Once your foundation is built, the remainder of the year becomes one of maintaining this foundation, and even strengthening this foundation. Driveline's Youth Development course is entirely online and self-paced. Effort is limited to no more than 50% for the first week (5 days) and gradually increased until reaching near-max effort approximately 7 to 10 days prior to the first spring game. terry@themacsports.com (505) 892-9222. . stream Catchers can make quick adjustments based on this instant feedback loop. 165 ft 3 throws 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. 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 what happens when you learn how to listen to your arm and let it dictate the pace. 100 ft 1 throw RE-ENTRY THROWING PROGRAM Criteria for Entry 1. Our throwing training for high school pitchers is geared towards two key areas mechanical efficiency and arm care. Stand with your hands on your hips, or a dumbbell in each hand, then step out to either side into a lunge. 60 ft 5 throws (or more if needed) Increase from 4 to 5 days a week (5 to 6?) I love the metaphor of allowing your arm to take you for a walk. 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. Change ups are relatively easy on the arm, and throwing this pitch after the arms been stretched out so well is very effective. It is also recommended to put athletes through a detailed Functional Movement Screen to detect any functional deficiencies and asymmetries the athlete may have. 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. 90 ft 5 throws Athletes will receive programming based on strengths and weaknesses identified in an assessment. 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. 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). Nearly a year after training at Driveline, Ruwe topped out at 101 mph using a gray Plyo Ball . Every rep is replayed, which makes it clear whether it was a good receipt or not. You may also substitute bullpens which are the best way to test what youve been working on. 70 ft 1 throw See the full story here http://bit.ly/Drivelinebaseball 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. 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 By voluntarily following this program, you agree to hold both Driveline Baseball, its owners, and employees harmless. Or, as we like to say, the more you use it (correctly) the more it produces.. 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. In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. Sways: Get the catcher's legs loose by throwing pitches outside of the strike zone. Stretching out means just that maintain loose, relaxed arm action, put some arc on the ball and gradually move away from your throwing partner. Because you are staying off the mound, dont be surprised how often, and how long your arm wants to throw. 40-60 ft 15 throws In essence, listening to your arm means to let it guide you to follow it. 90 ft 5 throws 40-60 ft 15 throws 90 ft 1 throw 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. 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) 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). 120 ft 1 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. To deliver the best training tools and methods to our athletes through data-driven programming. 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 100 ft 1 throw Velocity seems to come more quickly endurance seems to last longer swelling is minimized. Course Details. When an exception is thrown, the common language runtime (CLR) looks for the catch block that can handle this exception. A catch/frame, however, does, because umpires make a judgement call based on what they see. A swing doesnt necessarily have to pass the eye test. 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. The beauty of going out each day without the demands of bull-pens, etc., is that a pitcher can enter into a new threshold simply because he is allowing his arm to open up most effectively. This site uses Akismet to reduce spam. . 75 ft 10 throws 180 ft 1 throw You should be moving aggressively at your target during these throws with a shuffle. However, what variables do seem to apply to nearly all pitchers is, 1) the amount of rest a pitcher needs to take after a long season, 2) their approach toward their off season throwing program and, 3) the integration of their off season throwing program into their season. 105 ft 3 throws They would be great drills for you. Ive found that pitchers who can get out to 300 feet throw in the 88mph range, those who can get out to 330 feet may push the low 90s and those who can get out to 350 feet are typically in the 93-98 mph range. We modeled this off very commonly performed programs. 150 ft 1 throw By Nunzio Signore (BA, CPT, NASM, PES, FMS). In that case, the rest period may only be a week and the conditioning period may only need to be 2 weeks because the base from the Fall/Winter is still relatively strong). Again, always listen to your arm. In any case, the things you should begin to notice is that your endurance is getting better (conditioning), your arm is feeling consistently stronger (conditioning) and your recovery period is amazingly good. Learn More. Warm up throwing is all done in preparation to throw PlyoCare balls at full intent. Finally, remember that the bottom line is to listen to your arm. An Introduction to Driveline Catching: How We Train Catchers. Step Two: Mobility for Catchers Second step in turning your body into a high performing machine is mobilization. The beauty of allowing the arm to stretch out without any aggressive throwing in Weeks 1 and 2 is that it best positions the arm for Week 3 and 4, which is the pull down or Strengthening Phase of the throwing program. Each phase lasts approximately 10-14 days. 195 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) Begin at 20' and advance 20' at a time throwing 3-5 times at each distance at 50% effort until reaching the warmup distance for that workout. A workout program designed to improve your strength and agility can help you play your position effectively. 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. This program is a combination of velocity training and receiving development for catchers. It also has 8-weeks of receiving progressions aimed at addressing the main defensive skills of catchers. That is lengthening out with long, loose, high-arching throws. 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. 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. Hybrid A The intent on this day is higher than a Hybrid B as you will approach 90% RPE (rate of perceived exertion). 300 feet). 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. Once at 60 feet, feel free to throw as many as your arm feels it needs at that point. 75 ft 10 throws Quite the contrary. If the arm is not ready to pull down in Weeks 3 and 4, continue to build distance and endurance. 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. 200 ft 1 throw Having good ankle stability / mobility allows for getting into the deep squat or "primary position" and stay there more comfortably. 195 ft 3 throws This program has workouts for 6 days a week and includes machine work. Because endurance increases through this process as the muscles get in shape, recovery period improves because swelling tends to be minimized. 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. P 3LAbyi? Footwork is an important aspect of being a catcher. 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 For example, you may begin to notice that 20-30 minutes of throwing has turned into 30-40 minutes of throwing on certain days. This allows us to see how the glove is approaching the ball and how clean a catchers movements were after the receipt. Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. Throw the medicine ball overhead against a wall, to the side . Use these drills to find what works for you. 195 ft 3 throws Training Tools. Gameplay can also leave you compromised for your throwing program hurting any sort of growth and risking injury. As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. Shop Now. 40-60 ft 15 throws 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. As you will see below, I have broken down our Throwing Program into 3 phases. Click. 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. Using a medicine ball, perform explosive throwing movements with both hands, using your arms and legs to generate power. This program has progressions for receiving, throwing, and blocking over the course of several weeks. These throwing drills are good for any baseball player. <>/XObject<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> *:1g8wQkgDB[ 9B/Vam[LHcHhJ%C!:. 140 ft 1 throw Transfer drills for . We see blocking and throwing as a subset of receiving because receiving is normally the priority and what happens most. This is the focus of this article. 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. Why do we use them? This is where listening to your arm is imperative. Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. Depending on the amount of time off you took at the end of your last in-season, and how strong your arm is, you may throw as little as 5 minutes at 60 feet or 10 minutes at 90 feet on Day 1. Considering that you have the rest of the off season and in season ahead of you, its far better to take the extra time and insure that your base is deep and strong. The 90-90 position helps maintain a stable lower half in order to focus on upper body mechanics. Physician approval . I also really appreciate him being real, that goes a long way. 110 ft 1 throw In this video we go through 3 Drills to improve throwing velocity. Each pitcher may respond differently. These training plans address those with a different focus each day. Resist the urge to do more simply because you feel great. Dont overspend workload on your warmup by trying to long toss as far as you can or throw a bunch of compression throws. He currently holds multiple Driveline velocity records. Training Days. Purpose Marshalls are a big bang for the buck drill that I first saw Ron Wolforth use years ago and recently brought further into the limelight through Driveline. 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. Nearly a year after training at Driveline, Ruwe topped out at 101 mph using a gray Plyo Ball . In my experience, local batting cages are very generous when you are just coming in to receive off the machine. You will record your velocities of each Plyo Ball throw for multiple exercises. 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. You will notice that the 3 workouts each have a different focus. This doesnt mean reckless abandon. 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. 80 ft 1 throw up, who have undergone a full on-ramp and are throwing full intent prior to program start. 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. 2 0 obj The eleven-step J-Band exercise routine is designed to balance, strengthen & condition the rotator cuff & surrounding muscle groups. Please email or call for availability: 310-665-0746 EMAIL US 105 ft 5 throws 269 0 obj <> endobj We believe that even the intangible skills that are often associated with catching can be developed. The style of use has a large variety, from "holds" to general throwing conditioning to high-intent throws. 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. If the currently executed method doesn't contain such a catch block, the CLR looks at the method that called the current method, and so on up the call stack. 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. Incorporating rope jumping into your workout routine will help increase foot speed and coordination. Do not air out your Plyo Ball just because youre feeling good. Knowing when to shut down after a demanding period of time and how to best prepare the arm in the off-season is the key to maximizing a pitchers health, strength, endurance and recovery period in season. 135 ft 3 throws 300 feet), remember to come back toward your throwing partner (pull down phase) 10 feet per throw until you get back into 60 feet. Practice jumping with both feet on the ground at once and with different combinations of one foot. 4 0 obj 180 ft 3 throws Only the arm knows from day to day, what it wants and what it needs. 80 ft 1 throw 120 ft 5 throws 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. Receive training and in game insights all year long such as command and average miss distance. The Minnesota natives arsenal is as good as weve seen from him in the big leagues. 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. A strong arm is one of the most sought-after skills in amateur catchers. 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. The arm will tell you what to do from day to day, and even throw to throw. The mere presence of a strong arm behind the plate can deter the run game. It is designed for biologically mature high school aged catchers and. It means to abandon those contrived restraints that prevents the arm from being built the most effective way by allowing the pitchers arm to dictate the amount of throwing rather than following someone elses pre-determined format. Certifications are good for the life of the course. We use them to coach good arm action from hand break to release, horizontal abduction (scap load), as well as training glove side integrity. The weights range from 3oz to 4lbs depending on company/brand you use. Pitching Program. stream 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. Create and implement a data-driven program for developing catchers. 135 ft 2 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. SHOP. Home Blog Blog Article Driveline Catchers Velocity & Receiving Program, By Maxx Garrett, Catching Coordinator and Hitting Trainer. In the case of a typical pitcher who just finished his summer season, he should typically take a minimum of 2-3 weeks off to rest (physical and mental) after hes thrown his last pitch of the summer, and spend the subsequent 4-6 weeks to do nothing but train and recondition his arm. %PDF-1.4 % Our complete hitting program is now available. Our programming is designed to increase quickness, accuracy, and velocity. 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. This is an amazing source for my passion project of baseball training thank you for making this!!!! Conduct research to further understand the skills, movements, and characteristics that make catchers elite. Since your arm is your lifeline as a baseball player, there could be nothing more important than being in tune with it. If a player feels a need to throw for more than 4 days a week in any givenweek, simply do it. Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. The following provides a summary of each drill, its purpose, when we use them, our performance cues, sets / reps, common mistakes to avoid and a video to help you execute the drill properly. 130 ft 1 throw The best athletes are always getting better to stay ahead of the competition. :gE[I4I{U]V7r@V At Driveline, we identify the skills that matter for catchersreceiving, blocking, throwingand build programs to develop them, preparing catchers to be elite at whatever level they play at. 1 0 obj This doesnt mean to push it beyond its means on any given day (Rule #1: ALWAYS listen to your arm). 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. Any discrepancies can cause vaulting off the rubber, excessive lateral trunk tilt and or early/late pelvis rotation. 3 0 obj 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. 120 ft 3 throws Phase 1: Stretching Out (10-14 Days). Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. A strong arm is one of the most sought-after skills in amateur catchers. Hybrid B This is a lighter intent day (60-70%). Again, it is crucial for pitchers to stay off the mound during this period. It also happens to be a crucial pitch to command for any pitcher.
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