60 ft 5 throws (or any additional throws if needed) 120 ft 1 throw 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. 40-60 ft 15 throws 180 ft 3 throws 150 ft + (optional 5 additional minutes of throwing at same distance or increase distance if the arm asks for it) 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. Read More January 11, 2023 . We are a data-driven baseball performance facility. 200 ft 1 throw Once you are sufficiently warm, complete your high intent throws from behind the plate. 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. A simple rule of thumb is to get in at least 2 good days of long toss during the season, and these days tend to be most optimal on your bull pen/game day (if you are a starter). When an exception is thrown, the common language runtime (CLR) looks for the catch block that can handle this exception. They have been branded by major companies such as Driveline Baseball amongst other companies and are used worldwide for all ages of throwers. endobj 165 ft 3 throws As athletes develop, this program will too. 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) These training plans address those with a different focus each day. %PDF-1.4 % If youd like to be placed on our email list please enter your email address below! 70 ft 1 throw 40-60 ft 15 throws This will change over time, but our goal is to find the movement solutions that work for each player. 90 ft 5 throws Lower-body plyometrics refers to jump training, and it is an effective way to build explosive leg power. If you are competing weekly then velocity work can compromise your readiness for gameplay. 195 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) 135 ft 3 throws 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. 210 ft 3 throws From setup to frame, block, or throw, we work to get our athletes in positions that set them up for success. It takes you through eight weeks of velocity programming of tested Driveline protocols. 105 ft 3 throws 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. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Change ups are relatively easy on the arm, and throwing this pitch after the arms been stretched out so well is very effective. Squats are an exercise that builds leg power, which catchers need during a game, and to endure a full season behind the plate. Our programming is designed to increase quickness, accuracy, and velocity. 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. As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. Each video is followed by a short quiz. You may find this program works well for you just as it is, or you may need to tweak it here and there. 150 ft 2 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. Throw the medicine ball overhead against a wall, to the side against a wall, up and over your head and slam it down into the ground. This allows us to see how the glove is approaching the ball and how clean a catchers movements were after the receipt. The premise is the same work on building your base by walking before you jog, and jogging before you run. Physician approval . One of the most powerful training tools we implement with catchers is a video delay feed. The mere presence of a strong arm behind the plate can deter the run game. 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. Use the program trusted by 100s of pros. Satisfactory functional testing 4. Each pitcher may respond differently. We use them to coach good arm action from hand break to release, horizontal abduction (scap load), as well as training glove side integrity. 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 In this video we go through 3 Drills to improve throwing velocity. This will create higher ground forces at foot plant and help transfer more energy into the upper half through a good lead leg block. All can have a negative effect on hip/shoulder separation. Athletes will receive programming based on strengths and weaknesses identified in an assessment. 2 0 obj 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. This mentality is what optimizes your ability to insure health, strength, endurance and improved recovery period. 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. 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. 210 ft 1 throw You will compromise your training and could leave yourself compromised for a game. 160 ft 1 throw This means that Weeks 1&2, Weeks 3-5, and Weeks 6-8 all have 3 specific receiving training days. We actually encourage that players throw for 4-5 days in week 1, considering that week 1 stipulates the lightest workload. 4 0 obj 190 ft 1 throw Use these drills to find what works for you. Stand with your hands on your hips, or a dumbbell in each hand, then step out to either side into a lunge. 180 ft 1 throw Footwork is an important aspect of being a catcher. This is where listening to your arm is imperative. 110 ft 1 throw You may find that 250 feet has turned into 300 feet and 300 feet has turned into 330 feet or more. 150 ft 3 throws 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. One of the most powerful training tools we implement with catchers is a video delay feed. Thats because each pitcher has their own unique history. 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. Athletes will receive programming based on strengths and weaknesses identified in an assessment. Since your arm is your lifeline as a baseball player, there could be nothing more important than being in tune with it. RE-ENTRY THROWING PROGRAM Criteria for Entry 1. You will be using different weighted balls. Jumping straight into without proper on-ramp. How far you go out, or how fast you come in may vary from day to day. 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. <> 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 120 ft 3 throws 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. 75 ft 10 throws But I would strongly recommend that every pitcher consider having a rest/conditioning period twice a year, even if its only for 2-3 weeks. Stay empowered with information, coaching, and game planning. It is designed for biologically mature high school aged catchers and. Ankle Stability / Mobility. The desired rest period of the pitcher, along with the 4-6 week window of conditioning is the single most important factor in determining the pitchers health, strength, endurance and recovery period for the entire year (season) or until that point in which he feels he needs another significant break (rest), and begin a new conditioning cycle. 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. Warm-up - Begin at 20' and advance 20' at a time throwing 3-5 times at each distance . . A catch/frame, however, does, because umpires make a judgement call based on what they see. Consult a physician before starting any new workout regimen. 135 ft 3 throws 2 0 obj Caleb went from being unrecruited, to Indy Ball, the Big Leagues, retirement, coaching D2 baseball, to getting back to the bigs as the 2nd most valuable reliever in the Twins bullpen in 2021. The reason I mention this is pitchers may often shut down early because of false signs. 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. You may be surprised how far out your arm will take you because of the base youve developed from the first month. 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. 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 195 ft 3 throws Catchers can make quick adjustments based on this instant feedback loop. Conduct research to further understand the skills, movements, and characteristics that make catchers elite. , You guys are top notch. 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. Work on technique. How many throws you make at each increment is dependent on how your arm feels. <>>> 225 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) 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. hb```VeA20pp ,h6m3{'>tuvgXPP!VgXGg0`4Xt#q8j*K]!%xaLZt5\X4A)WD6mW5~ %k+/Leizr&+a^z@&. This program has workouts for 6 days a week and includes machine work. 150 ft 3 throws Continue your development in season with year-round support and monitoring. By Day 12, 13, 14, that same pitcher may be out as far as 300 feet or more for 30 minutes. <>/Metadata 569 0 R/ViewerPreferences 570 0 R>> Upper-body plyometrics will strengthen your arms and shoulders, which helps keep your arm strong for all the throwing a catcher has to do. In essence, listening to your arm means to let it guide you to follow it. 90 ft 5 throws Purpose Reverse throws are a ballistic movement that train power while helping to activate the posterior shoulder musculature when going into lay back. Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. 135 ft 3 throws 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. Do not try to do this program in season or during competition. Your body breaks down when you work hard. (In-gym and remote options are both available. 160 ft 1 throw There are two Hybrid B workouts in this program, one with some weighted ball catch play and one without. 130 ft 1 throws Each phase lasts approximately 10-14 days. 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. 150 ft 3 throws Ice for 20 min. 130 ft 1 throw You must be medically cleared to throw. Only your arm knows from day to day what it needs, and by eliminating predetermined restrictions on your arm, your arm will probably surprise you as to how many throws it wants to make each day, and how many times a week it wants to throw. Conduct research to further understand the skills, movements, and characteristics that make catchers elite. Your body may respond well to the new stimulus right away, or take several weeks before breakthrough. As your partner comes in you will pull down, throwing the ball on a line. Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. 90 ft 5 throws %PDF-1.5 Side lunges will help strengthen the muscles a catcher needs for lateral movement. The eleven-step J-Band exercise routine is designed to balance, strengthen & condition the rotator cuff & surrounding muscle groups. 165 ft 3 throws %%EOF Things to look for in Weeks 3 and 4 are pacing and recovery period. This is an amazing source for my passion project of baseball training thank you for making this!!!! 230 ft 1 throws P 3LAbyi? 130 ft 1 throw Throw the medicine ball overhead against a wall, to the side . Once your foundation is built, the remainder of the year becomes one of maintaining this foundation, and even strengthening this foundation. Use this research to continually improve and enhance our training program. Additionally, we use Edgertronic cameras to film every catcher at 600 frames per second. NON-SURGICAL INTERVAL THROWING PROGRAM Complete every other day unless otherwise specified. of throwing if it feels appropriate. 210 ft 1 throw Dead ball block: Put a ball on the ground where a ball would if he was blocking a ball. Velocity This is the game like high intent throwing day in this program. Driveline's Youth Development course is entirely online and self-paced. 4 0 obj 210 ft 3 throws These throwing drills are good for any baseball player. Once at 60 feet, feel free to throw as many as your arm feels it needs at that point. 150 ft 1 throw 120 ft 5 throws This drill is a staple in all of our throwing programs. Make your worst pitchand your bestbetter in the lab. 70 ft 1 throw When you factor in limb size, mobility, stability, previous injuries, etc. 75 ft 3 throws 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.
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