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. You can finish your pull downs at 65 feet, or whatever distance deems it safe, without sacrificing your effort. 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. <>/XObject<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 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. 75 ft 10 throws On days that you dont feel great, try throwing through this feeling unless it is obviously a sign of pain. 105 ft 5 throws Click. 310 0 obj <>stream Each video is followed by a short quiz. If the feeling doesnt get better after a couple of minutes, or the pain is obvious, then shut it down. Catchers can make quick adjustments based on this instant feedback loop. Training catchers is mostly qualitative at this point, but we are working to change that. For others, it may mean stretching out and pulling down only 3 days a week. From setup to frame, block, or throw, we work to get our athletes in positions that set them up for success. Upper-body plyometrics will strengthen your arms and shoulders, which helps keep your arm strong for all the throwing a catcher has to do. This is where we bring a stretched out, well conditioned arm from Weeks 1 and 2 into the more aggressive and explosive throwing dynamic of the arm into weeks 3 and 4. Phase 3: Deepening The Base: Building Strength and Endurance (10-14 days). Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. 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. Though the first principle of the previous article was to listen to your arm and allow it to guide you from day to day, there are still a number of players and coaches that feel more comfortable with having some form of structure or guidelines to follow some players simply respond better to having structure and some coaches find it more efficient to have a standardized program that everyone can follow. 105 ft 5 throws Footwork is an important aspect of being a catcher. In essence, they are not necessarily trying to throw harder they are simply maintaining the effort of a 300 foot throw into shorter and shorter distances without decelerating their arm. Create and implement a data-driven program for developing catchers. Do the program exclusively. 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. All participants had been throwing and weight training prior to prepare for the program. These training plans address those with a different focus each day. You will be using different weighted balls. 1 0 obj Though we still want our pitchers thinking stretch, loose and freedom on their pull-downs, we want them to do it in an aggressive manner. 1 0 obj Our complete hitting program is now available. up, who have undergone a full on-ramp and are throwing full intent prior to program start. These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. 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. <>/Metadata 569 0 R/ViewerPreferences 570 0 R>> Our throwing training for high school pitchers is geared towards two key areas mechanical efficiency and arm care. Hitting. You will compromise your training and could leave yourself compromised for a game. If no catch block is found, the CLR terminates the executing thread. (In-gym and remote options are both available. Engineered to be the best. 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. This in turn also blends in hip/shoulder separation during the stride phase as well as trunk stacking and lead leg blocking at foot strike. Without ankle stability / mobility a huge strain will be placed on the already taxed hips. 140 ft 1 throws This helps to develop feel for release and can help develop accuracy in your throwdowns. 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. 120 ft 3 throws After not competitively pitching for two years, Thomas Ruwe made the decision to come train at Driveline. The eleven-step J-Band exercise routine is designed to balance, strengthen & condition the rotator cuff & surrounding muscle groups. Kevin Kelleher, Weatherford JC ( 2-3 x 400 ft; 2 x 400 ft; 9 years) 1) Do you allow for individuality (for each pitcher to throw according to their own needs as opposed to a one-size-fits-all approach), and. 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. Purpose Helps train trunk stacking, glute/pelvis engagement as well as pelvic tilt. In essence, listening to your arm means to let it guide you to follow it. 90 ft 5 throws In this program, we teach you exactly how to perform a proper arm care, warm-up, long toss, and pull down program to maximize your arm. These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. This program has progressions for receiving, throwing, and blocking over the course of several weeks. For pitchers, you will also notice that by week 4, we recommend throwing change-ups at the end of your throwing session. 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. 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). 135 ft 3 throws % Ice for 20 min. Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. 130 ft 1 throws You will only be executing the extension phase of catch play. (Two or three throws each way) 3. Though it would be convenient to tell pitchers to make x amount of throws for x amount of minutes each Monday, Wednesday and Friday for six weeks, this can be very limiting to the pitchers development (with that said, I have outlined a throwing program that does have structure for those players and coaches who quite simply, want structure see related story). Practice jumping with both feet on the ground at once and with different combinations of one foot. <> This site uses Akismet to reduce spam. Change ups are relatively easy on the arm, and throwing this pitch after the arms been stretched out so well is very effective. Resist the urge to combine programs or mix and match. 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. Step 1: Establishing A Rest and Rebuild Period. 2 0 obj High-performance, durable training gear. I love the metaphor of allowing your arm to take you for a walk. Improve velocity, fill up the zone with nasty pitches, and make mechanical adjustments. 140 ft 1 throw 70 ft 1 throw 160 ft 1 throw We will use the tools we have now to help our athletes succeed on the field. 75 ft 10 throws 80 ft 1 throw Squats are an exercise that builds leg power, which catchers need during a game, and to endure a full season behind the plate. 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). Motion capture and biomechanics will be used to analyze movement patterns during the 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. 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. All athletes should seek medical advice before beginning this workout program. 300 feet). 3 0 obj 100 ft 1 throw 120 ft 3 throws Learn how your comment data is processed. For some players, that may mean stretching out and pulling down nearly everyday for Weeks 3, 4, 5 and 6. 240 ft 3 throws 130 ft 1 throw In a sense, our programs structure is to be structure-less. The weights range from 3oz to 4lbs depending on company/brand you use. Ironically, the more throwing you do, the more you understand the difference between unhealthy feelings and a good soreness that you can throw through. Only the arm knows from day to day, what it wants and what it needs. For those pitchers who have been pretty aggressive in weeks 3 and 4, weeks 5 and 6 are considered to be more of the same throwing. 60 ft 10 throws (and any additional throws if needed), Week 2 (Monday, Tuesday, Thursday, Friday) Once the base is built from Week 1 and 2, your primary goal is to still condition in Weeks 3 and 4. Finally, remember that the bottom line is to listen to your arm. Gameplay can also leave you compromised for your throwing program hurting any sort of growth and risking injury. As you will see throughout this article, establishing rest at the right time, followed by the rebuilding or conditioning phase are the single most important factors in getting a pitcher into what we call a positive cycle that can last until the end of the season (Note: pitchers who begin their cycle in September/October may find it helpful to take another rest/rebuild period at the end of December. it has helped me a lot!!!! Do not try to do this program in season or during competition. The primary goal of our throwing program is to build an extremely strong base or foundation, progressively. Dont overspend workload on your warmup by trying to long toss as far as you can or throw a bunch of compression throws. By not being in a hurry to get in shape, the muscles have a chance to stretch out more progressively, develop more efficiently, and recover more quickly. 90 ft 5 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. In my experience, local batting cages are very generous when you are just coming in to receive off the machine. 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. Soreness Rules 70 ft 1 throw 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. The Minnesota natives arsenal is as good as weve seen from him in the big leagues. This improves receiving range. A strong arm is one of the most sought-after skills in amateur catchers. You may be surprised how far out your arm will take you because of the base youve developed from the first month. Our complete hitting program is now available. 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. 90 ft 1 throw The purpose is two-fold. The throwing portion of this program is a velocity program built for athletes who are returning to high intent throwing. We want our catchers to see what they look like and how they move. Increase velo and strength with individualized programming. Ready to get to work? 90 ft 3 throws Experiment and find what works in live ABs then transition to the season with a game plan, and coaching you can trust. Athletes who are looking to improve their catching skills. Again, always listen to your arm. You will want to be 100% before beginning any velocity training. You can perform lower-body plyometrics by simply crouching down and jumping as high as you can over and over, or you can create specific exercises. Jumping up onto a bench and down is one effective move, as is performing a half-body turn each time you jump. Naturally, if a pitcher is truly listening to his arm, these increments may fluctuate. If you needed more than 2 weeks to build your base, than Weeks 5 and 6 essentially become Weeks 3 and 4 for you. Ruwes 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. Ankle Stability / Mobility. 180 ft 3 throws Velocity creation and improved performance is a deliberate, slow process with many weeks of self-doubt and despair. 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. We recommend trying out different setups and glove patterns to find what fits your style. Thats because each pitcher has their own unique history. Consider it an investment in the length of your career. Incorporating rope jumping into your workout routine will help increase foot speed and coordination. Drive hips aggressively forward, rotating into foot plant, Feet are too close together, hips are too high, Knee leaks over the toe-causing force to be applied vertically instead of horizontally. 195 ft 3 throws The main skills for catchers involve receiving, blocking, and throwing. We train with Drivelines PlyoCare balls, weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. 90 ft 5 throws 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 110 ft 1 throw Hybrid B This is a lighter intent day (60-70%). endobj Purpose We use the Step Behind Drill with athletes to help improve the lower half loading as well as drive pelvis rotation and timing. For more information, see the How exceptions are . Work on technique.
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driveline throwing program for catchers