120 ft 3 throws There are two Hybrid B workouts in this program, one with some weighted ball catch play and one without. Satisfactory functional testing 4. Use this day to feel out your arm path and work on your mechanics at a lighter intent. 120 ft 5 throws Our throwing training for high school pitchers is geared towards two key areas mechanical efficiency and arm care. Its as if the better shape your arm gets into, the more it wants to throw the more it needs to throw. Sways: Get the catcher's legs loose by throwing pitches outside of the strike zone. 165 ft 3 throws I love the metaphor of allowing your arm to take you for a walk. Id almost prefer it this way because its better to spend the extra 2 weeks of deepening your base than it is to get to the pull down/strengthening phase after 2 weeks of conditioning. Thing is, tight biceps undermine your ability to throw efficiently, and again, they put you at risk for complicated injuries. Because you are staying off the mound, dont be surprised how often, and how long your arm wants to throw. You must be medically cleared to throw. For others, it may mean stretching out 6 days a week, and pulling down 2 days a week. The mere presence of a strong arm behind the plate can deter the run game. We also have a more detailed Year Round Throwing Manual that builds off this article in much more detail and shows you exactly what to do for a throwing program throughout the entire year. Driveline's Youth Development course is entirely online and self-paced. All athletes should seek medical advice before beginning this workout program. Your body may respond well to the new stimulus right away, or take several weeks before breakthrough. 90 ft 5 throws Athletes will receive programming based on strengths and weaknesses identified in an assessment. We also want them to understand what it means to maintain a loose and relaxed arm action (loose and relaxed mind) as they make their way back to their throwing partner. Go out, each day, as far as the arm wants to take you that day and stay at your furthest distance that day as long as your arm feels like it. For example, the more you throw, the more you arm will probably want to throw. Building Your Base By Listening To Your Arm. endobj The primary goal of our throwing program is to build an extremely strong base or foundation, progressively. Once your foundation is built, the remainder of the year becomes one of maintaining this foundation, and even strengthening this foundation. This helps emulate a position of stride foot contact while also cleaning up arm path and the acceleration phase of the throw. Footwork is an important aspect of being a catcher. 287 0 obj <>/Filter/FlateDecode/ID[<351F710134024BC8A5AC9F07A87BC0E4>]/Index[269 42]/Info 268 0 R/Length 93/Prev 798528/Root 270 0 R/Size 311/Type/XRef/W[1 2 1]>>stream Purpose The concept of the Rocker Drill is to take all of the mechanical work we have done and be as athletic as possible in a more sport specific movement. 130 ft 1 throw 3 0 obj Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. It is an essential workout for any baseball or softball player whose goal is to have a long and healthy career. Squats can be performed while holding a barbell across your upper back, with dumbbells at your sides or with just your own body weight. plyo balls, Starting out front This eliminates back-chaining from the point of release, Collapsing the front knee This allows the hips to facilitate rotation instead of driving from the torso, Arm action (scap load, forearm flyout, acceleration phase), Start with feet squared to target and the torso slightly counter rotated to simulate foot strike position, Use normal arm action but make sure arm is driving back in a supinated position, As torso rotation begins, glove-side should remain folded and glove-side scap retracts assisting and creating a more powerful upper half rotation, 1-2 sets of 10 reps with a 1-2 lbs. A swing doesnt necessarily have to pass the eye test. 170 ft 1 throws You must also be strong enough and prepared for the physical demands of the sport. Experiment and find what works in live ABs then transition to the season with a game plan, and coaching you can trust. Initially, players should rest for 12-15 seconds between throws and 5-8 minutes between sets. Here we go. However, we're going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. 160 ft 1 throw Learn More. These throwing drills are good for any baseball player. Engineered to be the best. Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. Effort is limited to no more than 50% for the first week (5 days) and gradually increased until reaching near-max effort approximately 7 to 10 days prior to the first spring game. To perform a squat, stand with your feet about shoulder-width apart and bend your legs until your thighs are about parallel to the floor. Alan Jaeger has worked with over 250 professional baseball players (including Major Leaguer All-Stars Barry Zito, Dan Haren, and Andrew Bailey), consulted with several Collegiate Programs (including 2004 National Champions, Cal State Fullerton) and four Major League Organizations including the Texas Rangers.. Alan founded Jaeger Sports in response to the growing need to address the two most neglected areas of baseball: The Arm and The Mind. Chris did an unbelievable job of explaining things to me and always trying to help me understand things. This is an amazing source for my passion project of baseball training thank you for making this!!!! During the course of a game catchers squat and stand over 100 times, throw out base runners who try to steal second base, block wild pitches and block the plate from a base runner trying to score. 120 ft 1 throw This helps to develop feel for release and can help develop accuracy in your throwdowns. Dead ball block: Put a ball on the ground where a ball would if he was blocking a ball. You will notice that the 3 workouts each have a different focus. These stretches are crucial for injury prevention, endurance, recovery period and increased velocity. 90 ft 5 throws For more information, see the How exceptions are . 90 ft 5 throws In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. PDF Post-Op UCL Throwing Program for Pitchers - The Orthopaedic Center (TOC) As you will see below, I have broken down our Throwing Program into 3 phases. It is also recommended to put athletes through a detailed Functional Movement Screen to detect any functional deficiencies and asymmetries the athlete may have. This means that Weeks 1&2, Weeks 3-5, and Weeks 6-8 all have 3 specific receiving training days. #shorts AtBatDinger ROAD TO 90MPH EP.1 (PLYO WALL DAY) Jose Gutierrez 95MPH Pitching Mechanics in our Launchpad Driveline Baseball Trey. Throwing program 6.) Do not air out your Plyo Ball just because youre feeling good. 150 ft 3 throws 1. Stay empowered with information, coaching, and game planning. Adhere to the on-ramping so you can build up a proper workload. They have been around for quite some time and were not here to re-invent the wheel. of throwing if it feels appropriate. There are a lot of ways to set up and create rhythm, along with options for how pitches get moved towards the zone. Side lunges will help strengthen the muscles a catcher needs for lateral movement. PDF RE-ENTRY THROWING PROGRAM - Advanced Orthopedic Associates 195 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) 130 ft 1 throws Others may actually throw further distances the next day because the Pull Down phase actually opened their arm up even more, and they will have an even more aggressive pull down the next day. For the first few days of Week 3, there may only be 10-15 pull downs after the pitcher has peaked out to his furthest distance on that given day. 90 ft 5 throws An Introduction to Driveline Catching: How We Train Catchers It takes you through eight weeks of velocity programming of tested Driveline protocols. In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. Soreness Rules What matters most is what the pitcher does in this 4-6 week window leading up to the first bull-pen, and understanding how to maintain or strengthen this base throughout the remainder of the Fall, Winter and Spring. 120 ft 1 throw Stand with your hands on your hips, or a dumbbell in each hand, then step out to either side into a lunge. PDF PITCH SMART PRESEASON THROWING PROGRAM - MLB.com You may find that 250 feet has turned into 300 feet and 300 feet has turned into 330 feet or more. 8-Week Baseball Throwing Program - Maintenance The following 8-week baseball throwing programs are intended for pitchers who are physically mature, physically healthy and pain free with a good base foundation of strength: Ages 17 and older Ages 14-16 Please note, this is NOT a ramp-up, on-ramping or customized program. . Because endurance increases through this process as the muscles get in shape, recovery period improves because swelling tends to be minimized. It is very important to keep the pitchers off the mound because the arm is best developed by conditioning without any unnecessary demands on it during the rebuilding phase. The Jaeger Sports Mental Training is designed to not only be easy to understand, but also, easy to implement. 75 ft 10 throws After finishing the extension phase you will work into the compression phase. endobj This program has progressions for receiving, throwing, and blocking over the course of several weeks. If the feeling doesnt get better after a couple of minutes, or the pain is obvious, then shut it down. Our programming is designed to increase quickness, accuracy, and velocity. Having good ankle stability / mobility allows for getting into the deep squat or "primary position" and stay there more comfortably. Use these drills to find what works for you. 4 0 obj It also has 8-weeks of receiving progressions aimed at addressing the main defensive skills of catchers. Players gradually ramped up over the 6-weeks to include kneeling, rocker, and run-and-gun throws with balls ranging from 2oz to 32 oz. In that case, the rest period may only be a week and the conditioning period may only need to be 2 weeks because the base from the Fall/Winter is still relatively strong). This mentality is what optimizes your ability to insure health, strength, endurance and improved recovery period. We use them to coach good arm action from hand break to release, horizontal abduction (scap load), as well as training glove side integrity. 0 ), Written by Maxx Garrett Catching Coordinator & Hitting Trainer. Your job is to put your arm in a position to throw as often as possible, with awareness and sensitivity to your arm, in order to progressively build a strong base. Make sure to complete the catching warm up before beginning. Work on the swaying technique (opposite knee to the ground). High-performance, durable training gear. Phase 2: Stretching Out & Pulling Down (10-14 Days). These 3 training plans are meant to be repeated once during the week, giving you a total of 6 days of training. All can have a negative effect on hip/shoulder separation. 135 ft 3 throws Explore the drills. The program is set up to do simultaneously as part of your off-season development plan but can be done on their own. Though I have always resisted allocating a number of throws to make, or a number of minutes to throw for, I have decided to outline a structured format that does just that its based on a predetermined number of throws at a predetermined distance (though there is always flexibility for any player to deviate from this program if they feel like throwing more or less on any given day). Ive found that pitchers who can get out to 300 feet throw in the 88mph range, those who can get out to 330 feet may push the low 90s and those who can get out to 350 feet are typically in the 93-98 mph range. 3 Drills To Improve Throwing Velocity | Throwing Drills for Catchers Symbolically, your first 10-14 days of throwing should also follow this same mentality: stretching, loose arm action, range of motion, freedom, and so on. Caleb Thielbars is extraordinary. PDF Interval Throwing Program - Sanford Health Though Day 1 may only be 5 minutes of throwing out to 60 feet and Day 2 may be only 7 minutes of throwing out to 90 feet, by Day 8 or 9, you may be out to 250 feet or more for 20 minutes of throwing (again based on the arm strength of that pitcher). Catchers can make quick adjustments based on this instant feedback loop. This site uses Akismet to reduce spam. 210 ft 1 throw 75 ft 10 throws 10K views 4 years ago baseball throwing & pitching In this video we will go over a couple of our favorite drills and exercises that help catchers with both their throwing velocity as well as. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> An Introduction to Training the Baseball Catcher Plyo Ball Training Tips and Drills - Grady's Pitching School 135 ft 3 throws The Complete Throwing Program is a comprehensive, preventative, and systematic program designed for the athlete who throws overhand. Click, An Introduction to Training the Baseball Catcher, Training for Youth Pitching Velocity: High-Intent Throwing, Rolling Over: How Bottom Hand Supination Affects Bat Path, How the Axe Short Trainer Can Make You A Better Hitter, Swing changes through Motion Capture-Hitting Biomechanics. 100 ft 1 throw Driveline's Youth Baseball Development Each video is followed by a short quiz. Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. 75 ft 10 throws Training Programs Throwing & Mental Program For Baseball & Softball Shift COM forward and backward (including the hips) NOT UP! Driveline Catcher's Velocity & Receiving Program - Driveline Baseball 190 ft 1 throw 180 ft 1 throw You will go through regular warm up and catch play in preparation for throwing down to second base. You may also substitute bullpens which are the best way to test what youve been working on. Create and implement a data-driven program for developing catchers. This is a testing day where we can see how the body is adapting. 300 feet), remember to come back toward your throwing partner (pull down phase) 10 feet per throw until you get back into 60 feet. In fact, a good rule of thumb is to not even think about the Pull Down phase until you are comfortably throwing what feels like your max distance, and you are able to stay there comfortably for 5-10 throws. Ruwe's 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. Ankle Stability / Mobility. Weighted Ball Drills for Catchers | Driveline Baseball - YouTube 200 ft 1 throw The reason I mention this is pitchers may often shut down early because of false signs. We train with Drivelines Plyo Ball , weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. *:1g8wQkgDB[ 9B/Vam[LHcHhJ%C!:. Physician approval . 120 ft 5 throws, 120 ft + (optional 5 additional minutes of throwing at same distance or increase distance if the arm asks for it) All rights reserved. It is designed for biologically mature high school aged catchers and. 120 ft 3 throws We will use the tools we have now to help our athletes succeed on the field. Pitches to either side in the dirt must be blocked, and quick lateral movement is the key to getting in front of a wild pitch. Dont overspend workload on your warmup by trying to long toss as far as you can or throw a bunch of compression throws. Some may throw a lot on the first day of their pull downs, and then only want to go out to 250 feet the next day and not pull down at all. Jaeger Sports - Off Season Throwing Program 90 ft 1 throw Once the base has been built through the stretching out phase, the arm is in a great position to work from and strengthen this base through the Pull Down Phase of long toss. 110 ft 1 throw stream No coach is considered certified until they have completed the final quiz of the course. We generally prescribe these a few weeks into the beginning of a program to allow time for other mechanics to clean up first. Use this research to continually improve and enhance our training program. Athletes will receive programming based on strengths and weaknesses identified in an assessment. Mechanics for pitchers and position players. 105 ft 5 throws Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. 240 + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) Purpose Reverse throws are a ballistic movement that train power while helping to activate the posterior shoulder musculature when going into lay back. Practice jumping with both feet on the ground at once and with different combinations of one foot. These can be completed on their own or after your throwing program. Additionally, we use Edgertronic cameras to film every catcher at 600 frames per second. Jumping straight into without proper on-ramp. We train with Drivelines PlyoCare balls, weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. If the currently executed method doesn't contain such a catch block, the CLR looks at the method that called the current method, and so on up the call stack. All participants had been throwing and weight training prior to prepare for the program. Driveline Baseball | Data-Driven Baseball Performance Training Thats because each pitcher has their own unique history. The weights range from 3oz to 4lbs depending on company/brand you use. During live at-bats we run a delayed video feed that allows the catcher to see how they received the ball right after the pitch. Do not try to do this program in season or during competition. 110 ft 1 throw Receive training and in game insights all year long such as command and average miss distance. I also really appreciate him being real, that goes a long way. Plyo Ball Velocity These days are low on volume but high on intensity. The arm will tell you what to do from day to day, and even throw to throw. Once you are sufficiently warm, complete your high intent throws from behind the plate. Chief among all of our principles of our throwing program is the principle of listening to your arm. Full, pain free ROM 2. During live at-bats we run a delayed video feed that allows the catcher to see how they received the ball right after the pitch. Taking into consideration that a pitcher is coming off of an extended rest of 2-3 weeks, like anything else you would build in life, start off slowly and surely walk before you jog and jog before you run. 90 ft + (optional 5 additional minutes of throwing and/or increase distance if the arm asks for it) plyo ball, Timing of pelvis rotation (too early or too late), Hip/shoulder separation (delay torso rotation), Start with feet hip-width apart in an athletic stance, back to the net/target, Pick lead leg up and push into the ground again to start momentum, Start moving while crossing back leg behind body, Drive and rotate hips towards target while keeping front shoulder closed, Sets / reps vary based on programming, but we never go above a 9 oz. When you factor in limb size, mobility, stability, previous injuries, etc. 40-60 ft 15 throws Every rep is replayed, which makes it clear whether it was a good receipt or not. endobj %PDF-1.7 How we Train 1000g Plyo Ball used during receiving work As you will see, this program is based on 3 days of throwing for week 1 and then evolves into 4 days of throwing for the next 5 weeks.
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