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 5-10 sprints at 90' length. Conduct them at 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd}, 75{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd}, and 100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

3. Active arm warm up - Throw at around 60 - 80 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 ten 150' 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 60/90 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:

15min 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:

25min of constant running at 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

1. Constant running provides no rest and is a flush with limited cardio intensity.


SPRINT INTERVALS:  

10x bow and arrows (60sec rest between reps) OR 10 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:  

10x 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:  

15min flush OR jog at 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL AND 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:  

20min 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.

 

Always conduct this portion of the program AFTER you finish throwing. If you must lift before throwing, allow for 60min 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 weight, incline or decline, and/or weighted vests, medicine balls, or physioballs. Younger athletes should not utilize any weighted apparel or weights.

 

There is NO rest in between reps. 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 push/pull routine developed by top baseball strength trainers whom have decades of expertise at the MLB levels. A push/pull strength routine trains the accelerator (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. 35sec per exercise. No 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. One set equals 8 total exercises. 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. One set equals 5 total exercises. 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.

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.

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.

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.

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.

 

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

10reps per exercise. Do Sets 1-4 one time only. 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. Can upload with any load application (weights, bands, plates, etc). Younger athletes should not utilize any upload application(s) except for plane change, medicine ball, resistance band(s), or body weight.

SET 1:

1. Flat chest exercise of choice. Push up or dumbbell presses only. No machine.

2. Overhead back pulldown exercise of choice. Machine (older) or resistance bands (younger).

3. Dumbell curl bicep exercise of choice. Dumbbell (older) or resistance bands (younger). No machine.

4. Flat pulldown bar tricep exercise of choice. Machine (older) or resistance bands (younger).

5. Side lift shoulder exercise of choice. Do not lift above shoulder level. Dumbbells (older) or resistance bands or medicine balls (younger).

6. 60sec of skaters or slide board. Rest 90sec for recovery before starting Set #2.

 

SET 2:

1. Incline chest exercise of choice. Push up or dumbbell presses only. No machine.

2. Sitting pull/row back exercise of choice. Machine (older) or resistance bands (younger).

3. Hammer curl exercise of choice. Dumbbell (older) or resistance bands (younger).

4. Rope pulldown tricep exercise of choice. Machine (older) or resistance bands (younger).

5. Front lift shoulder exercise of choice. Do not lift above shoulder level. Dumbbells (older) or resistance bands or medicine balls (younger).

6. 90sec of jump rope. Rest 90sec for recovery before starting Set #3.

 

SET 3:

1. Fly chest exercise of choice. Machine (older) or resistance bands (younger).

2. One handed bench rowing back exercise of choice. Do not go deep on your fly ROM. On flat bench (older) or resistance bands bend over (younger).

3. Preacher curl exercise of choice. Barbell (older) or resistance bands (younger).

4. Overhead tricep press exercise of choice. Machine (older) or resistance bands (younger).

5. Trap exercise of choice. Do not lift above shoulder level. Machine (older) or resistance bands (younger).

6. 60sec of high knees, wall climbers, or burpies (choose one). Rest 90sec before starting Set #4.

 

SET 4:

1. Retraction wrist exercise of choice. Resistance bands only for both older and younger.

2. Static plank exercise of choice. Plank exercises require you to maintain a static planking position.

3. Protraction wrist exercise of choice. Rice bucket or rope twist for older and younger.

4. Plank with scap load/unload exercise of choice.

5. Twisting wrist exercise of choice. Resistance bands only for both older and younger.

6. 90sec of jump rope.

 

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

10reps per exercise. Repeat Sets 1-4 two times. 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. Can upload below exercises with any load application (weights, bands, resistance, etc). Younger athletes should not utilize any upload application(s) except body weight, medicine balls, resistance band(s), plane change, or plyoboxes.

 

SET #1:

1. Body width foot placement squat exercise of choice (regular). No machine.

2. Forward lunge with overhead medicine ball chop. Arch back at bottom of lunge. Alternate feet.

3. Jump squat with body weight only.

4. Backward lunge with reverse overhead medicine ball chop. Arch back at bottom of lunge. Atlernate feet.

5. Scissors jumping lunges with medicine ball overhead. No chopping action (static position). Rest 2min before starting Set #2.

 

SET #2:

1. Hack squat on machine.

2. Forward lunge with a twist. Arch back at bottom of lunge. Alternate feet.

3. Split squat. No machine. Change foot positioning after 5 reps.

4. Backward lunge with a twist. Arch back at bottom of lunge. Alternate feet.

5. Skaters for 60sec. Rest 2min before starting Set #3.

 

SET #3:

1. Body squats for 30sec. Do them as fast as you can. 15sec recovery.

2. Jump squats for 30sec. Do them as fast as you can. 15sec recovery.

3. Burpees with a jump and high knees at top of jump for 30sec. Do them as fast as you can. 15sec recovery.

4. Rock climbers for 30sec. Do them as fast as you can. 15sec recovery.

5. Forward to backward lunge on right leg. 20sec. Do them as fast as you can. 15sec recovery.

6. Forward to backward lunge on left leg. 20sec. Do them as fast as you can. 15sec recovery.

7. One legged step ups for 20sec (left leg only). Do them as fast as you can. 15sec recovery.

8. One legged step ups for 20sec (right leg only). Do them as fast as you can. 15sec 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 only AFTER 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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