170 ft 1 throw By Nunzio Signore (BA, CPT, NASM, PES, FMS). Your body may respond well to the new stimulus right away, or take several weeks before breakthrough. A workout program designed to improve your strength and agility can help you play your position effectively. This helps emulate a position of stride foot contact while also cleaning up arm path and the acceleration phase of the throw. 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. Use this day to feel out your arm path and work on your mechanics at a lighter intent. 135 ft 3 throws We want our catchers to see what they look like and how they move. The premise is the same work on building your base by walking before you jog, and jogging before you run. 2 0 obj Course Details. The extra week is for a de-load week before beginning team practice or season start. Were here to help guide you to the best training option. Driveline Throwing | B Sports Performance Upper-Body Plyometrics. 135 ft 2 throws 90 ft 5 throws 75 ft 10 throws 60 ft 5 throws (or more if needed) If you are under the age of 18, seek parental or guardian consent before starting this program. A catch/frame, however, does, because umpires make a judgement call based on what they see. Align your off-days from your lifting program with these recovery days as well. - Continue a maintenance strengthening program; perform after throwing - Catchers should have fielding and catching drill work in addition to this progression STEP 1: Warm-up to . As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. <> Everyone adapts differently and the path to velocity growth is not linear. 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. You will be training velocity but also the proprioception to deliver different weights to your target. 105 ft 3 throws 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. 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. On days that you dont feel great, try throwing through this feeling unless it is obviously a sign of pain. 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. 80 ft 1 throw Side lunges will help strengthen the muscles a catcher needs for lateral movement. Consider it an investment in the length of your career. Purpose Helps train trunk stacking, glute/pelvis engagement as well as pelvic tilt. This program has workouts for 6 days a week and includes machine work. Squats can be performed while holding a barbell across your upper back, with dumbbells at your sides or with just your own body weight. Stretching out means just that maintain loose, relaxed arm action, put some arc on the ball and gradually move away from your throwing partner. hbbd``b`i@i` m $#$@4 !$x{O M/t005@ 8 I Finally, remember that the bottom line is to listen to your arm. Here we go. Your job is to put it in a position where it can best maximize its potential and I can tell you from a lot of experience that this usually happens when you are doing more throwing, rather than less. 105 ft 3 throws There are two Hybrid B workouts in this program, one with some weighted ball catch play and one without. If a player feels a need to throw for more than 4 days a week in any givenweek, simply do it. Keys to an Inseason Throwing Program - Elite Baseball Performance Its like opening up a bank account with a million dollars in it and making deposits all year long, rather than opening up a bank account with a thousand dollars and making withdrawals right away. *** Flat Ground Work Begins on Tuesday/Friday (10-15 Change Ups), Week 4 (Monday, Tuesday, Thursday, Friday) 220 ft 1 throws 130 ft 1 throws Engineered to be the best. Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. 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. Gameplay can also leave you compromised for your throwing program hurting any sort of growth and risking injury. 3 0 obj 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. You will record your velocities of each Plyo Ball throw for multiple exercises. 90 ft 5 throws Phase 2: Stretching Out & Pulling Down (10-14 Days). This program has progressions for receiving, throwing, and blocking over the course of several weeks. We actually encourage that players throw for 4-5 days in week 1, considering that week 1 stipulates the lightest workload. This is where listening to your arm is imperative. (In-gym and remote options are both available. Learn how your comment data is processed. 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. You will compromise your training and could leave yourself compromised for a game. Without the proper base in place by rushing your pitchers back to the mound is like worrying about putting a roof on a house that doesnt have a structure in place yet. Again, always listen to your arm. Initially, players should rest for 12-15 seconds between throws and 5-8 minutes between sets. These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. <> At 34, Thielbar defied all odds and outperformed mainstream projection systems by an entire win, putting up a career-best K and BB rate. Again, the arm will tend to want to increase its workload from week to week as it progressively gets into shape. Or, as we like to say, the more you use it (correctly) the more it produces.. 170 ft 1 throws 135 ft 3 throws This is the essence of getting your arm into a positive cycle. <> 60 ft 5 throws (or more if needed) 120 ft 1 throw 160 ft 1 throw 60 ft 5 throws (and any additional throws if needed), Week 3 (Monday, Tuesday, Thursday, Friday) Improve velocity, fill up the zone with nasty pitches, and make mechanical adjustments. Why do we use them? 110 ft 1 throw 6-Week Weighted Ball Training Program on Baseball Pitchers - Mike Reinold For more information, see the How exceptions are . Each phase lasts approximately 10-14 days. You will only be executing the extension phase of catch play. 120 ft 1 throw 140 ft 1 throw One of the most powerful training tools we implement with catchers is a video delay feed. You can perform these drills and stretches for baseball catchers at any time. endobj 90 ft 1 throw 140 ft 1 throw These can be completed on their own or after your throwing program. This drill is a staple in all of our throwing programs. Warm-up - Begin at 20' and advance 20' at a time throwing 3-5 times at each distance . ), Written by Maxx Garrett Catching Coordinator & Hitting Trainer. 90 ft 1 throw If you are competing weekly then velocity work can compromise your readiness for gameplay. 90 ft + (optional 5 additional minutes of throwing and/or increase distance if the arm asks for it) The 90-90 position helps maintain a stable lower half in order to focus on upper body mechanics. it has helped me a lot!!!! We use them to coach good arm action from hand break to release, horizontal abduction (scap load), as well as training glove side integrity. This information is presented as a template only and not a specific recommendation for any individual athlete. There are a lot of ways to set up and create rhythm, along with options for how pitches get moved towards the zone. This allows us to see how the glove is approaching the ball and how clean a catchers movements were after the receipt. 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. Being a quality pitcher is a lot much more than simply catching a pitched ball and returning it to the pitcher. :gE[I4I{U]V7r@V The program is set up to do simultaneously as part of your off-season development plan but can be done on their own. 100 ft 1 throw Catcher's Instructions- Baseball General Rules 1) Break a sweat 2) Shoulder Stretches 3) Throwing program Warm-up 4) Rotator Cuff strengthening 5) Shoulder stretches 6) Ice for 20 min. We generally prescribe these a few weeks into the beginning of a program to allow time for other mechanics to clean up first. The main skills for catchers involve receiving, blocking, and throwing. 180 ft 1 throw 300 feet), remember to come back toward your throwing partner (pull down phase) 10 feet per throw until you get back into 60 feet. 2 0 obj 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. Dont overspend workload on your warmup by trying to long toss as far as you can or throw a bunch of compression throws. %%EOF Read More January 11, 2023 . 90 ft 1 throw Without ankle stability / mobility a huge strain will be placed on the already taxed hips. plyo ball, Back foot rotates opens early This negates much of the linear component of the drill, Causing a loss of trunk stack and in turn negatively affecting trunk stacking and lead leg blocking at foot plant, Watch for back knee behind the toe (sit in the seat next to you), Keep lead leg internally rotated as long as possible, Utilize efficient scap load while drifting forward, Push into the ground and feel the heel, Sets/ reps vary based on programming, but we never go above a 9 oz. All rights reserved. up, who have undergone a full on-ramp and are throwing full intent prior to program start. Footwork is an important aspect of being a catcher. Its hard to put a number of throws on it, or a time or distance measurement, but from my experience, based on a pitcher that throws in the 82-90 range, he will probably start pushing 240-300 feet by the end of the second week. You should be moving aggressively at your target during these throws with a shuffle. Exception-handling statements - throw and try, catch, finally %PDF-1.7 4 0 obj 105 ft 5 throws 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. No coach is considered certified until they have completed the final quiz of the course. Receiving is what catchers do the most and that is reflected in this program. 70 ft 1 throw It is designed for biologically mature high school aged catchers and. By voluntarily following this program, you agree to hold both Driveline Baseball, its owners, and employees harmless. Again, from my experience, the more you throw after building the base right, the more the arm seems to want to throw. They would be great drills for you. This will create higher ground forces at foot plant and help transfer more energy into the upper half through a good lead leg block. endobj Catchers can make quick adjustments based on this instant feedback loop. For many years Ive been asked a number of questions about when and how pitchers should train in the off-season to best prepare for their upcoming season. 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. 100 ft 1 throw 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. 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 see blocking and throwing as a subset of receiving because receiving is normally the priority and what happens most. Do the program as it is laid out. Off-Season Progressive Throwing Program for Catchers The first ball you throw should not be the first throw of the program. Full, pain free ROM 2. Rio Rancho's only baseball and softball throwing program. We modeled this off very commonly performed programs. 60 ft 5 throws (or any additional throws if needed) This doesnt mean to push it beyond its means on any given day (Rule #1: ALWAYS listen to your arm). We just want them to start getting downhill without decelerating their arm. Again, this is where listening to your arm still takes precedence over any set amount of throws, or any format for that matter. 300 feet). Phase 1: Stretching Out (10-14 Days). For some players, that may mean stretching out and pulling down nearly everyday for Weeks 3, 4, 5 and 6. 165 ft 3 throws Step 1: Establishing A Rest and Rebuild Period. 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. . terry@themacsports.com (505) 892-9222. . Consult a physician before starting any new workout regimen. 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). Motion capture and biomechanics will be used to analyze movement patterns during the throw. 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. 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).
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