See the full story here http://bit.ly/Drivelinebaseball These training plans address those with a different focus each day. 40-60 ft 15 throws However, we're going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. We recommend trying out different setups and glove patterns to find what fits your style. 120 ft 1 throw This mentality is what optimizes your ability to insure health, strength, endurance and improved recovery period. 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. This helps to develop feel for release and can help develop accuracy in your throwdowns. 40-60 ft 15 throws Purpose Helps train trunk stacking, glute/pelvis engagement as well as pelvic tilt. Because endurance increases through this process as the muscles get in shape, recovery period improves because swelling tends to be minimized. Use the program trusted by 100s of pros. A baseball catcher is getting someone out. The goal of Phase 1 is to focus exclusively on stretching, hence the Stretching Out phase. This will create higher ground forces at foot plant and help transfer more energy into the upper half through a good lead leg block. Hybrid B This is a lighter intent day (60-70%). Stretching out means just that maintain loose, relaxed arm action, put some arc on the ball and gradually move away from your throwing partner. Driveline Baseball This is Why Catchers Wear Gear. |, Bridging The Gap Making a safe and effective transition from High School & College Baseball into Professional Baseball. 120 ft 5 throws 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. 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. Do the program as it is laid out. You must also be strong enough and prepared for the physical demands of the sport. 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. Id almost prefer it this way because its better to spend the extra 2 weeks of deepening your base than it is to get to the pull down/strengthening phase after 2 weeks of conditioning. 3 0 obj Transfer drills for . Here we go 90 ft 5 throws You will compromise your training and could leave yourself compromised for a game. 120 ft 3 throws . I also really appreciate him being real, that goes a long way. When pitchers truly understands the importance of resting and rebuilding their arms over a substantial period of time (4-6 weeks) in the off-season without stepping on a mound, they will best position themselves to not only peak at the right time (beginning of the season), but maintain or even enhance their base throughout the season. Training Tools. Throw the medicine ball overhead against a wall, to the side . Receiving is what catchers do the most and that is reflected in this program. We train with Drivelines Plyo Ball , weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. 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. Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. This site uses Akismet to reduce spam. 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. Our complete hitting program is now available. Following his call up from extended on June 25th, 2021, Ruwes 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. Plyo Ball Velocity These days are low on volume but high on intensity. Additionally, we use Edgertronic cameras to film every catcher at 600 frames per second. There is a reason they are prescribed and its important for you to use these effectively. 40-60 ft 15 throws 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. Use this research to continually improve and enhance our training program. 130 ft 1 throw All athletes should seek medical advice before beginning this workout 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. 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. 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. 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. Click. The style of use has a large variety, from "holds" to general throwing conditioning to high-intent throws. Each phase lasts approximately 10-14 days. Our philosophy is pretty simple its of minimal importance as to when a pitcher is expected to throw his first bull-pen in the fall/winter, considering that the pitcher has the balance of the year to work off of the mound. Velocity This is the game like high intent throwing day in this program. 140 ft 1 throws 2 0 obj As your partner comes in you will pull down, throwing the ball on a line. Training Days. Here we go. 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. And thats we want our players to ultimately learn to do.know their arm. 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. 60 ft 5 throws (or any additional throws if needed) 90 ft 5 throws Athletes will receive programming based on strengths and weaknesses identified in an assessment. Lower-body plyometrics refers to jump training, and it is an effective way to build explosive leg power. After not competitively pitching for two years, Thomas Ruwe made the decision to come train at Driveline. %PDF-1.5 By Nunzio Signore (BA, CPT, NASM, PES, FMS). For more information, see the How exceptions are . Ankle Stability / Mobility. 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. Change ups are relatively easy on the arm, and throwing this pitch after the arms been stretched out so well is very effective. NON-SURGICAL INTERVAL THROWING PROGRAM Complete every other day unless otherwise specified. 165 ft 3 throws Increase velo and strength with individualized programming. 110 ft 1 throw Were here to help guide you to the best training option. This doesnt mean reckless abandon. Athletes will receive programming based on strengths and weaknesses identified in an assessment. Why do we use them? 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. However, were going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. it has helped me a lot!!!! Our complete hitting program is now available. 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. As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. Once at 60 feet, feel free to throw as many as your arm feels it needs at that point. A strong arm is one of the most sought-after skills in amateur catchers. By voluntarily following this program, you agree to hold both Driveline Baseball, its owners, and employees harmless. 240 ft 3 throws You should be moving aggressively at your target during these throws with a shuffle. 1 0 obj 195 ft 3 throws 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. Additionally, we use Edgertronic cameras to film every catcher at 600 frames per second. *** Flat Ground Work Begins on Tuesday/Friday (10-15 Change Ups), Week 5 (Monday, Tuesday, Thursday, Friday) We will use the tools we have now to help our athletes succeed on the field. 120 ft 3 throws 180 ft 3 throws Training catchers is mostly qualitative at this point, but we are working to change that. Building Your Base By Listening To Your Arm. up, who have undergone a full on-ramp and are throwing full intent prior to program start. 90 ft 5 throws Read More January 11, 2023 . Shop Now. The reason I mention this is pitchers may often shut down early because of false signs. The extra week is for a de-load week before beginning team practice or season start. He used to bring his glove toward his body when he caught a pitch. 75 ft 3 throws Warm up throwing is all done in preparation to throw PlyoCare balls at full intent. As athletes develop, this program will too. A strong arm is one of the most sought-after skills in amateur catchers. Purpose Reverse throws are a ballistic movement that train power while helping to activate the posterior shoulder musculature when going into lay back. 269 0 obj <> endobj 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. Our programming is designed to increase quickness, accuracy, and velocity. This will change over time, but our goal is to find the movement solutions that work for each player. endstream endobj startxref Ready to get to work? Footwork for catchers, infielders, and outfielders. To deliver the best training tools and methods to our athletes through data-driven programming. 90 ft 1 throw You will go through regular warm up and catch play in preparation for throwing down to second base. This is the essence of getting your arm into a positive cycle. Catchers can make quick adjustments based on this instant feedback loop. stream Once you are sufficiently warm, complete your high intent throws from behind the plate. Using a medicine ball, perform explosive throwing movements with both hands, using your arms and legs to generate power. 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. %PDF-1.4 % You can also perform plyometric push-ups by exploding up off the floor in the middle of each repetition. Ruwe's 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. 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. *** Flat Ground Work Begins on Tuesday/Friday (10-15 Change Ups), Week 4 (Monday, Tuesday, Thursday, Friday) You may also substitute bullpens which are the best way to test what youve been working on. Hitting. We train with Drivelines PlyoCare balls, weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. We have consulted with 5 MLB teams, 100s of Pro Players and Colleges of all sizes. 60 ft 5 throws (and any additional throws if needed), Week 3 (Monday, Tuesday, Thursday, Friday) All participants had been throwing and weight training prior to prepare for the program. The eleven-step J-Band exercise routine is designed to balance, strengthen & condition the rotator cuff & surrounding muscle groups. This doesnt mean to push it beyond its means on any given day (Rule #1: ALWAYS listen to your arm). Catchers can make quick adjustments based on this instant feedback loop. That is lengthening out with long, loose, high-arching throws. The program is set up to do simultaneously as part of your off-season development plan but can be done on their own. 170 ft 1 throw You need to give it the proper nutrients, care, and rest to recover and build back stronger.. For others, it may mean stretching out and pulling down only 3 days a week. Consult a physician before starting any new workout regimen. 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. Jumping straight into without proper on-ramp. During the course of a game catchers squat and stand over 100 times, throw out base runners who try to steal second base, block wild pitches and block the plate from a base runner trying to score. 210 ft 1 throw 140 ft 1 throw 90 ft 3 throws 190 ft 1 throw 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) 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. Home Blog Blog Article An Introduction to Training the Baseball Catcher. POST SURGICAL INTERVAL THROWING PROGRAM 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. Our off-season throwing program is based predominately on 4-6 weeks of Arm Care exercises (Surgical Tubing) and Long Toss. For others, it may mean stretching out 6 days a week, and pulling down 2 days a week. Receive training and in game insights all year long such as command and average miss distance. Course Details. Certifications are good for the life of the course. Velocity training is best done with one of our trainers. Mechanics for pitchers and position players. 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. 170 ft 1 throws Pitching Program. Throwing program 6.) 1. 225 ft 3 throws 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. The throwing portion of this program is a velocity program built for athletes who are returning to high intent throwing. Gameplay can also leave you compromised for your throwing program hurting any sort of growth and risking injury. We generally prescribe these a few weeks into the beginning of a program to allow time for other mechanics to clean up first. Simple Vertical Leap Exercises to Improve Dunking, This 5-Minute Kettlebell Flow Is All You Need to Build Stronger Glutes, Baseball-Catcher: Weight Training Workout Week 3, Baseball-Catcher: Strength Training and Conditioning, Sports Fitness Advisor: Upper Body Plyometric Drills, Sports Fitness Advisor: Lower Body Plyometric Exercises. Without ankle stability / mobility a huge strain will be placed on the already taxed hips. 220 ft 1 throws 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. The post An Introduction to Driveline Catching: How We Train Catchers appeared first on Driveline Baseball. Your body breaks down when you work hard. One of the most powerful training tools we implement with catchers is a video delay feed. Chief among all of our principles of our throwing program is the principle of listening to your arm. 40-60 ft 15 throws Satisfactory functional testing 4. 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. stream 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. 105 ft 5 throws <> The primary goal of our throwing program is to build an extremely strong base or foundation, progressively. For some players, that may mean stretching out and pulling down nearly everyday for Weeks 3, 4, 5 and 6. Engineered to be the best. Before each day of throwing, we have our guys go through a very thorough arm circle (forwards and backwards) and surgical tubing program. 195 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) 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. Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. They have been branded by major companies such as Driveline Baseball amongst other companies and are used worldwide for all ages of throwers. Resist the urge to combine programs or mix and match. 140 ft 1 throw You will record your velocities of each Plyo Ball throw for multiple exercises. An Introduction to Driveline Catching: How We Train Catchers. This means that Weeks 1&2, Weeks 3-5, and Weeks 6-8 all have 3 specific receiving training days. 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 Do not try to do this program in season or during competition. endobj The weights range from 3oz to 4lbs depending on company/brand you use. Purpose To take the patterning of the arm action achieved through Marshalls and add a linear direction by adding the lower half. 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. This helps emulate a position of stride foot contact while also cleaning up arm path and the acceleration phase of the throw. It also happens to be a crucial pitch to command for any pitcher. Upper-body plyometrics will strengthen your arms and shoulders, which helps keep your arm strong for all the throwing a catcher has to do. If you needed more than 2 weeks to build your base, than Weeks 5 and 6 essentially become Weeks 3 and 4 for you. 180 ft 1 throw Its as if the better shape your arm gets into, the more it wants to throw the more it needs to throw. 135 ft 3 throws 120 ft 1 throw 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. Rio Rancho's only baseball and softball throwing program. There are a lot of ways to set up and create rhythm, along with options for how pitches get moved towards the zone. 90 ft 5 throws 195 ft 3 throws 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. 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.
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