Keys to an Inseason Throwing Program - Elite Baseball Performance The style of use has a large variety, from "holds" to general throwing conditioning to high-intent throws. Upper-body plyometrics will strengthen your arms and shoulders, which helps keep your arm strong for all the throwing a catcher has to do. A well designed and customized plyo ball routine for pitchers as a part of the baseball throwing program can go a long way towards helping remap pitching mechanics. 3 0 obj Driveline Baseball | Data-Driven Baseball Performance Training Experiment and find what works in live ABs then transition to the season with a game plan, and coaching you can trust. stream 200 ft 1 throw Each pitcher may respond differently. Conduct research to further understand the skills, movements, and characteristics that make catchers elite. 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. *** Flat Ground Work Begins on Tuesday/Friday (10-15 Change Ups), Week 5 (Monday, Tuesday, Thursday, Friday) 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. A catch/frame, however, does, because umpires make a judgement call based on what they see. You can also perform plyometric push-ups by exploding up off the floor in the middle of each repetition. And thats we want our players to ultimately learn to do.know their arm. 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. 240 + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) Athletes will receive programming based on strengths and weaknesses identified in an assessment. This allows us to see how the glove is approaching the ball and how clean a catchers movements were after the receipt. Phase 1: Stretching Out (10-14 Days). At this point, you can step back to the start with your lunging leg or step up with your straight leg and continue in that direction. This is the focus of this article. He used to bring his glove toward his body when he caught a pitch. 310 0 obj <>stream An Introduction to Driveline Catching: How We Train Catchers. You need to give it the proper nutrients, care, and rest to recover and build back stronger.. TRAQ. Training Programs Throwing & Mental Program For Baseball & Softball In my experience, local batting cages are very generous when you are just coming in to receive off the machine. Learn how your comment data is processed. These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. 150 ft 3 throws When you factor in limb size, mobility, stability, previous injuries, etc. 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 %PDF-1.7 With an in-house biomechanics lab, we focus on testing and retesting baseball drills and programs to develop the best pitching and hitting training. J-Bands Exercises Step-By-Step How To Use Our Baseball Bands 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) We train with Drivelines PlyoCare balls, weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. 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. Peaking in velocity at age 34, developing a sweeping slider, and leveraged Drivelines heat maps for in-game command analysis. 100 ft 1 throw You may find this program works well for you just as it is, or you may need to tweak it here and there. Tucker Barnhart's defense helped the Cincinnati Reds pitching staff The eleven-step J-Band exercise routine is designed to balance, strengthen & condition the rotator cuff & surrounding muscle groups. endobj 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. Full, pain free ROM 2. <> 160 ft 1 throw ), Written by Maxx Garrett Catching Coordinator & Hitting Trainer. 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 90 ft 5 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. 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. These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. hb```VeA20pp ,h6m3{'>tuvgXPP!VgXGg0`4Xt#q8j*K]!%xaLZt5\X4A)WD6mW5~ %k+/Leizr&+a^z@&. Squats are an exercise that builds leg power, which catchers need during a game, and to endure a full season behind the plate. 60 ft 5 throws (or more if needed) 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 example, you may begin to notice that 20-30 minutes of throwing has turned into 30-40 minutes of throwing on certain days. Driveline Throwing | B Sports Performance 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. Engineered to be the best. 220 ft 1 throws I love the metaphor of allowing your arm to take you for a walk. Learn More. Certifications are good for the life of the course. 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. A Guide on Which Plyo Balls Pitching Drills Are For You? terry@themacsports.com (505) 892-9222. . Why do we use them? The premise is the same work on building your base by walking before you jog, and jogging before you run. The program is set up to do simultaneously as part of your off-season development plan but can be done on their own. 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. 75 ft 10 throws Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. %PDF-1.4 % He currently holds multiple Driveline velocity records. 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. There is nothing more important than establishing this 4-6 week training window after proper rest. 105 ft 5 throws There are a lot of ways to set up and create rhythm, along with options for how pitches get moved towards the zone. Purpose To take the patterning of the arm action achieved through Marshalls and add a linear direction by adding the lower half. A workout program designed to improve your strength and agility can help you play your position effectively. The What and Why of Plyocare PRP Baseball Throwing Exercises and Drills for Catchers - Baseball - YouTube Home Blog Blog Article An Introduction to Training the Baseball Catcher. Quite the contrary. endobj 3 Great Mobility Drills and Stretches for Baseball Catchers document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Jaeger Sports Off Season Throwing Program, https://www.jaegersports.com/wp-content/uploads/2020/01/main-jaeger-sports-logo.png, https://www.jaegersports.com/wp-content/uploads/2017/05/jaeger-sports-in-the-news.jpg, Copyright Jaeger Sports. 1 0 obj Do not air out your Plyo Ball just because youre feeling good. If the arm is not ready to pull down in Weeks 3 and 4, continue to build distance and endurance. You will compromise your training and could leave yourself compromised for a game. 6-Week Weighted Ball Training Program on Baseball Pitchers - Mike Reinold All athletes should seek medical advice before beginning this workout program. 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. Were here to help guide you to the best training option. 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. 170 ft 1 throws 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. See the full story here http://bit.ly/Drivelinebaseball 90 ft 1 throw 105 ft 3 throws 2) Do you encourage (but not force) some type of distance throwing, or long toss. 180 ft 3 throws Receive training and in game insights all year long such as command and average miss distance. We modeled this off very commonly performed programs. They would be great drills for you. They have been around for quite some time and we're not here to re-invent the wheel. Ruwe's 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. 180 ft 1 throws 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. 40-60 ft 15 throws 190 ft 1 throw |, Bridging The Gap Making a safe and effective transition from High School & College Baseball into Professional Baseball. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Shift COM forward and backward (including the hips) NOT UP! Stay empowered with information, coaching, and game planning. 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. <>/Metadata 569 0 R/ViewerPreferences 570 0 R>> On days that you dont feel great, try throwing through this feeling unless it is obviously a sign of pain. 90 ft 5 throws Initially, players should rest for 12-15 seconds between throws and 5-8 minutes between sets. 130 ft 1 throw Incorporating rope jumping into your workout routine will help increase foot speed and coordination. 170 ft 1 throw Our throwing training for high school pitchers is geared towards two key areas mechanical efficiency and arm care. 105 ft 5 throws However, we're going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. The best athletes are always getting better to stay ahead of the competition. This information is presented as a template only and not a specific recommendation for any individual athlete. 150 ft 1 throw A catch/frame, however, does, because umpires make a judgement call based on what they see. This improves receiving range. 180 ft 1 throw Since your arm is your lifeline as a baseball player, there could be nothing more important than being in tune with it. Again, this is where listening to your arm still takes precedence over any set amount of throws, or any format for that matter. 80 ft 1 throw 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. 3 0 obj 60 ft 5 throws (or more if needed) 70 ft 1 throw Ready to get to work? 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. 210 ft 3 throws This will create higher ground forces at foot plant and help transfer more energy into the upper half through a good lead leg block. 120 ft 3 throws Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. 130 ft 1 throws NON-SURGICAL INTERVAL THROWING PROGRAM Complete every other day unless otherwise specified. Resist the urge to do more simply because you feel great. Regardless, Week 3 and 4 are very personal. Purpose Reverse throws are a ballistic movement that train power while helping to activate the posterior shoulder musculature when going into lay back. Phase 2: Stretching Out & Pulling Down (10-14 Days). 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. 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. 75 ft 10 throws Do the program exclusively. 135 ft 3 throws 195 ft 3 throws Blocking pitches and pivoting to throw out base runners requires you to be quick on your feet. 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. 80 ft 1 throw 75 ft 10 throws The extra week is for a de-load week before beginning team practice or season start. Velocity seems to come more quickly endurance seems to last longer swelling is minimized. 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).
driveline throwing program for catchers