Proper rest and nutrition on these lighter days help you to be at your best on your test days. Stretching out means just that maintain loose, relaxed arm action, put some arc on the ball and gradually move away from your throwing partner. 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. PDF Catcher's Instructions- Baseball - VUMC Once you are sufficiently warm, complete your high intent throws from behind the plate. They have been around for quite some time and were not here to re-invent the wheel. Change ups are relatively easy on the arm, and throwing this pitch after the arms been stretched out so well is very effective. 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. Week 1 (Monday, Tuesday, Thursday, Friday) 165 ft 3 throws (Two or three throws each way) 3. How far you go out, or how fast you come in may vary from day to day. If you needed more than 2 weeks to build your base, than Weeks 5 and 6 essentially become Weeks 3 and 4 for you. After not competitively pitching for two years, Thomas Ruwe made the decision to come train at Driveline. 150 ft 3 throws For those pitchers who have been pretty aggressive in weeks 3 and 4, weeks 5 and 6 are considered to be more of the same throwing. Use the program trusted by 100s of pros. 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. 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. Motion capture and biomechanics will be used to analyze movement patterns during the throw. This will create higher ground forces at foot plant and help transfer more energy into the upper half through a good lead leg block. 40-60 ft 15 throws Recovery Dont mistake these for non-important days. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> This will change over time, but our goal is to find the movement solutions that work for each player. Caleb Thielbars is extraordinary. Thing is, tight biceps undermine your ability to throw efficiently, and again, they put you at risk for complicated injuries. 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 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. There are 3 different training days split up for 3 different periods. This information is presented as a template only and not a specific recommendation for any individual athlete. Note: If you choose the option of throwing beyond the predetermined peak throw that day (e.g. 180 ft 3 throws 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 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. 40-60 ft 15 throws 150 ft 1 throw Driveline Baseball | Data-Driven Baseball Performance Training Any discrepancies can cause vaulting off the rubber, excessive lateral trunk tilt and or early/late pelvis rotation. 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. It is an essential workout for any baseball or softball player whose goal is to have a long and healthy career. 135 ft 3 throws This doesnt mean reckless abandon. You will want to be 100% before beginning any velocity training. Throwing program 6.) 105 ft 3 throws In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. Throw the medicine ball overhead against a wall, to the side . 120 ft 1 throw Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. Barnhart's transformation as a catcher, with a focus on pitch framing, changed the way he received pitches. 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. To deliver the best training tools and methods to our athletes through data-driven programming. Because the first two weeks have created such a strong foundation, Weeks 3 and 4 deepen this base because each pitcher will actually go through the conditioning phase of Arm Circles, Surgical Tubing and the Stretching Out phase of Long Toss before the pull-down or aggressive throws that are made coming back in toward your throwing partner. We use them to coach good arm action from hand break to release, horizontal abduction (scap load), as well as training glove side integrity. Each video is followed by a short quiz. Now it's in reverse. 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 Peaking in velocity at age 34, developing a sweeping slider, and leveraged Drivelines heat maps for in-game command analysis. 135 ft 2 throws This will change over time, but our goal is to find the movement solutions that work for each player. One of the most powerful training tools we implement with catchers is a video delay feed. 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. Finally, remember that the bottom line is to listen to your arm. 40-60 ft 15 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. I also really appreciate him being real, that goes a long way. endobj 2 0 obj 170 ft 1 throw The first ball you throw should not be the first throw of the program. 60 ft 5 throws (or more if needed) This program has progressions for receiving, throwing, and blocking over the course of several weeks. 90 ft 5 throws 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. LEARN MORE Private Lessons Jaeger Sports offers private instruction at various times throughout the year for Arm Strength & Conditioning and Mental Training. PDF THROWING PROGRAM - Jeremy Burnham, MD Use these drills to find what works for you. Reverse Throws are a standard in our plyo ball routine. From setup to frame, block, or throw, we work to get our athletes in positions that set them up for success. 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. We train with Drivelines PlyoCare balls, weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. Things to look for in Weeks 3 and 4 are pacing and recovery period. 240 + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) 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. This program has workouts for 6 days a week and includes machine work. 75 ft 10 throws Each phase lasts approximately 10-14 days. All these drills use plyo balls of varying weights listed in our plyo ball routines within our baseball throwing programs. 210 ft 3 throws A strong arm is one of the most sought-after skills in amateur catchers. % Throwing Exercises and Drills for Catchers - Baseball - YouTube 75 ft 10 throws In my experience, local batting cages are very generous when you are just coming in to receive off the machine. endobj 60 ft 5 throws (or any additional throws if needed) Ultimate Pre-Game Routine for Catchers | ACTIVE The program has been designed to identify and address common sequencing, mobility and stability shortcomings as they relate to kinetic linking in the overhead motion. These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. Ironically, the more throwing you do, the more you understand the difference between unhealthy feelings and a good soreness that you can throw through. 165 ft 3 throws 80 ft 1 throw Your body breaks down when you work hard. Chris did an unbelievable job of explaining things to me and always trying to help me understand things. ), Written by Maxx Garrett Catching Coordinator & Hitting Trainer. Naturally, if a pitcher is truly listening to his arm, these increments may fluctuate. Click. 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. Do the program as it is laid out. 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. 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. You may be surprised how far out your arm will take you because of the base youve developed from the first month. 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. 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. 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 Ruwes 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. 70 ft 1 throw Learn how your comment data is processed. Sways: Get the catcher's legs loose by throwing pitches outside of the strike zone. Conduct research to further understand the skills, movements, and characteristics that make catchers elite. 240 ft 3 throws Warm-up - Begin at 20' and advance 20' at a time throwing 3-5 times at each distance . By Day 12, 13, 14, that same pitcher may be out as far as 300 feet or more for 30 minutes. 90 ft 1 throw 135 ft 3 throws No coach is considered certified until they have completed the final quiz of the course. Hell-For-Leather Throwing Program | McDermott Athletic Center PDF Catcher's Instructions- Baseball Here we go Purpose To take the patterning of the arm action achieved through Marshalls and add a linear direction by adding the lower half. Here we go. 40-60 ft 15 throws endobj 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. 90 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. He currently holds multiple Driveline velocity records. 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. Home Blog Blog Article Driveline Catchers Velocity & Receiving Program, By Maxx Garrett, Catching Coordinator and Hitting Trainer. You will notice that the 3 workouts each have a different focus. As athletes develop, this program will too. 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. You will compromise your training and could leave yourself compromised for a game. Ankle Stability / Mobility. For example, in the case of a pitcher who throws 90 mph but has never thrown beyond 120 feet or used surgical tubing, I could see where his 120 foot throw could turn into 300, 330, maybe even 350 feet over time. 90 ft 5 throws As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. 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. A swing doesnt necessarily have to pass the eye test. 120 ft 3 throws Make sure to complete the catching warm up before beginning. If you are under the age of 18, seek parental or guardian consent before starting this program. 120 ft 1 throw 75 ft 10 throws Squats can be performed while holding a barbell across your upper back, with dumbbells at your sides or with just your own body weight. The weights range from 3oz to 4lbs depending on company/brand you use. 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. *** Flat Ground Work Tuesday/Friday (15 Change-Ups, 10 Light Breaking Balls), Week 6 (Monday, Tuesday, Thursday, Friday) Side lunges will help strengthen the muscles a catcher needs for lateral movement. Conduct research to further understand the skills, movements, and characteristics that make catchers elite. 180 ft 3 throws Plyo Ball Velocity These days are low on volume but high on intensity. 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. Once at 60 feet, feel free to throw as many as your arm feels it needs at that point. 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. RE-ENTRY THROWING PROGRAM Criteria for Entry 1. Driveline High School Pitching | Driveline Baseball |, Bridging The Gap Making a safe and effective transition from High School & College Baseball into Professional Baseball. 6-Week Weighted Ball Training Program on Baseball Pitchers - Mike Reinold Ruwe's 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. Driveline Baseball This is Why Catchers Wear Gear. 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). The program is set up to do simultaneously as part of your off-season development plan but can be done on their own. 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. Step Two: Mobility for Catchers Second step in turning your body into a high performing machine is mobilization. But if you feel like only stretching your arm out one day, or just throwing 150 feet, or not throwing at all on a given day, than do so. They have been branded by major companies such as Driveline Baseball amongst other companies and are used worldwide for all ages of throwers. Phase 3: Deepening The Base: Building Strength and Endurance (10-14 days). Blocking is proper receipt of balls in the dirt, and throwing is receiving to get into good throwing positions, quickly. Consult a physician before starting any new workout regimen. This is an amazing source for my passion project of baseball training thank you for making this!!!! 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 A Guide on Which Plyo Balls Pitching Drills Are For You? Step 1: Establishing A Rest and Rebuild Period. 3 Drills To Improve Throwing Velocity | Throwing Drills for Catchers They have been around for quite some time and we're not here to re-invent the wheel. 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. This is a testing day where we can see how the body is adapting. Purpose Reverse throws are a ballistic movement that train power while helping to activate the posterior shoulder musculature when going into lay back. Normal, pain free muscle strength 3. 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.
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