IP$T2 l A!OvA0 s"a #mD*>D'j( 90 ft 1 throw 269 0 obj <> endobj When you factor in limb size, mobility, stability, previous injuries, etc. Again, always listen to your arm. Once at 60 feet, feel free to throw as many as your arm feels it needs at that point. 40-60 ft 15 throws Driveline's Youth Baseball Development 140 ft 1 throw 180 ft 1 throw The best athletes are always getting better to stay ahead of the competition. Mechanics for pitchers and position players. Shop Now. Our philosophy is pretty simple its of minimal importance as to when a pitcher is expected to throw his first bull-pen in the fall/winter, considering that the pitcher has the balance of the year to work off of the mound. Finally, the following distances are based on a college freshman with average arm strength. Warm up throwing is all done in preparation to throw PlyoCare balls at full intent. 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. You may find this program works well for you just as it is, or you may need to tweak it here and there. Our programming is designed to increase quickness, accuracy, and velocity. Rio Rancho's only baseball and softball throwing program. Because the first two weeks have created such a strong foundation, Weeks 3 and 4 deepen this base because each pitcher will actually go through the conditioning phase of Arm Circles, Surgical Tubing and the Stretching Out phase of Long Toss before the pull-down or aggressive throws that are made coming back in toward your throwing partner. *** Flat Ground Work Begins on Tuesday/Friday (10-15 Change Ups), Week 4 (Monday, Tuesday, Thursday, Friday) As athletes develop, this program will too. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Perform an equal number of reps on each side. The mere presence of a strong arm behind the plate can deter the run game. These training plans address those with a different focus each day. He currently holds multiple Driveline velocity records. The program is set up to do simultaneously as part of your off-season development plan but can be done on their own. He currently holds multiple Driveline velocity records. 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. Purpose Helps train trunk stacking, glute/pelvis engagement as well as pelvic tilt. I love the metaphor of allowing your arm to take you for a walk. 40-60 ft 15 throws 130 ft 1 throws A simple rule of thumb is to get in at least 2 good days of long toss during the season, and these days tend to be most optimal on your bull pen/game day (if you are a starter). If youd like to be placed on our email list please enter your email address below! Our complete hitting program is now available. All participants had been throwing and weight training prior to prepare for the program. Every rep is replayed, which makes it clear whether it was a good receipt or not. 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. Transfer drills for . 195 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) Do the program exclusively. 170 ft 1 throw 0 Depending on how well he did the first two weeks, its possible that he may want to make closer to 20-25 throws on his way back to 60 feet. 80 ft 1 throw All can have a negative effect on hip/shoulder separation. If you have an athlete with extreme deficiencies, we recommend addressing these with mobility and stability exercises and then re-testing on a regular schedule. 160 ft 1 throw 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. Stretching out means just that maintain loose, relaxed arm action, put some arc on the ball and gradually move away from your throwing partner. We modeled this off very commonly performed programs. Our off-season throwing program is based predominately on 4-6 weeks of Arm Care exercises (Surgical Tubing) and Long Toss. 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. A workout program designed to improve your strength and agility can help you play your position effectively. Why do we use them? 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. Strength Training for Catchers (Part One) - Overtime Athletes Blog For some players, that may mean stretching out and pulling down nearly everyday for Weeks 3, 4, 5 and 6. Soreness Rules This program is a combination of velocity training and receiving development for catchers. 130 ft 1 throw In this 10-14 day period, the goal is to build endurance and distance through the Stretching Out phase of Long Toss (Long Toss is broken down into 2 parts: Stretching Out as you move away from your throwing partner, and Pulling Down or Strengthening as you move back in toward your throwing partner). This is where listening to your arm is imperative. TRAQ. 190 ft 1 throw 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. These stretches are crucial for injury prevention, endurance, recovery period and increased velocity. 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. Training Programs Throwing & Mental Program For Baseball & Softball We generally prescribe these a few weeks into the beginning of a program to allow time for other mechanics to clean up first. We recommend trying out different setups and glove patterns to find what fits your style. Gameplay can also leave you compromised for your throwing program hurting any sort of growth and risking injury. 300 feet). We see blocking and throwing as a subset of receiving because receiving is normally the priority and what happens most. This program has workouts for 6 days a week and includes machine work. Peaking in velocity at age 34, developing a sweeping slider, and leveraged Drivelines heat maps for in-game command analysis. endobj It is also recommended to put athletes through a detailed Functional Movement Screen to detect any functional deficiencies and asymmetries the athlete may have. 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. Building Your Base By Listening To Your Arm. . To deliver the best training tools and methods to our athletes through data-driven programming. 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. 3 0 obj . SHOP. 310 0 obj <>stream Driveline Catcher's Velocity & Receiving Program - Driveline Baseball Or, as we like to say, the more you use it (correctly) the more it produces.. Velocity training is best done with one of our trainers. If no catch block is found, the CLR terminates the executing thread. The first ball you throw should not be the first throw of the program. A catch/frame, however, does, because umpires make a judgement call based on what they see. 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). Incorporating rope jumping into your workout routine will help increase foot speed and coordination. Practice jumping with both feet on the ground at once and with different combinations of one foot. 150 ft 3 throws up, who have undergone a full on-ramp and are throwing full intent prior to program start. 230 ft 1 throws 8-Week Baseball Throwing Program - Maintenance Here we go. You must also be strong enough and prepared for the physical demands of the sport. 75 ft 10 throws Experiment and find what works in live ABs then transition to the season with a game plan, and coaching you can trust. Upper-Body Plyometrics. As opposed to having a throwing program with a predetermined limit on how many throws you are to make, or for how many minutes you are to throw for, our philosophy is based on learning how to trust your arm by listening to it allowing it to dictate the pace, amount, and distance of throws for that day. Simply move away from your throwing partner each time you begin to sense that you are going to throw the ball over your partners head. 80 ft 1 throw Hybrid B This is a lighter intent day (60-70%). For others, it may mean stretching out 6 days a week, and pulling down 2 days a week. endobj 100 ft 1 throw Plyo Ball Velocity These days are low on volume but high on intensity. 75 ft 10 throws By Nunzio Signore (BA, CPT, NASM, PES, FMS). What weve found with the guys who have gone through our training program, and have been allowed to maintain their long toss (maintenance) program throughout the year, is that they have less of a need to have a significant rest or conditioning period throughout the year. Only the arm knows from day to day, what it wants and what it needs. However, were going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. You will go through regular warm up and catch play in preparation for throwing down to second base. Training catchers is mostly qualitative at this point, but we are working to change that. 195 ft 3 throws The purpose is two-fold. 100 ft 1 throw They have been around for quite some time and we're not here to re-invent the wheel. Using a medicine ball, perform explosive throwing movements with both hands, using your arms and legs to generate power. The goal of Phase 1 is to focus exclusively on stretching, hence the Stretching Out phase. There are two Hybrid B workouts in this program, one with some weighted ball catch play and one without. Also, long tossing on bull-pen/game days is effective because the rest of the days of the week can be used for rest, recovery and rebuilding. endobj An Introduction to Driveline Catching: How We Train Catchers The 90-90 position helps maintain a stable lower half in order to focus on upper body mechanics. Use this research to continually improve and enhance our training program. You may also substitute bullpens which are the best way to test what youve been working on. 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. ), Written by Maxx Garrett Catching Coordinator & Hitting Trainer. An Introduction to Training the Baseball Catcher We will use the tools we have now to help our athletes succeed on the field. The style of use has a large variety, from "holds" to general throwing conditioning to high-intent throws. Keys to an Inseason Throwing Program - Elite Baseball Performance Nearly a year after training at Driveline, Ruwe topped out at 101 mph using a gray Plyo Ball . <>/XObject<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> stream There is no need to come back into your partner with any aggressiveness for the first two weeks of throwing this will come in Phase 2, the Pull Down or Strengthening Phase. Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. Having good ankle stability / mobility allows for getting into the deep squat or "primary position" and stay there more comfortably. We have consulted with 5 MLB teams, 100s of Pro Players and Colleges of all sizes. For these pitchers, and even pitchers who have been on a good throwing program, they often find themselves pushing beyond distances they thought they had in them. At the end of the 7 weeks, you want to feel great and to feel like you are ready for the season or the next training phase. 170 ft 1 throws 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. The eleven-step J-Band exercise routine is designed to balance, strengthen & condition the rotator cuff & surrounding muscle groups. By Day 12, 13, 14, that same pitcher may be out as far as 300 feet or more for 30 minutes. Pitch Design with Seton Halls ONeill How to Turn Good into Great, First, rock forward to simulate position of ball release, Dont allow knee to collapse in order to facilitate rotation, Maintain supinated (thumbs up) position while focusing on driving shoulder into the wall, 1-2 sets of 10 reps with either 1 or 2 lbs. Regardless of how far out you get on Day 1 or how much time you may throw for, if you go out virtually everyday for the 10-14 day period, and you are religious with your arm circles/surgical tubing exercises, your arm should begin to feel better with each passing day. 60 ft 5 throws (or more if needed) The arm will tell you what to do from day to day, and even throw to throw. On days that you dont feel great, try throwing through this feeling unless it is obviously a sign of pain. We train with Drivelines Plyo Ball , weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. Purpose To take the patterning of the arm action achieved through Marshalls and add a linear direction by adding the lower half. 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. We will use the tools we have now to help our athletes succeed on the field. This means that Weeks 1&2, Weeks 3-5, and Weeks 6-8 all have 3 specific receiving training days. 75 ft 10 throws 225 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) 135 ft 3 throws Blocking is proper receipt of balls in the dirt, and throwing is receiving to get into good throwing positions, quickly. Physician approval . Each phase lasts approximately 10-14 days. 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. Create and implement a data-driven program for developing catchers. The main skills for catchers involve receiving, blocking, and throwing. You can finish your pull downs at 65 feet, or whatever distance deems it safe, without sacrificing your effort. Step Two: Mobility for Catchers Second step in turning your body into a high performing machine is mobilization. Additionally, we use Edgertronic cameras to film every catcher at 600 frames per second. The premise is the same work on building your base by walking before you jog, and jogging before you run. 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. What you do after this six week period may differ from pitching coach to pitching coach, but if youve built your arm correctly, and are in tune with it through this off-season throwing program, than you will probably want to maintain some form of distance throwing throughout the year. *** Flat Ground Work Tuesday/Friday (15 Change-Ups, 10 Light Breaking Balls). Everyone adapts differently and the path to velocity growth is not linear. They have been branded by major companies such as Driveline Baseball amongst other companies and are used worldwide for all ages of throwers. Ruwe's 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers.
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