I love the metaphor of allowing your arm to take you for a walk. Stretching out means just that maintain loose, relaxed arm action, put some arc on the ball and gradually move away from your throwing partner. You will notice that the 3 workouts each have a different focus. 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). 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. Our programming is designed to increase quickness, accuracy, and velocity. Receiving is what catchers do the most and that is reflected in this program. Jumping straight into without proper on-ramp. On days that you dont feel great, try throwing through this feeling unless it is obviously a sign of pain. Purpose Helps train trunk stacking, glute/pelvis engagement as well as pelvic tilt. 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. For more information, see the How exceptions are . 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. We want our catchers to see what they look like and how they move. 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. This program has progressions for receiving, throwing, and blocking over the course of several weeks. 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. Again, your arm will dictate its own needs to you. Pitching Program. Chris did an unbelievable job of explaining things to me and always trying to help me understand things. High-performance, durable training gear. Nearly a year after training at Driveline, Ruwe topped out at 101 mph using a gray Plyo Ball . Continue your development in season with year-round support and monitoring. You can finish your pull downs at 65 feet, or whatever distance deems it safe, without sacrificing your effort. TRAQ. 220 ft 1 throws The Complete Throwing Program is a comprehensive, preventative, and systematic program designed for the athlete who throws overhand. The goal of Phase 1 is to focus exclusively on stretching, hence the Stretching Out phase. 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. Quite the contrary. 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. Things to look for in Weeks 3 and 4 are pacing and recovery period. An Introduction to Driveline Catching: How We Train Catchers. Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. 105 ft 5 throws 130 ft 1 throw Throw the medicine ball overhead against a wall, to the side . Use this research to continually improve and enhance our training program. This in turn also blends in hip/shoulder separation during the stride phase as well as trunk stacking and lead leg blocking at foot strike. Step Two: Mobility for Catchers Second step in turning your body into a high performing machine is mobilization. As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. Work on the swaying technique (opposite knee to the ground). 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). 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). The primary goal of our throwing program is to build an extremely strong base or foundation, progressively. The first ball you throw should not be the first throw of the program. Dont overspend workload on your warmup by trying to long toss as far as you can or throw a bunch of compression throws. 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. 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. They have been branded by major companies such as Driveline Baseball amongst other companies and are used worldwide for all ages of throwers. These can be completed on their own or after your throwing program. %PDF-1.7
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. 150 ft 3 throws We train with Drivelines Plyo Ball , weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. 100 ft 1 throw No coach is considered certified until they have completed the final quiz of the course. 210 ft 3 throws Click. 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. Gameplay can also leave you compromised for your throwing program hurting any sort of growth and risking injury. 170 ft 1 throw You will compromise your training and could leave yourself compromised for a game. Athletes will receive programming based on strengths and weaknesses identified in an assessment. This site uses Akismet to reduce spam. 70 ft 1 throw You will go through regular warm up and catch play in preparation for throwing down to second base. To deliver the best training tools and methods to our athletes through data-driven programming. Naturally, if a pitcher is truly listening to his arm, these increments may fluctuate. Without ankle stability / mobility a huge strain will be placed on the already taxed hips. To deliver the best training tools and methods to our athletes through data-driven programming. 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. stream
110 ft 1 throw You must be medically cleared to throw. We will use the tools we have now to help our athletes succeed on the field. When an exception is thrown, the common language runtime (CLR) looks for the catch block that can handle this exception. Throwing program 6.) Use the program trusted by 100s of pros. 90 ft 1 throw Squats can be performed while holding a barbell across your upper back, with dumbbells at your sides or with just your own body weight. 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. , You guys are top notch. 180 ft 1 throw Athletes who are looking to improve their catching skills. Again, from my experience, the more you throw after building the base right, the more the arm seems to want to throw. Coaches must score 80% or higher to move on to the next section. 120 ft 1 throw A strong arm is one of the most sought-after skills in amateur catchers. It is also recommended to put athletes through a detailed Functional Movement Screen to detect any functional deficiencies and asymmetries the athlete may have. Side lunges will help strengthen the muscles a catcher needs for lateral movement. In my experience, local batting cages are very generous when you are just coming in to receive off the machine. 80 ft 1 throw H4L is a custom arm care program that combines elements of programs such as Driveline and Texas Baseball Ranch. Create and implement a data-driven program for developing catchers. 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. This is what happens when you learn how to listen to your arm and let it dictate the pace. *** Flat Ground Work Tuesday/Friday (15 Change-Ups, 10 Light Breaking Balls). 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. 4 0 obj
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. 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). Week 1 (Monday, Tuesday, Thursday, Friday) Practice jumping with both feet on the ground at once and with different combinations of one foot. As athletes develop, this program will too. Use these drills to find what works for you. You will only be executing the extension phase of catch play. 120 ft 3 throws Footwork for catchers, infielders, and outfielders. These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. Purpose Reverse throws are a ballistic movement that train power while helping to activate the posterior shoulder musculature when going into lay back. 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. Go out, each day, as far as the arm wants to take you that day and stay at your furthest distance that day as long as your arm feels like it. Course Details. We will use the tools we have now to help our athletes succeed on the field. SHOP. You need to give it the proper nutrients, care, and rest to recover and build back stronger.. 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. Any discrepancies can cause vaulting off the rubber, excessive lateral trunk tilt and or early/late pelvis rotation. There are a lot of ways to set up and create rhythm, along with options for how pitches get moved towards the zone. This allows us to see how the glove is approaching the ball and how clean a catchers movements were after the receipt. The extra week is for a de-load week before beginning team practice or season start. Training Days. We believe using the set as both a warm-up, movement prep, and recovery tool for pitchers effective as a part of an overall throwing program. Squats are an exercise that builds leg power, which catchers need during a game, and to endure a full season behind the plate. Every rep is replayed, which makes it clear whether it was a good receipt or not. hb```VeA20pp ,h6m3{'>tuvgXPP!VgXGg0`4Xt#q8j*K]!%xaLZt5\X4A)WD6mW5~
%k+/Leizr&+a^z@&. The style of use has a large variety, from "holds" to general throwing conditioning to high-intent throws. 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. P 3LAbyi? Note: If you choose the option of throwing beyond the predetermined peak throw that day (e.g. <>
210 ft 1 throw Shop Now. A post throwing stretching routine should also be utilized immediately after throwing and can be individualized by the rehabilitation specialist based on each athlete's specific needs. You will record your velocities of each Plyo Ball throw for multiple exercises. 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. Once the base is built from Week 1 and 2, your primary goal is to still condition in Weeks 3 and 4. 150 ft 3 throws Explore the drills. 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. Again, this is where listening to your arm still takes precedence over any set amount of throws, or any format for that matter. At 34, Thielbar defied all odds and outperformed mainstream projection systems by an entire win, putting up a career-best K and BB rate. 195 ft 3 throws This helps emulate a position of stride foot contact while also cleaning up arm path and the acceleration phase of the throw. For pitchers, you will also notice that by week 4, we recommend throwing change-ups at the end of your throwing session. The 90-90 position helps maintain a stable lower half in order to focus on upper body mechanics. Our programming is designed to increase quickness, accuracy, and velocity. 40-60 ft 15 throws This workout includes weighted ball throws and compression throws. In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. 160 ft 1 throw POST SURGICAL INTERVAL THROWING PROGRAM As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. 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. 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!). 110 ft 1 throw 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. 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. 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 Read More January 11, 2023 . We train with Drivelines PlyoCare balls, weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. Make sure to complete the catching warm up before beginning. endobj
Velocity This is the game like high intent throwing day in this program. Catcher's Instructions- Baseball General Rules 1) Break a sweat 2) Shoulder Stretches 3) Throwing program Warm-up 4) Rotator Cuff strengthening 5) Shoulder stretches 6) Ice for 20 min. 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). Make your worst pitchand your bestbetter in the lab. Warm-up - Begin at 20' and advance 20' at a time throwing 3-5 times at each distance . 1 0 obj
Change ups are relatively easy on the arm, and throwing this pitch after the arms been stretched out so well is very effective. How far you go out, or how fast you come in may vary from day to day. 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. 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. Experiment and find what works in live ABs then transition to the season with a game plan, and coaching you can trust. I also really appreciate him being real, that goes a long way. Finally, remember that the bottom line is to listen to your arm. <>>>
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 The Jaeger Sports Mental Training is designed to not only be easy to understand, but also, easy to implement. Ruwes 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. As athletes develop, this program will too. A workout program designed to improve your strength and agility can help you play your position effectively. 70 ft 1 throw Each pitcher may respond differently. 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. 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. 180 ft 1 throw We modeled this off very commonly performed programs. They have been around for quite some time and we're not here to re-invent the wheel. Having good ankle stability / mobility allows for getting into the deep squat or "primary position" and stay there more comfortably. 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. Workload should be built up before beginning. 230 ft 1 throws 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. If the arm is not ready to pull down in Weeks 3 and 4, continue to build distance and endurance. For some players, that may mean stretching out and pulling down nearly everyday for Weeks 3, 4, 5 and 6. The mere presence of a strong arm behind the plate can deter the run game. All participants had been throwing and weight training prior to prepare for the program. (In-gym and remote options are both available. 3 0 obj
By Day 12, 13, 14, that same pitcher may be out as far as 300 feet or more for 30 minutes. This program is a combination of velocity training and receiving development for catchers. 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. 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. 75 ft 10 throws The main skills for catchers involve receiving, blocking, and throwing. Footwork is an important aspect of being a catcher. 75 ft 10 throws 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. 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). 60 ft 5 throws (or any additional throws if needed) 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. These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. *:1g8wQkgDB[ 9B/Vam[LHcHhJ%C!:. 60 ft 5 throws (or more if needed) 100 ft 1 throw In a sense, our programs structure is to be structure-less. We use them to coach good arm action from hand break to release, horizontal abduction (scap load), as well as training glove side integrity. Receive training and in game insights all year long such as command and average miss distance. This will change over time, but our goal is to find the movement solutions that work for each player. This program has workouts for 6 days a week and includes machine work. 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. <>/XObject<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>>
40-60 ft 15 throws Because there are so many variables in each case, its not usually a short answer. 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. 2 0 obj
210 ft 3 throws Our off-season throwing program is based predominately on 4-6 weeks of Arm Care exercises (Surgical Tubing) and Long Toss. Hybrid B This is a lighter intent day (60-70%). 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. 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. Stand with your hands on your hips, or a dumbbell in each hand, then step out to either side into a lunge. Training catchers is mostly qualitative at this point, but we are working to change that. Stay empowered with information, coaching, and game planning. e>lq3m t|HAGhyc>
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[0yEjul#_s 120 ft 3 throws The premise is the same work on building your base by walking before you jog, and jogging before you run. The weights range from 3oz to 4lbs depending on company/brand you use. You can also perform plyometric push-ups by exploding up off the floor in the middle of each repetition. 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.
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