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!). hb```VeA20pp ,h6m3{'>tuvgXPP!VgXGg0`4Xt#q8j*K]!%xaLZt5\X4A)WD6mW5~ %k+/Leizr&+a^z@&. The first ball you throw should not be the first throw of the program. It takes you through eight weeks of velocity programming of tested Driveline protocols. Practice jumping with both feet on the ground at once and with different combinations of one foot. ), Written by Maxx Garrett Catching Coordinator & Hitting Trainer. Conduct research to further understand the skills, movements, and characteristics that make catchers elite. 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. %PDF-1.4 % 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. Chris did an unbelievable job of explaining things to me and always trying to help me understand things. Align your off-days from your lifting program with these recovery days as well. 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. 1 0 obj That is lengthening out with long, loose, high-arching throws. 70 ft 1 throw Use this research to continually improve and enhance our training program. Throwing program 6.) We believe that even the intangible skills that are often associated with catching can be developed. Since you are not throwing off a mound, you should have relatively good recovery period. Using a medicine ball, perform explosive throwing movements with both hands, using your arms and legs to generate power. Jumping straight into without proper on-ramp. Stand with your hands on your hips, or a dumbbell in each hand, then step out to either side into a lunge. Click. From setup to frame, block, or throw, we work to get our athletes in positions that set them up for success. Regardless, Week 3 and 4 are very personal. 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. Phase 3: Deepening The Base: Building Strength and Endurance (10-14 days). Again, it is crucial for pitchers to stay off the mound during this period. If you are under the age of 18, seek parental or guardian consent before starting this program. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 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. 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: [email protected] 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? It is also recommended to put athletes through a detailed Functional Movement Screen to detect any functional deficiencies and asymmetries the athlete may have. Ready to get to work? 105 ft 5 throws You will record your velocities of each Plyo Ball throw for multiple exercises. Additionally, we use Edgertronic cameras to film every catcher at 600 frames per second. 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. Using a medicine ball, perform explosive throwing movements with both hands, using your arms and legs to generate power. Once at 60 feet, feel free to throw as many as your arm feels it needs at that point. endobj Stay empowered with information, coaching, and game planning. Physician approval . Warm-up - Begin at 20' and advance 20' at a time throwing 3-5 times at each distance . The arm will tell you what to do from day to day, and even throw to throw. In a sense, our programs structure is to be structure-less. Use these drills to find what works for you. Each phase lasts approximately 10-14 days. They are also the most difficult drill to master due to the fact that they are done in a standing position with the lower half almost removed entirely. Remember, on any given day, especially as you get into week 5 or 6, if you your arm feels like it wants to go beyond 240 feet, follow that instinct. it has helped me a lot!!!! 165 ft 3 throws 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. 0 We will use the tools we have now to help our athletes succeed on the field. *:1g8wQkgDB[ 9B/Vam[LHcHhJ%C!:. 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. Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. 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. 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. 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 Thats because each pitcher has their own unique history. As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. All these drills use plyo balls of varying weights listed in our plyo ball routines within our baseball throwing programs. There is a reason they are prescribed and its important for you to use these effectively. The Complete Throwing Program is a comprehensive, preventative, and systematic program designed for the athlete who throws overhand. This allows us to see how the glove is approaching the ball and how clean a catchers movements were after the receipt. 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 can have a negative effect on hip/shoulder separation. We actually encourage that players throw for 4-5 days in week 1, considering that week 1 stipulates the lightest workload. plyo ball, Too large of an initial step, this can cause hips to land more closed than we would like at landing, Start with feet shoulder width apart in the balance position, Step back 1 to 2 feet (at the most) while counter-rotating to load the back hip, Sink into hip hinge as we the hands break, Aggressively use the lead leg to drive center of mass forward, Corkscrew into foot plant to create faster hip rotation and a better lead leg block, Jumping back can cause jumping or vaulting and direct force in a more vertical direction as opposed to linear as well as early trunk rotation, Start with hips far enough apart to be able to sink hips down. The primary goal of our throwing program is to build an extremely strong base or foundation, progressively. In my experience, local batting cages are very generous when you are just coming in to receive off the machine. Any athlete who has recently undergone a significant throwing arm injury needs to first finish any prescribed physical therapy and complete a physical therapists throwing program before starting this program. Regardless, if you are in tune with your arm, it will tell you from day to day what it wants to do that daywhat it needs to do that day. 120 ft 3 throws 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. 3 0 obj 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 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 Motion capture and biomechanics will be used to analyze movement patterns during the throw. Before each day of throwing, we have our guys go through a very thorough arm circle (forwards and backwards) and surgical tubing program. Experiment and find what works in live ABs then transition to the season with a game plan, and coaching you can trust. Increase velo and strength with individualized programming. 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). 120 ft 5 throws, 120 ft + (optional 5 additional minutes of throwing at same distance or increase distance if the arm asks for it) 135 ft 2 throws 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. 90 ft 1 throw Ice for 20 min. 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. We want our catchers to see what they look like and how they move. The 90-90 position helps maintain a stable lower half in order to focus on upper body mechanics. 75 ft 10 throws Once your foundation is built, the remainder of the year becomes one of maintaining this foundation, and even strengthening this foundation. 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. Hitting. Driveline Baseball This is Why Catchers Wear Gear. Jumping up onto a bench and down is one effective move, as is performing a half-body turn each time you jump. 170 ft 1 throw Incorporating rope jumping into your workout routine will help increase foot speed and coordination. endobj Purpose Helps train trunk stacking, glute/pelvis engagement as well as pelvic tilt. Each pitcher may respond differently. You dont have to feel obligated to throw on the exact days suggested above, but this format is geared toward trying to optimize your recovery time and maximize your development. Though most throwing programs are formatted so a pitcher has structure throughout the off-season, our throwing program places more responsibility on a pitcher listening to his arm. 240 ft 3 throws We just want them to start getting downhill without decelerating their arm. top of page. 75 ft 10 throws <> 90 ft 5 throws POST SURGICAL INTERVAL THROWING PROGRAM 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. Change ups are relatively easy on the arm, and throwing this pitch after the arms been stretched out so well is very effective. 75 ft 10 throws For others, it may mean stretching out 6 days a week, and pulling down 2 days a week. 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. 60 ft 5 throws (or more if needed) 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. Our programming is designed to increase quickness, accuracy, and velocity. 100 ft 1 throw You may find that 250 feet has turned into 300 feet and 300 feet has turned into 330 feet or more. Thing is, tight biceps undermine your ability to throw efficiently, and again, they put you at risk for complicated injuries. 80 ft 1 throw The weights range from 3oz to 4lbs depending on company/brand you use. Athletes will receive programming based on strengths and weaknesses identified in an assessment. 2) Do you encourage (but not force) some type of distance throwing, or long toss. Thats why the first two weeks of our throwing program place such a huge emphasis on Surgical Tubing and the Stretching Out phase of Long Toss. 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. Adhere to the on-ramping so you can build up a proper workload. However, we're going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. Any discrepancies can cause vaulting off the rubber, excessive lateral trunk tilt and or early/late pelvis rotation. 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. Its as if the better shape your arm gets into, the more it wants to throw the more it needs to throw. As athletes develop, this program will too. The premise is the same work on building your base by walking before you jog, and jogging before you run. This site uses Akismet to reduce spam. This mentality is what optimizes your ability to insure health, strength, endurance and improved recovery period. Athletes will receive programming based on strengths and weaknesses identified in an assessment. 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. 70 ft 1 throw With an in-house biomechanics lab, we focus on testing and retesting baseball drills and programs to develop the best pitching and hitting training. Step 1: Establishing A Rest and Rebuild Period. 40-60 ft 15 throws He currently holds multiple Driveline velocity records. Finally, remember that the bottom line is to listen to your arm. The Minnesota natives arsenal is as good as weve seen from him in the big leagues. If you do not know whether or not you or your athletes possess mobility deficits, investing in a comprehensive screen from a physical therapist is an inexpensive way to learn. 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. Gameplay can also leave you compromised for your throwing program hurting any sort of growth and risking injury. Increase from 4 to 5 days a week (5 to 6?) For pitchers, you will also notice that by week 4, we recommend throwing change-ups at the end of your throwing session. 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. xR8N=K~otAnX`spE2r~*3%.U]`8 ^Le{S'=\?aY}-_Ellf13O' 044`9F{/O'{~Rn?HCa7?4drL>%q)D?g5hZMD&z{-W{l0d@tYxri1=K|%"JJT3KG@87tt|fg.O+;r?37r?^;_>~~^_r`;n}x\m>auO7e]?XuQ.~|]YjW E@q@ 2*EA2H Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. Once you are sufficiently warm, complete your high intent throws from behind the plate. Quite the contrary. 300 feet). 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. Work on the swaying technique (opposite knee to the ground). By Day 12, 13, 14, that same pitcher may be out as far as 300 feet or more for 30 minutes. <> 240 + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) 75 ft 10 throws A catch/frame, however, does, because umpires make a judgement call based on what they see. A baseball catcher is getting someone out. Peaking in velocity at age 34, developing a sweeping slider, and leveraged Drivelines heat maps for in-game command analysis. The goal of Phase 1 is to focus exclusively on stretching, hence the Stretching Out phase. 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. Satisfactory functional testing 4. %PDF-1.5 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. An Introduction to Driveline Catching: How We Train Catchers. hbbd``b`i@i` m $#$@4 !$x{O M/t005@ 8 I plyo balls, Too much knee bend This causes jumping or vaulting and produces vertical force, Lack of counter rotation /Scap retraction This can cause athletes to push the ball instead of a whip, All upper body mechanics (previously discussed) during the striding phase, Arm starts in a constrained starting position (similar to Marshalls), Stride towards wall with back leg remaining straight the entire time into landing helping to feel efficient blocking with the lead leg, Rotate torso around back with chest up in order to maintain trunk stack, Sets / reps vary based on programming, but we never go above a 9 oz. We generally prescribe these a few weeks into the beginning of a program to allow time for other mechanics to clean up first. 110 ft 1 throw Dont skip the warmup or recovery work. They have been around for quite some time and we're not here to re-invent the wheel. Certifications are good for the life of the course. They would be great drills for you. 60 ft 5 throws (or more if needed) 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. 60 ft 10 throws (and any additional throws if needed), Week 2 (Monday, Tuesday, Thursday, Friday) 180 ft 3 throws 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 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. To deliver the best training tools and methods to our athletes through data-driven programming. Each video is followed by a short quiz. How we Train 1000g Plyo Ball used during receiving work We modeled this off very commonly performed programs. 105 ft 3 throws 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. Lower-body plyometrics refers to jump training, and it is an effective way to build explosive leg power. From setup to frame, block, or throw, we work to get our athletes in positions that set them up for success. There is nothing more important than establishing this 4-6 week training window after proper rest. These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. *** Flat Ground Work Tuesday/Friday (15 Change-Ups, 10 Light Breaking Balls). Please email or call for availability: 310-665-0746 EMAIL US 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. Nearly a year after training at Driveline, Ruwe topped out at 101 mph using a gray Plyo Ball . endobj As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. We will use the tools we have now to help our athletes succeed on the field. 90 ft 5 throws 225 ft 3 throws Now that the arm is ready to take this stretched out feeling downhill with some aggressive throwing, the mentality shifts from one of uphill to downhill. Naturally, if a pitcher is truly listening to his arm, these increments may fluctuate. NON-SURGICAL INTERVAL THROWING PROGRAM Complete every other day unless otherwise specified. 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. 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 Coaches must score 80% or higher to move on to the next section. Mechanics for pitchers and position players. Catchers can make quick adjustments based on this instant feedback loop. You need to give it the proper nutrients, care, and rest to recover and build back stronger.. Training catchers is mostly qualitative at this point, but we are working to change that. 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 Receiving is what catchers do the most and that is reflected in this program. Having good ankle stability / mobility allows for getting into the deep squat or "primary position" and stay there more comfortably. 150 ft 1 throw 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. Learn how your comment data is processed. Dont overspend workload on your warmup by trying to long toss as far as you can or throw a bunch of compression throws. 120 ft 1 throw 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. 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. It also has 8-weeks of receiving progressions aimed at addressing the main defensive skills of catchers. Because endurance increases through this process as the muscles get in shape, recovery period improves because swelling tends to be minimized. 150 ft 3 throws Proper rest and nutrition on these lighter days help you to be at your best on your test days. 80 ft 1 throw In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. Pitching Program. 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. Here we go. 90 ft + (optional 5 additional minutes of throwing and/or increase distance if the arm asks for it) On days that you dont feel great, try throwing through this feeling unless it is obviously a sign of pain. Do not air out your Plyo Ball just because youre feeling good. Utilize that 5-10 minute window to allow your arm to continue to open up beyond 240 feet. 60 ft 5 throws (or any additional throws if needed) When you factor in limb size, mobility, stability, previous injuries, etc. A strong arm is one of the most sought-after skills in amateur catchers. Continue your development in season with year-round support and monitoring. 269 0 obj <> endobj You should be moving aggressively at your target during these throws with a shuffle. Since your arm is your lifeline as a baseball player, there could be nothing more important than being in tune with it. 120 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. 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. After finishing the extension phase you will work into the compression phase. H4L is a custom arm care program that combines elements of programs such as Driveline and Texas Baseball Ranch. Hybrid A The intent on this day is higher than a Hybrid B as you will approach 90% RPE (rate of perceived exertion). This will create higher ground forces at foot plant and help transfer more energy into the upper half through a good lead leg block. 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. Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. Improve velocity, fill up the zone with nasty pitches, and make mechanical adjustments. 135 ft 3 throws 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). endobj The program is set up to do simultaneously as part of your off-season development plan but can be done on their own. Purpose To take the patterning of the arm action achieved through Marshalls and add a linear direction by adding the lower half. The best athletes are always getting better to stay ahead of the competition. Sways: Get the catcher's legs loose by throwing pitches outside of the strike zone. 180 ft 3 throws For more information, see the How exceptions are . 80 ft 1 throw 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. If you are competing weekly then velocity work can compromise your readiness for gameplay. - 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 . 150 ft 1 throw 100 ft 1 throw Driveline's Youth Development course is entirely online and self-paced. Also, be aware that at 60 feet, especially if you have a strong arm, it may be dangerous to pull down at this distance. These stretches are crucial for injury prevention, endurance, recovery period and increased velocity. Id almost prefer it this way because its better to spend the extra 2 weeks of deepening your base than it is to get to the pull down/strengthening phase after 2 weeks of conditioning. 225 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) To deliver the best training tools and methods to our athletes through data-driven programming. 40-60 ft 15 throws 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.
Code: 'module_not_found', Requirestack,
Getting A Tattoo During Covid,
Kobalt 80v Trimmer Spool Cap,
Nicolle Wallace Michael Schmidt Wedding Photos,
Articles D