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  PITCHING 
 PERFORMANCE 
program

Pitching Performance program

VPX is the official training institution of Velopro Baseball. Used by 20 MLB orgs, 70+ NCAA teams, & over 10,000 athletes worldwide.

Program Details & Applications


Recommendations: 
Ages 9 & up. MLB to Youth. For pitchers who are free of injuries, at least 10 months post surgery, and are not currently experiencing fatigue or chronic soreness.

Research & Development: 
Designed by MLB pitchers & personnel in conjunction with biomechanists, kinesiology experts, & nationally acclaimed pitching developers. Over a decade of research, analytics, and empirical data supports this program's applications and curriculums.

Usage Requirements: 
To be utilized with the Velocity LOAD Harness. Can be combined with other training systems or aids, but the VL Harness is required to maximize gains and movement performance. Usage without the VL Harness would not support work loads, training goals, & oversight requirements set forth by this program.

60 DAY PITCHING PERFORMANCE PROGRAM


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This program develops healthy velocity that is both supported and competes for the win - rather than just a velocity or throwing program. Over 10 years of analytical pitching data (from the University, lab, and on field levels) support this program and its usage. Data is INDEPENDANTLY obtained from VPX Baseball, which is extremely important to the accountability and integrity of this program. USAGE OF THIS PROGRAM DURING YOUR SEASON REQUIRES OVERSIGHT IN RECOVERY RATES.

  • What's Included »
  • How To Use »
  • Program Videos »
  • Disclaimer & Terms »
  • Program Key »

Usage Videos

Back Hip Usage (BH)

Front Hip Usage (FH)

How to Heel Connect

Motor Pattern Sequencing Drills

Drill #1

Drill #2

Drill #3

Delivery Enhancement Drills

Drill #1

Drill #2

Drill #3

PRE-THROWING &
WARM UP CIRCUIT

PRE-THROWING & WARM UP CIRCUIT


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 scapula load patterning. 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 scapula load drills. Ensure you activate internal and external ROMs for all cuff muscles - IN ALL BODY POSITIONS. 

#2. Interval KCR warm up:
It is important to get your entire body working as one unit to sync your kinetic chain reaction (KCR) - once it is stretched and you have blood flow. To do this, do about 5-10 sprints at 90' length. Conduct them wherein you sprint the 90' and then walk back to your start position. Repeat.

#3. Active arm warm up
Throw at around 60 - 80 feet at 50% PEL to warm your arm up BEFORE you start with any daily throwing routines that will include Delivery, Velocity, and/or the pitching training component of that day. See below for specific routines.

BEFORE YOU START 
THIS PROGRAM

BEFORE YOUR START THIS PROGRAM


You will utilize this throwing program to 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 you do everything listed in your daily training routine to maximize this program's benefits. Doing this program without the VL Harness is not recommended.

RECOVERY MANAGEMENT: 
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 a throwing plan that is not taking into account performance work loads. Additionally, this is NOT a post surgery throwing program. 

ACCESS:  
If you are indoors and do not have access to the distance ratings, simulate by throwing higher into a net at a specific target. Do not just throw baseballs into a net, but pick out a specific spot. 

THROWING APPLICATIONS: 
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. BE AWARE OF THE PEL LEVELS DENOTED FOR EACH THROWING INTERVAL. THIS IS VERY IMPORTANT TO YOUR RECOVERY RATES AND ARM STRESS LEVELS. NOT FOLLOWING PEL DIRECTIVES MAY OVER-STRESS YOUR ARM, REGRESS YOUR RECOVERY, CAUSE CHRONIC SORENESS, OR INJURY. Once your lower half increases its linear drive force, GFR, and linear-to-rotational sync, your arm speeds will increase - effectively carrying the baseball further and to the target at greater distances. This is the essence of healthy velocity that wins. The VL Harness is the #1 tool to gain this type of velocity.

Once your lower half increases its linear drive force, GFR, and linear-to-rotational sync, your arm speeds will increase - effectively carrying the baseball further and to the target at greater distances. This is the essence of healthy velocity that wins. The VL Harness is the #1 tool to gain this type of velocity.

Week #1 Daily Training »

Week #2 Daily Training »

Week #3 Daily Training »

Week #4 Daily Training »

Week #5 Daily Training »

Week #6 Daily Training »

Week #7 Daily Training »

Week #8 Daily Training »

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