In the case of a typical pitcher who just finished his summer season, he should typically take a minimum of 2-3 weeks off to rest (physical and mental) after hes thrown his last pitch of the summer, and spend the subsequent 4-6 weeks to do nothing but train and recondition his arm. Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. Stand with your hands on your hips, or a dumbbell in each hand, then step out to either side into a lunge. 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. 165 ft 3 throws 110 ft 1 throw Pitching Program. 7hgL&L,Ryif,YcgoL[4ghOU( Y#7fH MRBwh+eFLj(A\dqA7o7\xr|BUo[5]qa `MFt>I.!secx_ W N/ NzFpE1*wbN;s_xr"wcVbfXF#Y Ic`Ed(8#-`LdXi{#a{oCia+mIRqY)fbI5&J=, 9Zu%I d^OH%|# B_"#db:F\$N(|I 8>wV;6FTu2},q!|L03IL" i%H0>t1yf yCqOYmW4v:JhmNZ1 #P ;ImK,"IF&elM#P0b3Et{ 1]=i F7:A5'q;dKr4. You can finish your pull downs at 65 feet, or whatever distance deems it safe, without sacrificing your effort. Therefore, depending on your arm strength and the history of your arm, you may find that these distances are too restricting, or not challenging enough for you. 150 ft + (optional 5 additional minutes of throwing at same distance or increase distance if the arm asks for it) Do not try to do this program in season or during competition. In any case, the things you should begin to notice is that your endurance is getting better (conditioning), your arm is feeling consistently stronger (conditioning) and your recovery period is amazingly good. You must be medically cleared to throw. 170 ft 1 throws 60 ft 5 throws (or more if needed) A swing doesnt necessarily have to pass the eye test. *** Flat Ground Work Tuesday/Friday (15 Change-Ups, 10 Light Breaking Balls). Our off-season throwing program is based predominately on 4-6 weeks of Arm Care exercises (Surgical Tubing) and Long Toss. %PDF-1.4 % Week 1 (Monday, Tuesday, Thursday, Friday) 80 ft 1 throw We believe that even the intangible skills that are often associated with catching can be developed. <>/XObject<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> A catch/frame, however, does, because umpires make a judgement call based on what they see. One of the most powerful training tools we implement with catchers is a video delay feed. Purpose The purpose of the step back throw is to reduce the time spent transitioning the center-of-mass (COM) from the loading phase(back hip) into the striding phase. Youth catchers going through PlyoCare weighted ball drills to improve arm action, pop time, and velocity.Click Here to subscribe to Driveline Baseball: http://bit.ly/SubDrivelineBaseballTwitter: https://twitter.com/drivelinebbInstagram: https://www.instagram.com/drivelinebaseball/Facebook: https://www.facebook.com/drivelinebaseballSnapchat: https://www.snapchat.com/add/drivelinebasesWant to train with us?Pitching Program information: http://bit.ly/DrivelinePitchingProgramHitting Program information: http://bit.ly/DrivelineHittingProgramBaseball Questions Answered Within 24 Hours: support@drivelinebaseball.comTrain with Driveline at HomeShop Training Gear and Programs here: http://bit.ly/DrivelineProductsFree 8-Week Throwing Program here: http://bit.ly/FreeWeightedBaseballProgramRemote Pitching Training: http://bit.ly/DrivelineUOur Weighted Axe Bat Training Bats + Hitting Program: http://bit.ly/AxeBats Driveline Pitching Manual: 40+ Programs and the Why behind them: http://bit.ly/HackingTheKineticChain Company Information:Address: 19612 70th Avenue South Unit #2-4Phone Number: (425)-523-4030Why Driveline? Initially, players should rest for 12-15 seconds between throws and 5-8 minutes between sets. 40-60 ft 15 throws They have been around for quite some time and we're not here to re-invent the wheel. 195 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) All can have a negative effect on hip/shoulder separation. Catcher's Throwing Program Phase I -complete a warm-up lap around the field before each step -all throws completed to tolerance, not to exceed 50% effort -complete a 90' sprint before each set within each step 4 0 obj Or, as we like to say, the more you use it (correctly) the more it produces.. There are a lot of ways to set up and create rhythm, along with options for how pitches get moved towards the zone. Experiment and find what works in live ABs then transition to the season with a game plan, and coaching you can trust. Use the program trusted by 100s of pros. If you are competing weekly then velocity work can compromise your readiness for gameplay. Step Two: Mobility for Catchers Second step in turning your body into a high performing machine is mobilization. Do not air out your Plyo Ball just because youre feeling good. 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. 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). 1. Simple Vertical Leap Exercises to Improve Dunking, This 5-Minute Kettlebell Flow Is All You Need to Build Stronger Glutes, Baseball-Catcher: Weight Training Workout Week 3, Baseball-Catcher: Strength Training and Conditioning, Sports Fitness Advisor: Upper Body Plyometric Drills, Sports Fitness Advisor: Lower Body Plyometric Exercises. Create and implement a data-driven program for developing catchers. Ultimately, we hope you find this program gives you a balance between structure (assigning the amount of throws with incremental distances) and freedom (listening to your arm!). full 10-week throwing program this throwing program starts with the on-ramping series to prepare the arm and body for intense throwing, while the rest of the program consists of the blend-to-season series to transfer velocity gains to position-specific throws, including weekly bullpens for pitchers You may be surprised how far out your arm will take you because of the base youve developed from the first month. All rights reserved. <> When you factor in limb size, mobility, stability, previous injuries, etc. Driveline Baseball This is Why Catchers Wear Gear. 40-60 ft 15 throws 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. Day 1 Warm-up throws (under 60 ft) 2 sets of 25 Throws at 60 feet (rest 5 minutes between sets) Warm-down throws (5-10 throw max) Rest the next day Day 2 No Throwing Day 3 Warm-up throws (under 60 ft) 2 sets of 25 Throws at 60 feet (rest 5 minutes between sets) Warm-down throws (5-10 throw max) Rest the next day Ruwes 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. Once at 60 feet, feel free to throw as many as your arm feels it needs at that point. 120 ft 5 throws If youd like to be placed on our email list please enter your email address below! % 150 ft 1 throw Because there are so many variables in each case, its not usually a short answer. STEP ONE: INTERVAL THROWING STEP TWO: FLAT-GROUNDPITCHING STEP THREE: MOUND PITCHING DESCRIPTION Playing catch with a purpose to gradually warm up and increase your throws in terms of intensity and distance Players throw from the pitching motion off flat-ground to gain feel for timing and consistent mechanics <> It is an essential workout for any baseball or softball player whose goal is to have a long and healthy career. stream 75 ft 10 throws There are 3 different training days split up for 3 different periods. We see blocking and throwing as a subset of receiving because receiving is normally the priority and what happens most. 140 ft 1 throws Ankle Stability / Mobility. These 3 training plans are meant to be repeated once during the week, giving you a total of 6 days of training. Learn More. Do a lower number of repetitions with heavier weight to build power and size, and higher reps with lower weight or your body weight for strength and endurance. 100 ft 1 throw The use of a heavier ball as well as a lower throwing intensity (60-70% RPE) allows for better kinesthetic awareness (in other words where the arm is in relation to other parts of the body and space). All athletes should seek medical advice before beginning this workout program. Coaches must score 80% or higher to move on to the next section. The goal of Phase 1 is to focus exclusively on stretching, hence the Stretching Out phase. 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. It also has 8-weeks of receiving progressions aimed at addressing the main defensive skills of catchers. Each video is followed by a short quiz. The tools and programming you will be given focus on these two areas to optimize your performance and help you develop in the short and long-term. You will notice that the 3 workouts each have a different focus. 100 ft 1 throw However, were going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. 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. We modeled this off very commonly performed programs. How many throws you make at each increment is dependent on how your arm feels. Being a quality pitcher is a lot much more than simply catching a pitched ball and returning it to the pitcher. Conduct research to further understand the skills, movements, and characteristics that make catchers elite. A workout program designed to improve your strength and agility can help you play your position effectively. 60 ft 5 throws (or any additional throws if needed) 2 0 obj As a general rule of thumb, we recommend the program for athletes 14 years or older who have a solid base of throwing, sound mechanics, and experience with weighted balls. This is where many pitchers, who have never truly built their arm the correct way in the off-season, may have a pleasant surprise waiting for them. LEARN MORE Private Lessons Jaeger Sports offers private instruction at various times throughout the year for Arm Strength & Conditioning and Mental Training. P 3LAbyi? Reverse Throws are a standard in our plyo ball routine. You may find this program works well for you just as it is, or you may need to tweak it here and there. For pitchers, you will also notice that by week 4, we recommend throwing change-ups at the end of your throwing session. <> 120 ft 5 throws, 120 ft + (optional 5 additional minutes of throwing at same distance or increase distance if the arm asks for it) A strong arm is one of the most sought-after skills in amateur catchers. 75 ft 10 throws We want them to come back toward their throwing partner 10 feet per throw or so, with the same dynamics they made with their furthest distance throw that day (e.g. H4L is a custom arm care program that combines elements of programs such as Driveline and Texas Baseball Ranch. 210 ft 1 throw If you are under the age of 18, seek parental or guardian consent before starting this program. Again, this is where listening to your arm still takes precedence over any set amount of throws, or any format for that matter. The Minnesota natives arsenal is as good as weve seen from him in the big leagues. Building Your Base By Listening To Your Arm. Throw the medicine ball overhead against a wall, to the side against a wall, up and over your head and slam it down into the ground. Utilize that 5-10 minute window to allow your arm to continue to open up beyond 240 feet. Now it's in reverse. 140 ft 1 throw Just as you are getting your arm in shape progressively, similarly, you also need to build a base with your arm circles/surgical tubing exercises. 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. <>/Metadata 569 0 R/ViewerPreferences 570 0 R>> Regardless, Week 3 and 4 are very personal. Having good ankle stability / mobility allows for getting into the deep squat or "primary position" and stay there more comfortably. The mere presence of a strong arm behind the plate can deter the run game. It also happens to be a crucial pitch to command for any pitcher. Athletes will receive programming based on strengths and weaknesses identified in an assessment. Motion capture and biomechanics will be used to analyze movement patterns during the throw. Training catchers is mostly qualitative at this point, but we are working to change that. Begin at 20' and advance 20' at a time throwing 3-5 times at each distance at 50% effort until reaching the warmup distance for that workout. 90 ft 1 throw 130 ft 1 throw Soft Shell Plyo Weighted Ball Overview and Explanation of Use Watch on 10 Toe Drill - Throwing/Pitching Drills Walking Wind Up -Throwing/Pitching Drills Reverse Throw - Pitching/Throwing Drills 40-60 ft 15 throws Adhere to the on-ramping so you can build up a proper workload. *** Flat Ground Work Begins on Tuesday/Friday (10-15 Change Ups), Week 4 (Monday, Tuesday, Thursday, Friday) 300 feet). xWxd(b+:8O;l*^r>.@rNY3{ _ rc'3d087l7 Ej*/b#yR.5a; 3ivtYqgOO|B(~cz Gj~ptXSZ&46U8$>_@x#Uq*'Do-qY@ov =J$9qj#wGW[8HoHBg^,+7!a 9!\BsKY/a%iU `G7hIZ*()?tt%e%"8&9j8!27DK|EE78S.4 Kfw\ ujj7Oy@A(:M\R/yVj+Z=.dFFfF0t\>w@W]F64X04\pC=5CxG\WhQ*0(FB/pHc If you do not have access to a machine you can double down on the Plyo Ball and short toss work. 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. 225 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) Jumping straight into without proper on-ramp. These further distances are critical to gaining flexibility, range of motion, extension, which in my experiences have led to looser/quicker arm action, explosiveness, freedom, increased velocity and endurance. As athletes develop, this program will too. Work on technique. Blocking pitches and pivoting to throw out base runners requires you to be quick on your feet. Continue your development in season with year-round support and monitoring. But I would strongly recommend that every pitcher consider having a rest/conditioning period twice a year, even if its only for 2-3 weeks. If a player feels a need to throw for more than 4 days a week in any givenweek, simply do it. Throw the medicine ball overhead against a wall, to the side . Purpose We use the Step Behind Drill with athletes to help improve the lower half loading as well as drive pelvis rotation and timing. NON-SURGICAL INTERVAL THROWING PROGRAM Complete every other day unless otherwise specified. Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. endobj They have been branded by major companies such as Driveline Baseball amongst other companies and are used worldwide for all ages of throwers. This drill is a staple in all of our throwing programs. <> 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. Looking forward to learning and coming back soon., Just thank you for creating a program like this because without it I would be throwing 90-92 with no idea how to keep my arm healthy., Our complete hitting program is now available. Naturally, if a pitcher is truly listening to his arm, these increments may fluctuate. hbbd``b`i@i` m $#$@4 !$x{O M/t005@ 8 I Increase from 4 to 5 days a week (5 to 6?) Every rep is replayed, which makes it clear whether it was a good receipt or not. 100 ft 1 throw 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. You will only be executing the extension phase of catch play. 70 ft 1 throw Minimize negative movement during the catch We refer to any movement of the glove away from the middle of the zone during the catch as negative movement. 180 ft 3 throws 135 ft 2 throws 75 ft 3 throws Every rep is replayed, which makes it clear whether it was a good receipt or not. x\[oF~709 8@41PId%H=pH[3v%%@do8Om}=)[iNYu%_,W_Oirq]?Wj}r"^9=2H3+"~X8<8~+>'i7So._v[*}Kpe6NGQ n483*X7X0KI"(p8p&'| }}*8q\.40HY0{(mLBY Work on the swaying technique (opposite knee to the ground). You must also be strong enough and prepared for the physical demands of the sport. To deliver the best training tools and methods to our athletes through data-driven programming. Only the arm knows from day to day, what it wants and what it needs. In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. Once your foundation is built, the remainder of the year becomes one of maintaining this foundation, and even strengthening this foundation. Use this day to feel out your arm path and work on your mechanics at a lighter intent. Without ankle stability / mobility a huge strain will be placed on the already taxed hips. Depending on the amount of time off you took at the end of your last in-season, and how strong your arm is, you may throw as little as 5 minutes at 60 feet or 10 minutes at 90 feet on Day 1. There is a reason they are prescribed and its important for you to use these effectively. A post throwing stretching routine should also be utilized immediately after throwing and can be individualized by the rehabilitation specialist based on each athlete's specific needs. By voluntarily following this program, you agree to hold both Driveline Baseball, its owners, and employees harmless. Step 1: Establishing A Rest and Rebuild Period. This is conditioning at its best because we are allowing the higher intelligence of the arm to guide us, and you will almost assuredly find that the more you allow your arm to throw (smartly and progressively), the more your arm wants to throw. When pitchers truly understands the importance of resting and rebuilding their arms over a substantial period of time (4-6 weeks) in the off-season without stepping on a mound, they will best position themselves to not only peak at the right time (beginning of the season), but maintain or even enhance their base throughout the season. We train with Drivelines PlyoCare balls, weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. 40-60 ft 15 throws 120 ft 3 throws These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. 90 ft 5 throws Rio Rancho's only baseball and softball throwing program. stream In a sense, our programs structure is to be structure-less. The Jaeger Sports Mental Training is designed to not only be easy to understand, but also, easy to implement. 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). Improve velocity, fill up the zone with nasty pitches, and make mechanical adjustments. 60 ft 10 throws (and any additional throws if needed), Week 2 (Monday, Tuesday, Thursday, Friday) Whether you are looking to be a better receiver or thrower, this program combines initial Driveline receiving programming and a velocity throwing program for getting the most out of your training period. A baseball catcher is getting someone out. 75 ft 10 throws 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. They have been around for quite some time and were not here to re-invent the wheel. Read More January 11, 2023 . In order to establish the best time to rest and rebuild a pitchers arm, you must establish, 1) what the pitchers workload has been like from the previous season/seasons (their past season may have been only the summer, or it may have been the preceding spring, fall and winter season as well), 2) find out how much pitching theyve been doing as opposed to training or conditioning (unfortunately, many pitchers pitch year round, and leave little or no time for training or conditioning), and 3), devise a plan that gives pitchers a chance to shut down and rest (minimum of 2-3 Weeks), and rebuild their arm for an additional 4-6 week period before getting back on a mound. 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. The reason for this is that the arm tends to respond better on the mound after a good long toss session its been trained for it. Engineered to be the best. You should be moving aggressively at your target during these throws with a shuffle. endstream endobj startxref Sways: Get the catcher's legs loose by throwing pitches outside of the strike zone. Conduct research to further understand the skills, movements, and characteristics that make catchers elite. Also, be aware that at 60 feet, especially if you have a strong arm, it may be dangerous to pull down at this distance. Phase 3: Deepening The Base: Building Strength and Endurance (10-14 days). Satisfactory functional testing 4. Thats because each pitcher has their own unique history. This allows us to see how the glove is approaching the ball and how clean a catchers movements were after the receipt. In my experience, local batting cages are very generous when you are just coming in to receive off the machine. But if you feel like only stretching your arm out one day, or just throwing 150 feet, or not throwing at all on a given day, than do so. Use these drills to find what works for you. Additionally, after the 2nd week of throwing, there is an option to throw for an additional period time as each player reaches his furthest distance on that given day. 200 ft 1 throw 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. Barnhart's transformation as a catcher, with a focus on pitch framing, changed the way he received pitches. Again, from my experience, the more you throw after building the base right, the more the arm seems to want to throw. 130 ft 1 throw Without well timed rest and a clear intention of how to best prepare the arm in the off-season, pitchers may wonder why they are lacking endurance or velocity in season, or even worse, why they may be breaking down. A swing doesnt necessarily have to pass the eye test. Full, pain free ROM 2. To deliver the best training tools and methods to our athletes through data-driven programming. Ready to get to work? . 110 ft 1 throw Dont skip the warmup or recovery work. We use them to coach good arm action from hand break to release, horizontal abduction (scap load), as well as training glove side integrity. Additionally, we use Edgertronic cameras to film every catcher at 600 frames per second. 210 ft 3 throws 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. 55 foot throw - move catcher forward Warm-down throws Throw on alternate days 10 minute toss on off day 25 throws 35 throws Rotate as follows: Thr/Off/Thr/Off/Off/Thr/Off/Thr/Off/Off Level 3 Warm-up throws at 20-120 feet set throws at 120 feet Rest 10 minutes Throw from mount (FB, CH: 1 of 5 CH) Hybrid B This is a lighter intent day (60-70%). 225 ft 3 throws The drill is great for training T-spine rotation during counter rotation of the trunk, as well as keeping the trunk stacked when coming down the mound. Upper-Body Plyometrics. These stretches are crucial for injury prevention, endurance, recovery period and increased velocity. This is the focus of this article. endobj Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. Click, Driveline Catchers Velocity & Receiving Program, 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.
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