Pitching Programs
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VITAL TRAINING COMPONENT DESCRIPTIONS

Lesson 2

-PRE-THROWING TRAINING COMPONENT DESCRIPTION-

BEFORE EVERY THROW DAY, YOU WILL CONDUCT STEPS 1 - 3 (BELOW) BEFORE YOU START THE DAY'S THROWING REGIMEN. DO NOT SKIP, AS THIS IS A PORTION OF YOUR DAILY ROUTINE THAT GETS YOUR BODY AND ARM KINETICALLY SYNCED WITH MUSCULAR RESPONSE.

1. ACTIVE BODY WARM UP - CONDUCT AN ACTIVE BODY WARM UP. 5MIN OF AGILITY AND FLEX WARM UP, 5MIN OF STATIC STRETCHING OF BOTH UPPER AND LOWER HALF, AND 5MIN OF BAND WORK FOR YOUR SHOULDER AND SCAP LOAD. AGILITY AND FLEX WARM UP EXERCISES CAN INCLUDE HIGH KNEES, BOUNDERS, JOGGING, SIDE SHUFFLING, ETC. BAND WORK NEEDS TO INCLUDE ROTATOR CUFF PROTRACTION, RETRACTION, AND SCAP LOAD DRILLS. ENSURE YOU ACTIVATE INTERNAL AND EXTERNAL ROMS FOR ALL CUFF MUSCLES - IN ALL BODY POSITIONS. FOR BAND WORK, FIND A PROGRAM THAT WORKS FOR YOU. THERE ARE MANY READILY AVAILABLE ON THE INTERNET THAT WILL SUFFICE.

2. INTERVAL KCR WARM UP - IT IS IMPORTANT TO GET YOUR ENTIRE BODY WORKING AS ONE UNIT TO SYNC YOUR KINETIC CHAIN REACTORS (KCR) - ONCE IT IS STRETCHED AND YOU HAVE BLOOD FLOW. TO DO THIS, DO ABOUT 5-8 SPRINTS AT 90' LENGTH. CONDUCT THEM AT 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd}, 75{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd}, AND 100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

3. ACTIVE ARM WARM UP - THROW AT AROUND 60 - 70 FEET AT 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL TO WARM YOUR ARM UP BEFORE YOU START WITH ANY DAILY THROWING ROUTINES THAT WILL INCLUDE DELIVERY, VELOCITY, AND/OR PITCHING TRAINING COMPONENT(S). SEE BELOW FOR SPECIFIC ROUTINES.

 

-RUNNING AND RECOVERY TRAINING COMPONENT DESCRIPTION-

IMMEDIATELY AFTER YOU FINISH YOUR THROWING, DO YOUR CARDIO COOL DOWN. EACH DAY WILL PROVIDE A FEW CARDIO CONDITIONING OPTIONS (CHOOSE ONE ONLY). IF YOU ARE PITCHING IN A GAME - THE DAY BEFORE, YOU SHOULD DO EIGHT 130' LONG SPRINTS AT 100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL AFTER YOUR THROWING ROUTINE. DISREGARD ANY REQUIRED DAILY PROGRAM RUNNING. THEN START ON DAY 1 (THE DAY AFTER YOU PITCH IN A GAME).

THERE WILL BE SOME ADAPTATIONS TO THIS RUNNING PROGRAM - BASED UPON GAME FREQUENCY. JUST MAKE SURE YOU ARE RECOVERING ENOUGH TO BE "FRESH" FOR YOUR GAME APPEARANCES OR THROWING REGIMENS. CONDUCT ALL RUNNING AFTER YOUR DAY'S THROWING. DO NOT DO IT BEFOREHAND. ADDITIONALLY, ALL BELOW RUNNING ROUTINES ARE TO BE CONDUCTED ON THE WARNING TRACK OF A AGE SPECIFIC  REGULATION SIZED BASEBALL FIELD. IF YOU DO NOT HAVE ACCESS TO A FIELD, USE THE LAST OPTION WITHIN EACH DAY'S RUNNING ROUTINE.

FOR CUFF BAND WORK, THERE ARE MANY POPULAR PROGRAMS AVAILABLE. JAEGER SPORTS HAS A GREAT SEQUENCE AND WE HIGHLY RECOMMEND ITS USAGE. MOST IMPLEMENT THE SAME EXERCISES AND APPLICATION COMPONENTS. FIND ONE THAT SUITS YOUR NEEDS.

POST COOL DOWN AFTER A GAME APPEARANCE:

12MIN ON A TREADMILL OR GENERAL RUNNING AT 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

1. TREADMILL SHOULD BE AT A 7 SPEED WITH INCLINE OF ABOUT 3.

2. GENERAL RUNNING IS A JOG AT 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL TO FLUSH YOUR SYSTEM.

3. FINISH OUT WITH CUFF BAND WORK.

 

DISTANCE FLUSH:

18MIN OF CONSTANT RUNNING AT 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

1. CONSTANT RUNNING PROVIDES NO REST AND IS A FLUSH WITH LIMITED CARDIO INTENSITY.

 

SPRINT INTERVALS:  

8X BOW AND ARROWS (60SEC REST BETWEEN REPS) OR 8 JSWS (NO REST).

1. BOW AND ARROWS ARE SPRINTS AT 100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL TO CENTERFIELD. JOG AT 80{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL TO OPPOSITE FOUL LINE.

2. JSWS (JOG/SPRINT/WALK) IS JOG AT 80{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL TO FIRST GAP, SPRINT AT 100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL TO OPPOSITE GAP. WALK TO FOUL LINE.

3. 10X 30/30/30S. SPRINT FOR 30SEC AT 100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL. JOG FOR 30SEC AT 80{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL. WALK FOR 30SEC. NO REST BETWEEN.

 

LIGHT INTERVALS:  

8X POLES OR CENTER AND GAPS AT 75{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

1. POLES ARE A MEDIUM JOG FROM FOUL LINE TO FOUL LINE ON THE WARNING TRACK. REST 30SEC BETWEEN REPS.

2. CENTER AND GAPS ARE A MEDIUM SPRINT TO CENTERFIELD WALL, JOG TO GAP, WALK TO FOUL LINE. NO REST BETWEEN REPS.

3. 10X 45SEC MEDIUM JOGS WITH 30SEC REST BETWEEN REPS.

 

MEDIUM DISTANCE FLUSH:  

12MIN FLUSH OR JOG AT 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL OR 10MIN OF JUMP ROPE.

1. JOG FOR 15MIN ANYWHERE TO GET A FLUSH.

2. IN ADDITION TO JOG, DO 10MIN OF JUMP ROPE WITH A 90SEC ACTIVE / 30SEC RECOVERY RATIO.

 

AGILITY LADDERS:  

15MIN OF ANY TYPE OF SPEED LADDER TRAINING OR SPRINT WORK AT 75{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

1. SPEED LADDER TRAINING CAN UTILIZE ANY POPULARIZED AGILITY EXERCISE. 90SEC AT 75{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL WITH 30SEC REST. 20MIN REGIMEN INCLUDES EXERCISES AND REST.

2. SPRINT WORK IS 75YD SPRINTS AT 75{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL. REST FOR 30SEC IN BETWEEN SPRINTS.  

 

-STRENGTH TRAINING COMPONENT DESCRIPTION-

ENSURE YOU HAVE OVERSIGHT FOR THIS PORTION OF THE PROGRAM. FORM IS EVERYTHING. IMPROPER FORM CAN LEAD TO INJURY AND A LACK OF PROPER STRENGTH DEVELOPMENT. IF YOU LACK EXPERIENCE IN STRENGTH TRAINING, WORKING WITH A CERTIFIED TRAINER IS HIGHLY RECOMMENDED. DO NOT USE WEIGHTS OR WEIGHTED IMPLEMENTS - AS THIS STRESSES THE SHOULDER JOINTS, GROWING LIGAMENTS AND TENDONS, AND MUSCLE FIBERS. 13U PITCHERS MAY BE ABLE TO START TO INTRODUCE WEIGHTED LOADS, BUT CONSULT A CERTIFIED TRAINER BEFORE STARTING SUCH.

ALWAYS CONDUCT THIS PORTION OF THE PROGRAM AFTER YOU FINISH THROWING. IF YOU MUST STRENGTH TRAIN BEFORE THROWING, ALLOW FOR 60 -90MIN RECOVERY TIME BEFORE COMMENCING ANY TYPE OF THROWING. IF YOU HAVE A GAME, DO NOT STRENGTH TRAIN THAT DAY. IF YOU FEEL TOO MUCH SORENESS OR TIGHTNESS, CUT BACK ON YOUR DAY'S STRENGTH TRAINING TO ENSURE PROPER RECOVERY. YOU CAN UPLOAD ANY OF THE FOLLOWING REGIMENS WITH MORE REPS, HIGHER INTENSITY, MORE RESISTANCE, INCLINE OR DECLINE, MEDICINE BALLS, OR PHYSIOBALLS.

THERE IS NO REST IN BETWEEN REPS (UNLESS DENOTED). TAKE ONLY 15SEC BETWEEN REPS OR SETS TO GET SET UP AND READY FOR YOUR NEXT EXERCISE. THIS TYPE OF HIGH INTENSITY TRAINING INCREASES ENDURANCE, RECOVERY RATES, AND CARDIO FITNESS LEVELS. THIS IS A ACCEL/DECEL ROUTINE DEVELOPED BY TOP BASEBALL STRENGTH TRAINERS WHOM HAVE DECADES OF EXPERTISE AT THE MLB LEVELS. THIS "PUSH-TO-PULL" CIRCUIT TRAINING DEVELOPS ACCELERATORS (WHILE INDIRECTLY TRAINING DECELERATORS) - AND VICE VERSA. THIS BUILDS YOUR BODY AS ONE MOVING UNIT THAT CONNECTS YOUR ENTIRE KCR. SUCH ROUTINES ARE NOT READILY AVAILABLE TO THE GENERAL PUBLIC AND REQUIRE PROPER FORM, RECOVERY LEVELS, AND INTENSITY LEVELS TO ASCERTAIN.

 

CIRCUIT #1: LOWER HALF FUNCTIONAL STRENGTH CIRCUIT

USE BODY AS WEIGHT ONLY. UPLOAD WITH MEDICINE BALL IF DESIRED. 30SEC PER EXERCISE. 30SEC REST BETWEEN EXERCISES. REPEAT STEPS 1-9 THREE TIMES. AFTER YOU FINISH THIS CIRCUIT, DO YOUR CUFF STRENGTHENING.

 

1. SQUATS. 20REP MINIMUM.

2. LOWER AB EXERCISE OF CHOICE. 20REP MINIMUM.

3. FORWARD ALTERNATING LUNGE. 20REP MINIMUM.

4. REGULAR AB EXERCISE OF CHOICE. 20REP MINIMUM.

5. BACKWARD ALTERNATING LUNGE. 20REP MINIMUM.

6. TWISTING AB EXERCISE OF CHOICE. 20REP MINIMUM.

7. ALTERNATING BOX STEP UPS. 20REP MINIMUM.

8. SIDE LUNGES. 20REP MINIMUM.

9. LOWER AB LEG LIFTING EXERCISE OF CHOICE. 20REP MINIMUM.

 

CIRCUIT #2 LOWER HALF EXPLOSIVE STRENGTH CIRCUIT

8REPS PER EXERCISE. 60SEC REST BETWEEN EXERCISES. ONE SET EQUALS 8 TOTAL EXERCISES. DO 2 TOTAL SETS.

AFTER YOU FINISH THIS CIRCUIT. DO YOUR CUFF STRENGTHENING.

 

1. FRONT CHOPS:  ABOVE HEAD TO BETWEEN LEGS. AS YOU CHOP MOVE INTO A BODY SQUATTING POSITION.

2. DIAGONAL LEFT CHOPS:  ABOVE HEAD TO LEFT HIP. AS YOU CHOP, MOVE INTO A BODY SQUATTING POSITION.

3. DIAGONAL RIGHT CHOPS: ABOVE HEAD TO RIGHT HIP. AS YOU CHOP, MOVE INTO A BODY SQUATTING POSITION.

4. LEFT LUNGE CHOPS:  START IN LEG KICK POSITION W/ MED BALL OVERHEAD. STRIDE OUT WITH LEFT LEG AND CHOP MED BALL DIAGONALLY. SPRING BACK UP AND REPEAT.

5. RIGHT LUNGE CHOPS:  START IN LEG KICK POSITION W/ MED BALL OVERHEAD. STRIDE OUT WITH RIGHT LEG AND CHOP MED BALL DIAGONALLY. SPRING BACK UP AND REPEAT.

6. RIGHT SIDE DIAGONAL WALL THROWS:  START IN SQUAT POSITION ABOUT 3' FROM WALL WITH MED BALL AT RIGHT HIP. THROW BALL INTO WALL. CATCH BOUNCE AND ABSORB ENERGY WITH A TWISTING ACTION OF HIPS. REPEAT.

7. LEFT SIDE DIAGONAL WALL THROWS:  START IN SQUAT POSITION ABOUT 3' FROM WALL WITH MED BALL AT LEFT HIP. THROW BALL INTO WALL. CATCH BOUNCE AND ABSORB ENERGY WITH A TWISTING ACTION OF HIPS. REPEAT.

8. MED BALL SLAMS: START WITH MED BALL OVERHEAD. SLAM BALL INTO GROUND. CATCH THE BOUNCE UP AND REPEAT.

 

CIRCUIT #3: UPPER HALF STABILIZING LOAD CIRCUIT

30SEC PER EXERCISE. REST 30SEC BETWEEN EXERCISES. ONE SET EQUALS 5 TOTAL EXERCISES. DO 2 TOTAL SETS.

AFTER YOU FINISH THIS CIRCUIT, DO YOUR CUFF STRENGTHENING.

 

1. WALL BOUNCES:  STAND 3' FROM WALL W/ MED BALL OVERHEAD. FEET ARE SHOULDER WIDTH APART. BOUNCE BALL AGAINST WALL ON FINGERTIPS. LIMIT FOREARM ABSORPTION RATE. WORKS FINGER AND WRIST STRENGTH. 20BOUNCE MINIMUM.

2. CHEST PASSES:  STAND 3' FROM WALL W/ MED BALL AT CHEST IN A SQUAT POSITION. BOUNCE BALL AGAINST WALL AND ABSORB WITH FOREARMS. ELBOWS SHOULD STAY STATIONARY. WORKS FINGER AND TRICEP STRENGTH. 20PASS MINIMUM.

3. OVERHEAD THROWS:  STAND 3' FROM WALL W/ MED BALL OVERHEAD IN STRIDE POSITION. BOUNCE BALL AGAINST WALL AND ABSORB WITH ENTIRE ARM - MOVING SHOULDERS AND SCAPULA WITH A SLIGHT BEND IN ELBOWS. WORKS SHOULDER AND SCAPULA LOAD. 20THROW MIN.

4. LEFT SIDE STRIDER THROWS:  STAND 5' FROM WALL W/ MED BALL OVERHEAD IN LEG KICK POSITION. STRIDE OUT LIKE YOU WOULD PITCHING AND THROW BALL AGAINST WALL. NO BOUNCE ABSORPTION. PICK BALL UP AND REPEAT. 20THROW MINIMUM.

5. RIGHT SIDE STRIDER THROWS:  STAND 5' FROM WALL W/ MED BALL OVERHEAD IN LEG KICK POSITION. STRIDE OUT LIKE YOU WOULD PITCHING AND THROW BALL AGAINST WALL. NO BOUNCE ABSORPTION. PICK BALL UP AND REPEAT. 20THROW MINIMUM.

 

CIRCUIT #4: UPPER HALF ACCEL/DECEL PERFORMANCE STENGTH CIRCUIT

8REPS PER EXERCISE. DO SETS 1-4 ONE TIME ONLY. NO REST. AFTER YOU FINISH THIS CIRCUIT, DO YOUR CUFF STRENGTHENING.

IN BETWEEN EACH EXERCISE, DO AN AB EXERCISE OF CHOICE. TRAIN ALL QUADRANTS OF YOUR AB MUSCLE GROUP BY USING TWISTING, LOWER, MIDDLE, AND UPPER AB STRENGTHENING EXERCISES. CONCENTRATE MAINLY UPON TWISTING AND LOWER AB QUADRANTS.

 

SET 1:

1. REGULAR PUSH UP.

2. MEDICINE BALL HORIZONTAL TWISTS. TWIST MED BALL IN AN ARC PATTERN THAT IS WIDE FROM BODY. 10XPER SIDE.

3. RESISTANCE BAND BUNGEE BICEP CURL. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

4. RESISTANCE BAND OVERHEAD TRICEP PRESS. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

5. RESISTANCE BAND SIDE SHOULDER LIFT. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

6. 60SEC OF SKATERS OR SLIDE BOARD. REST 2MIN FOR RECOVERY BEFORE STARTING SET #2.

 

SET 2:

1. PUSH UP W/ ONE HAND ON MED BALL. 5X ON RIGHT HAND, 5X ON LEFT HAND.

2. PHYSIOBALL KNEE TUCKS. PLACE FEET ON PHYSIOBALL IN A PUSH UP POSITION. TUCK KNEES TO CHEST. MAINTAIN SCAP LOAD/UNLOAD.

3. RESISTANCE BAND BUNGEE BICEP CURL. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

4. RESISTANCE BAND OVERHEAD TRICEP PRESS. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

5. RESISTANCE BAND FRONT SHOULDER LIFT. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

6. 90SEC OF JUMP ROPE. REST 2MIN FOR RECOVERY BEFORE STARTING SET #3.

 

SET 3:

1. EXPLOSION PUSH UP. DO REGULAR PUSH UP AND EXPLODE UP W/ HANDS OFF GROUND. LAND IN "ABSORBING" MOTION. DO NOT LOCK ELBOWS WHEN LANDING.

2. ONE HANDED BENCH ROWING BACK EXERCISE WITH RESISTANCE BANDS. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

3. RESISTANCE BAND FLAT LYING TRICEP PRESS. LAY FLAT ON BENCH AND DO TRICEP PRESS. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

4. HORIZONTAL TWO HANDED PLANK TOUCHES. MAINTAIN PLANK AND ALTERNATE MOVING HAND PLACEMENT OUTWARDS TO INWARDS.

5. VERTICAL ONE HANDED PLANK TOUCHES. MAINTAIN PLANK AND ALTERNATE MOVING EACH INDIVIDUAL HAND IN A VERTICAL PATTERN.

6. 60SEC OF HIGH KNEES, WALL CLIMBERS, OR BURPIES (CHOOSE ONE). REST 2MIN BEFORE STARTING SET #4.

 

SET 4:

1. RETRACTION WRIST EXERCISE OF CHOICE. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

2. STATIC PLANK EXERCISE OF CHOICE. PLANK EXERCISES REQUIRE YOU TO MAINTAIN A STATIC PLANKING POSITION IN A SCAP LOAD.

3. PROTRACTION WRIST EXERCISE OF CHOICE. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

4. PLANK WITH SCAP LOAD/UNLOAD EXERCISE OF CHOICE.

5. TWISTING WRIST EXERCISE OF CHOICE. RETRACT WRIST AND TWIST. PROTRACT WRIST AND REPEAT. RESISTANCE BANDS ONLY.

6. 90SEC OF JUMP ROPE.

 

CIRCUIT #5: LOWER HALF ACCEL/DECEL PERFORMANCE STRENGTH CIRCUIT

10REPS PER EXERCISE. REPEAT SETS 1-4 TWO TIMES. NO REST. AFTER YOU FINISH THIS CIRCUIT, DO YOUR CUFF STRENGTHENING.

IN BETWEEN EACH EXERCISE, DO AN AB EXERCISE OF CHOICE. TRAIN ALL QUADRANTS OF YOUR AB MUSCLE GROUP BY USING TWISTING, LOWER, MIDDLE, AND UPPER AB STRENGTHENING EXERCISES. CONCENTRATE MAINLY UPON TWISTING AND LOWER AB QUADRANTS.

 

SET #1:

1. BODY WIDTH FOOT PLACEMENT SQUAT EXERCISE OF CHOICE (REGULAR). BODY WEIGHT ONLY.

2. FORWARD LUNGE WITH OVERHEAD MEDICINE BALL CHOP. ARCH BACK AT BOTTOM OF LUNGE. ALTERNATE FEET. BODY WEIGHT ONLY.

3. JUMP SQUAT WITH BODY WEIGHT ONLY. LAND THROUGH HEELS.

4. BACKWARD LUNGE WITH REVERSE OVERHEAD MEDICINE BALL CHOP. ARCH BACK AT BOTTOM OF LUNGE. ATLERNATE FEET. BODY WEIGHT.

5. SCISSORS JUMPING LUNGES WITH MEDICINE BALL OVERHEAD. NO CHOPPING ACTION (STATIC POSITION WITH MED BALL). REST 2MIN BEFORE STARTING SET #2.

 

SET #2:

1. STAGGERED SQUAT. BODY WEIGHT ONLY.

2. FORWARD LUNGE WITH A TWIST. ARCH BACK AT BOTTOM OF LUNGE. BODY WEIGHT ONLY.

3. BUDDHA SQUAT. CHANGE FOOT POSITIONING AFTER 5 REPS. BODY WEIGHT ONLY.

4. BACKWARD LUNGE WITH A TWIST. ARCH BACK AT BOTTOM OF LUNGE. ALTERNATE FEET. BODY WEIGHT ONLY.

5. SKATERS FOR 60SEC. REST 2MIN BEFORE STARTING SET #3.

 

SET #3:

1. BURPEES WITH A JUMP AND HIGH KNEES AT TOP OF JUMP FOR 30SEC. DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

2. ROCK CLIMBERS FOR 30SEC. DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

3. FORWARD TO BACKWARD LUNGE ON RIGHT LEG. 20SEC. DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

4. FORWARD TO BACKWARD LUNGE ON LEFT LEG. 20SEC. DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

5. ONE LEGGED STEP UPS FOR 20SEC (LEFT LEG ONLY). DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

6. ONE LEGGED STEP UPS FOR 20SEC (RIGHT LEG ONLY). DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

 

-DAILY THROWING, RUNNING, AND STRENGTH ROUTINE-

THERE ARE THREE TYPES OF THROWING COMPONENTS (DELIVERY, VELOCITY, AND PITCHING - DESCRIBED ABOVE) YOU WILL UTILIZE IN THIS THROWING PROGRAM THAT DEVELOP (1) PITCHING ABILITIES THAT COMPETE FOR THE WIN AND (2) VELOCITY THAT ENHANCES YOUR ABILITY TO WIN. EACH TYPE OF THROWING COMPONENT IS DENOTED WITHIN THE PROGRAM'S DAILY THROWING REGIMENS.

 

ENSURE YOUR RECOVERY IS PEAKED. IF YOU CANNOT FINISH OUT THE DAY'S THROWING REQUIREMENTS, CUT BACK AND RE-EVALUATE TO ENSURE PROPER RECOVERY. "RECOVERY" IS DEFINED AS YOUR ARM FEELING FRESH THE NEXT DAY. SOME DAYS, YOU WILL FEEL A BIT TIRED OR SORE. CUT BACK ON THAT DAY'S THROWING TO ENSURE YOUR FOLLOWING DAY'S THROWING IS NOT EFFECTED. ADDITIONALLY, TO AID IN RECOVERY - ICE OR DO THERAPY ONLYAFTER YOU HAVE FINISHED OUT YOUR RUNNING AND LIFTING FOR THAT DAY. MONITORING YOUR RECOVERY RATES IS HOW YOU WILL DISCOVER AT WHAT LEVELS YOUR ARM CAN BE UTILIZED.

 

AGAIN, UNDERSTAND THAT THIS IS AN OFF SEASON THROWING PLAN, AND IS NOT TAKING INTO ACCOUNT PERFORMANCE WORK LOADS. ADDITIONALLY, THIS IS NOT A POST SURGERY THROWING PROGRAM. FOR SUCH, EMAIL [email protected] AND WE CAN GET YOU A PROGRAM TO USE.

 

 

1. IF YOU ARE INDOORS AND DO NOT HAVE ACCESS TO THE DISTANCE RATINGS (FOR THROWS), SIMULATE BY THROWING HIGHER INTO NET AT A SPECIFIC TARGET. DO NOT JUST THROW BASEBALL INTO NET, BUT PICK OUT A SPECIFIC SPOT. ADDITIONALLY, RUN-AND-GUNS, PULLDOWNS, OR BALLISTIC STYLE THROWING IS NOT A TYPE OF THROWING THIS PROGRAM OR VELOPRO BASEBALL SUPPORTS WITH OUR HARNESS. ALL SUCH TYPES OF THROWING HAVE BEEN PROVEN (THROUGH OUR DATA AND INDEPENDANT RESEARCH STUDIES WE HAVE CONDUCTED) TO HAVE A NEGATIVE EFFECT UPON COMMAND AND PLANE FOR YOUNGER OR DEVELOPING ARMS. MILB AND MLB ARMS WERE NOT RESEARCHED.

2. WHETHER INDOORS OR OUTDOORS, DO NOT ALLOW YOUR THROWS TO REACH ABOVE 15'. IF YOU CANNOT MAKE THE DISTANCES (IN THE AIR), LET THE BASEBALL BOUNCE TO YOUR TARGET. ONCE YOUR LOWER HALF INCREASES ITS LINEAR DRIVE FORCE, GRF, AND LINEAR-TO-ROTATIONAL SYNC (THROUGH THE VL HARNESS), YOUR ARM SPEED WILL INCREASE - EFFECTIVELY CARRYING THE BASEBALL FURTHER AND ON TARGET. THIS IS THE ESSENCE OF HEALTHY VELOCITY THAT WINS.

3. THE RECOVERY TIMES ARE IMPORTANT, AS THEY ARE DESIGNED TO GET YOUR ARM IN SHAPE QUICKER AND ALIGN WITH QUALITY INNINGS WORK LOADS. ALTHOUGH YOU MAY FEEL READY TO PROCEED ONTO THE NEXT EXERCISE, DRILL, OR SET, ADHERE TO THE ENTIRE RECOVERY LENGTH BEFORE MOVING ON.

TIME LIMITS DENOTED FOR THROWING DURATIONS.

(BH) OR (FH) DENOTES BACK HIP OR FRONT HIP PLACEMENT OF VL HARNESS. UNHOOKED MEANS TO UNHOOK BUNGEES.

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