in Irvine. Skenes trained five days a week, gaining 57 pounds by the end of his freshman year.
By his junior year, he approached Bleecker with a new goal: to become a pitcher. Bleecker put him on a mound, where Skenes threw 82–84 mph. A year later, he touched 95 mph and went 4–0 with three shutouts before COVID-19 ended his senior season.
Bleecker’s training philosophy, which Skenes still follows, is built on “movement” and “flow” rather than brute force. One signature drill involves strapping a water-filled cylinder to his shoulders, mimicking a backpacker’s bedroll.
His delivery is a masterclass in biomechanical efficiency, particularly in the separation between his pelvis and torso rotations. Famed surgeon Neal ElAttrache compares this to the “x-factor” in golf, where power is generated through opposing forces between the hips and shoulders.
When Skenes’s front foot strikes the ground, his hips rotate while his shoulders remain square to third base, creating a torque akin to twisting a pickle jar. This allows him to transfer energy efficiently up his spine, minimizing strain on his elbow.
He had previously rotated his shoulders too early, reducing efficiency. By mastering the rotational differential, he lowered his release point, despite his 6’6” frame, to nearly four inches below the MLB average, which further reduces stress on his arm.
Another critical element is his recoil action, where his right leg swings forward, and his arm and shoulders swing back after release, like a cannon’s blowback. This recoil “increases velocity and reduces stress on the elbow”.
He focuses on studying pitchers who have avoided injury, such as Aroldis Chapman, Justin Verlander, and, until recently, Gerrit Cole.
“The thing that I would be interested more in is what the guys that aren’t getting hurt are doing,” Skenes told Tom Verducci of SI.com. His approach is rooted in a belief that while pitching at 100 mph is inherently risky—“You’re signing up for a very risky business.”
“Yeah, that’s the goal. Nobody in the big leagues has my stuff. We’re writing our own book. Because I’ve tried it the other way. It doesn’t work. It’s my game out there. There is no model for me.” he added.
Over the past decade, pitching velocity has increased. Every year for the last six full seasons, the average speed of a four-seam fastball has gone up. Since 2017, the number of pitches thrown at 100 mph or faster has tripled, from 40 pitchers to 62 last year.
This boost comes from better training methods like weighted ball workouts, plyometric drills, and fast motion capture tech, making it easier to hit those high speeds. As Verducci notes, “Extreme velocity, once thought to be a gift of nature, is now accepted as a product of nurture.”
Dr. ElAttrache talks about a key moment in the pitching motion when the elbow bends and the arm starts to rotate inward right after reaching maximum layback. This split second causes the weight of the baseball to create a lag, putting a lot of pressure on the UCL.
Read Also: Paul Skenes Makes Bold Claim After Pirates Ace Outmatches Dodgers Lineup in a Series-Opening Victory
In 2024, MLB teams spent $688.3 million on 167 pitchers who were hurt, which is more than double what they spent in 2017 ($329.3 million). On average, these injuries kept pitchers off the field for 92.1 days, compared to just 70.7 days back in 2017.