269 0 obj <> endobj POST SURGICAL INTERVAL THROWING PROGRAM For pitchers, you will also notice that by week 4, we recommend throwing change-ups at the end of your throwing session. 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. At 34, Thielbar defied all odds and outperformed mainstream projection systems by an entire win, putting up a career-best K and BB rate. 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. 70 ft 1 throw Squats are an exercise that builds leg power, which catchers need during a game, and to endure a full season behind the plate. 150 ft 1 throw Kevin Kelleher, Weatherford JC ( 2-3 x 400 ft; 2 x 400 ft; 9 years) 1) Do you allow for individuality (for each pitcher to throw according to their own needs as opposed to a one-size-fits-all approach), and. |, Bridging The Gap Making a safe and effective transition from High School & College Baseball into Professional Baseball. After finishing the extension phase you will work into the compression phase. Again, it is crucial for pitchers to stay off the mound during this period. Driveline's Youth Development course is entirely online and self-paced. A Guide on Which Plyo Balls Pitching Drills Are For You? 180 ft 3 throws These training plans address those with a different focus each day. 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. An Introduction to Training the Baseball Catcher 80 ft 1 throw 75 ft 10 throws 240 + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) Hell-For-Leather Throwing Program | McDermott Athletic Center 160 ft 1 throw Once you are sufficiently warm, complete your high intent throws from behind the plate. 120 ft 1 throw These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. As you will see below, I have broken down our Throwing Program into 3 phases. TRAQ. Trying to complete while in season. Reverse Throws are a standard in our plyo ball routine. Every rep is replayed, which makes it clear whether it was a good receipt or not. This will create higher ground forces at foot plant and help transfer more energy into the upper half through a good lead leg block. 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. %PDF-1.5 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. For more information, see the How exceptions are . Physician approval . 60 ft 10 throws (and any additional throws if needed), Week 2 (Monday, Tuesday, Thursday, Friday) 225 ft 3 throws You should be moving aggressively at your target during these throws with a shuffle. PDF PITCH SMART PRESEASON THROWING PROGRAM - MLB.com If you are under the age of 18, seek parental or guardian consent before starting this program. 7hgL&L,Ryif,YcgoL[4ghOU( Y#7fH MRBwh+eFLj(A\dqA7o7\xr|BUo[5]qa `MFt>I.!secx_ W N/ NzFpE1*wbN;s_xr"wcVbfXF#Y Ic`Ed(8#-`LdXi{#a{oCia+mIRqY)fbI5&J=, 9Zu%I d^OH%|# B_"#db:F\$N(|I 8>wV;6FTu2},q!|L03IL" i%H0>t1yf yCqOYmW4v:JhmNZ1 #P ;ImK,"IF&elM#P0b3Et{ 1]=i F7:A5'q;dKr4. Thing is, tight biceps undermine your ability to throw efficiently, and again, they put you at risk for complicated injuries. 180 ft 1 throw These can be completed on their own or after your throwing program. The weights range from 3oz to 4lbs depending on company/brand you use. 110 ft 1 throw 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. Purpose Helps train trunk stacking, glute/pelvis engagement as well as pelvic tilt. 70 ft 1 throw All these drills use plyo balls of varying weights listed in our plyo ball routines within our baseball throwing programs. 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. 170 ft 1 throw You can perform these drills and stretches for baseball catchers at any time. As athletes develop, this program will too. 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. Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. This is what happens when you learn how to listen to your arm and let it dictate the pace. 170 ft 1 throws PDF RE-ENTRY THROWING PROGRAM - Advanced Orthopedic Associates As a general rule of thumb, we recommend the program for athletes 14 years or older who have a solid base of throwing, sound mechanics, and experience with weighted balls. Coaches must score 80% or higher to move on to the next section. 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. 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. Everyone adapts differently and the path to velocity growth is not linear. Hitting. High-performance, durable training gear. There are two Hybrid B workouts in this program, one with some weighted ball catch play and one without. In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team.
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