HS,NCAA,ANDPRO: 90DAYOFFSEASONVELOCITYANDPITCH-INGENHANCEMENT

PROGRAM

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Thefollowing90DAYVeloPROpitch-INGandvelocityprogramisdesignedspecificallyforusage with the VL Harness, and is intended for the high school to pro levels. USAGEWITHOUT THE VL HARNESS IS NOT RECOMMEND, AS (1) SENSORY FEEDBACK, (2)MOVEMENTDEVELOPMENT,AND(3)UNSUPPORTOFTHETHROWINGSHOULDERANDARMWOULDNOT BE ASCERTAINED TO THEWORK LOAD, TRAINING GOALS, AND/OROVERSIGHTREQUIREMENTSSETFORTHBYTHISPROGRAM.

THIS PROGRAM ISNOT INTENDEDFORUSAGEWITHWEIGHTED IMPLEMENTS, SUCHASWEIGHTEDBASEBALLS.WORKLOADREQUIREMENTSOFTHISPROGRAM(IFUSEDWITHWEIGHTEDBASEBALLS)WOULDPLACETOOGREATASTRESSLOADUPON(1)RECOVERYRATES,(2)JOINTSUPPORT,(3)LIGAMENTANDTENDONS,AND(4)MUSCULARRESPONSE.WEIGHTED BASEBALL TRAINING SHOULD BE UTILIZED SEPARATE AND OUTSIDE THISPROGRAM'SAPPLICATIONS.

DevelopsHEALTHYvelocitythatisbothsupportedandcompetesforthewin-ratherthanjust a velocity or throwing program. Over 5 years of analytical pitching data andresearch(fromtheUniversity,lab,andonfieldperspectives)supportsthisprogramusage.Data isINDEPENDANTof VeloPRO Baseball, which is highly important to theaccountability and integrity of this program.USAGE DURING GAME COMPETITION ORSEASON IS NOT ADVISED BECAUSE PROGRAM DOES NOT TAKE INTO ACCOUNTPERFORMANCESTRESSORWORKLOADS.

RECOMMENDEDFOR:

1.HSagedpitcherswhomhavea full 3months to commit towards velocity andpitch-INGdevelopment. Not a velocity program only, but develops from theGROUNDup - ensuringhealth and support of throwing shoulder/arm are ascertained. Does not train arm speedalone, but lower half drive that supports arm speed increases.Work loads plateau to highlevels. Ensure recovery rates and ratios. MUST BE IN OPTIMAL STRENGTH AND CARDIOSHAPEBEFORESTARTINGTHISPROGRAM.Notrecommendedforpostsurgeryor"recoveryfrominjury"arms.

2.NCAApitcherswhomdidNOTplay summerbaseballORhavea full3months todevelopsupportedvelocityandpitch-INGtools.Developsfromgrounduptoensurelowerhalfdriveiscreatingarmspeed increases.Work loadsplateau tohigh levels.Ensure recovery ratesandratios. MUST BE IN OPTIMAL STRENGTH AND CARDIO SHAPE BEFORE STARTING THISPROGRAM.Notrecommendedforpostsurgeryor"recoveringfrominjury"arms.

3.MiLBandMLBpitcherswhomareNOTplayingwinterball,freeagentsseekingtore-sign,and/orpitcherswhomwill report trying to "win"a job.Ensureyouhave30 fulldaysofnothrowing (after your season)before starting thisprogram. Start90daysprior to reporting.Develops fromgroundup to ensure lowerhalf drive is creatingarm speed increases.Work

loads plateau to high levels. Ensure recovery rates and ratios. MUST BE IN OPTIMALSTRENGTHANDCARDIOSHAPEBEFORESTARTINGTHISPROGRAM.Notrecommendedforpostsurgeryor"recoveringfrominjury"arms.

Thedifferentaspectsoftheprogramaredescribedbelow-withtheactualdailythrowing,lifting,running,andrecoveryroutines listedunder"Week1" to"Week12".ReadoveralltheinformationBEFOREyoustart.

UseyourVLHarness(asdirectedbytheprogram)withallaspectsofthrowing.Itprovidesthenecessarysensory feedbackandpeakedathleticmovementrequired todevelopa (1)properdelivery,(2)increasedvelocity,(3)improvedpitchplane,and(5)enhancedfastballmovementandoffspeedbreak,andvelocity.TobetterunderstandhowtouseyourVLHarness,refertoourTutorialspage.

If you wish to have oversight or additional training, find a certified VeloPRO BaseballinstructornearyouoremailInfo@veloprobaseballnj.com.RECOVERYANDWORKLOADRATIOS:

Therelationshipbetweenyourworkloadandrecoveryratesshoulddictatehowyouutilizethisprogram.Toomuchsoreness/tightnessthedayaftermeansyourarmisnotreadyfortheworkloadrequirement.DoNOTpushyourarmtothepointitisnotrecoveringintimeforyournextthrowingsession.Followthesesteps(INORDER)toprocurerecovery/workloadratio(s):

1.Ifyouareexperiencingtoomuch"dayafter"soreness/tightness,backoffonrepamounts-notfrequency.

2. If you still arenot recovering (after completingStep1),backoffonedrillper trainingsectionof eachday's throwing regimen.Repeatuntil proper recovery levels are attainedandworkfromthere.

3. Nomatter how your arm recovers, if you feel pain - stop and re-evaluate frequency,fitnesslevels,andrecoverytimes.

4.Whenevaluating,knowthedifferencesbetween(1)fatigue,(2)soreness,(3)tightness,(4)achiness,and(5)pain.Somesorenessandfatigueisgood,buttoomuchwill leadintopostthrowingachinessthatdoesnotsubside(tendonitis).Itcanalsoleadinto"dayafter"tightnessthatdoesnotworkitselfoutquickenough.Anytypeofpainisnotgoodandyoushouldstopimmediately.

5."PAIN"is a sharp painful sensation when you perform a certainmovement."FATIGUE"is your arm or body feels tired. “SORENESS"is similiarto"TIGHTNESS",butthelaterdoesnotloosenitselfoutorsubsidequickly."ACHINESS"isa throbbing sensation - indicator the presence of tendonitis or start of such.Rememberthatyourarmisamuscleandneedstobeused,butNOToverused.

6.Propermonitoringofrecoveryrateswillrequireyoutostopthrowingonceyoufeellikeyour arm is used. Stop after you feel this "sensation" - as it is the start of fatigue.DoNOTpushpastthis,oryournextday'sthrowingregimenwillsuffer.

7.Buildandplateauyourthrowingfrequencyandrepstomaximizerecoveryrates.Itwilltake about amonth to fully understand how your arm and body are responding to thebelow.

8.Adheretoallrestrequirement(s)betweendrills,exercises,orsets-evenifyoufeelyouarerecovered.

Thisisanoffseasonpitchingandvelocitybuildingprogram,anddoesnottakeintoaccountperformancework loads. If you are currently in a season, doNOTuse this program - asrecoveryrateswillnotbeascertained.

USAGEANDPROGRAMKEY:

AlwaysuseyourVelocityLOADHarnesswitheveryaspectoftheprogram(exceptstrengthandrunning).TherearetwowaystouseyourVLHarness(denotedintheprogramkey).Backhip (BH) contoursyourbackhip to train lineardrive, ground reaction force (GRF),and sync of front foot strike. Front hip (FH) contours your front hip to train rotationaltorque and sync of lower-to-upper half kinetic reaction force. Refer to ourTutorialsvideosformoredetailedusage.

There are 3 different training components PERDAY to the program - (1) Throwing, (2)Running/recovery,and(3)Strength.EnsureyouhavetherightVLHarnessplacementPERDRILL(asdenotedperdrillbelow).

Fordrillswithineachtrainingcomponent:

1.Eachdrillintheprogramhasanumber#1-#6thatcorrespondswiththenumberofadrillinthevideosshownatthetopofthiswebsitepage.Forexample,ifdrill#1islistedinyourday'sthrowingroutine,youaretodotheLegkickposturedrill,whichisdescribedinvideo#1atthetopofthiswebsitepage.

Trainingcomponentsofthethrowingprogramandwhattheymean:

1.Deliverytraining-developspitchingdeliveryefficiency,mechanics,movements,andtempos.

2.Velocity/longtosstraining-increasesarmspeed,whip,endurance,velocity,plane,andlowerhalfdrive.

3.Pitchingtraining-designedtoincreaseexecutionratios,pitchability,andcommand.

4.Pre-throwingtraining-Getsbodyandarmreadyfortheday'sworkrequirements.

4.Runningandrecoverytraining-increasescardiofitness,endurance,andrecovery.

6.Strengthtraining-developspitchingspecificstrengthinakineticchainreaction.

Programkey:

1.BH-VLHarnessisplacedonbackhip(applicationdescribedabove).

2.FH-VLHarnessisplacedonfronthip(applicationdescribedabove).

3.PEL-Perceivedeffortlevelofthrowingorrunning.

100%ismaxintensitythrowing(onaline)ormaxintensitysprinting.

90%iscontrolledhighintensitythrowingorsprinting.

80%isslightarcormediumintensitysprinting.

50%isactivewarmupormediumratejogging.

90-DAYPITCHINGANDVELOCITYPROGRAM*

The following program includes every required aspect of pitching development. It is ageneral guideline that gives your pitching career a fully comprehensive approach towinningonthemound.Thisisanoffseasonworkoutplanthatdoesnottakeintoaccountperformancerequirementsand/orworkloads.Constantlymonitoringrecoveryisthekeytoensuringsuccess.Ifyouhavequestions,emailInfo@veloprobaseballnj.com.

-PRE-THROWINGTRAININGCOMPONENTDESCRIPTION-

Beforeeverythrowday,youwillconductSteps1-3(below)BEFOREyoustarttheday'sthrowingregimen.Donotskip,asthisisaportionofyourdailyroutinethatgetsyourbodyandarmkineticallysyncedwithmuscularresponse.

1.Activebodywarmup-Conductanactivebodywarmup.5minofagilityandflexwarmup,5minofstaticstretchingofbothupperandlowerhalf,and5minofbandworkforyourshoulder and scap load. Agility and flex warm up exercises can include high knees,bounders,jogging,sideshuffling,etc.Bandworkneedstoincluderotatorcuffprotraction,retraction,andscaploaddrills.EnsureyouactivateinternalandexternalROMsforallcuffmuscles - IN ALL BODY POSITIONS. For bandwork, find a program thatworks for you.Therearemanyreadilyavailableontheinternetthatwillsuffice.

2.IntervalKCRwarmup-Itisimportanttogetyourentirebodyworkingasoneunittosyncyourkineticchainreactors(KCR)-onceitisstretchedandyouhavebloodflow.Todothis,doabout5-10sprintsat90'length.Conductthemat50%,75%,and100%PEL.

3.Active armwarmup- Throw at around 60 - 80 feet at 50%PEL towarm your armupBEFOREyoustartwithanydailythrowingroutinesthatwillincludeDelivery,Velocity,and/orPitchingtrainingcomponent(s).Seebelowforspecificroutines.

-RUNNINGANDRECOVERYTRAININGCOMPONENTDESCRIPTION-

Immediately after you finish your throwing, do your cardio cool down. Each day willprovideafewcardioconditioningoptions(chooseoneonly).Ifyouarepitchinginagame-THEDAYBEFORE,youshoulddoten150'longsprintsat100%PELafteryourthrowingroutine.Disregardanyrequireddailyprogramrunning.ThenstartonDay1(thedayafteryoupitchinagame).

Therewillbesomeadaptationstothisrunningprogram-basedupongamefrequency.Justmakesureyouarerecoveringenoughtobe"fresh"foryourgameappearancesorthrowingregimens. Conduct all runningAFTERyour day's throwing. Do NOT do it beforehand.Additionally, all below running routines are to be conducted on the warning track of a60/90regulationsizedbaseballfield.Ifyoudonothaveaccesstoafield,usethelastoptionwithineachday'srunningroutine.

Forcuffbandwork,therearemanypopularprogramsavailable.JaegerSportshasagreatsequence and we highly recommend its usage. Most implement the same exercises andapplicationcomponents.Findonethatsuitsyourneeds.POSTCOOLDOWNAFTERAGAMEAPPEARANCE:

15minonatreadmillorgeneralrunningat50%PEL.

1.Treadmillshouldbeata7speedwithinclineofabout3.

2.Generalrunningisajogat50%PELtoflushyoursystem.

3.Finishoutwithcuffbandwork.

DISTANCEFLUSH:

25minofconstantrunningat50%PEL.

1.Constantrunningprovidesnorestandisaflushwithlimitedcardiointensity.

SPRINTINTERVALS:

10xbowandarrowsOR10JSWs.

1.Bowandarrowsaresprintsat100%PELtocenterfield.Jogat80%PELtooppositefoulline.60secrestbetween.

2.JSWs(jog/sprint/walk)isjogat80%PELto1stgap,sprintat100%PELtooppositegap.Walktofoulline.Norest.

3.10x30/30/30s.Sprintfor30secat100%PEL.Jogfor30secat80%PEL.Walkfor30sec.Norestbetween.

LIGHTINTERVALS:

10xPolesORCenterandGapsat75%PEL.

1.Polesareamediumjogfromfoullinetofoullineonthewarningtrack.Rest30secbetweenreps.

2.CenterandGapsareamediumsprinttocenterfieldwall,jogtogap,walktofoulline.Norestbetweenreps.

3.10x45secmediumjogswith30secrestbetweenreps.

MEDIUMDISTANCEFLUSH:

15minflushorjogat50%PELAND10minofjumprope.

1.Jogfor15minanywheretogetaflush.

2.Inadditiontojog,do10minofjumpropewitha90secactive/30secrecoveryratio.

AGILITYLADDERS:

20minofanytypeofspeedladdertrainingORSprintworkat75%PEL.

1.Speedladdertrainingcanutilizeanypopularizedagilityexercise.90secat75%PELwith30secrest.20minregimenincludesexercisesandrest.

2.Sprintworkis75ydsprintsat75%PEL.Restfor30secinbetweensprints.

-STRENGTHTRAININGCOMPONENTDESCRIPTION-

Ensureyouhaveoversightforthisportionoftheprogram.FORMISEVERYTHING.Improperformcanleadtoinjuryandalackofproperstrengthdevelopment.Ifyoulackexperienceinstrengthtraining,workingwithacertifiedtrainerishighlyrecommended.

AlwaysconductthisportionoftheprogramAFTERyoufinishthrowing.Ifyoumustliftbeforethrowing,allowfor60minrecoverytimebeforecommencinganytypeofthrowing.Ifyouhaveagame,doNOTstrengthtrainthatday.Ifyoufeeltoomuchsorenessortightness,cutbackonyourday'sstrengthtrainingtoensureproperrecovery.Youcanuploadanyofthefollowingregimenswithmorereps,higherintensity,moreweight,inclineordecline,and/orweightedvests,medicineballs,orphysioballs.Youngerathletesshouldnotutilizeanyweightedapparelorweights.

ThereisNOrestinbetweenreps.TakeONLY15secbetweenrepsorsetstogetsetupandreadyforyournextexercise.Thistypeofhighintensitytrainingincreasesendurance,recoveryrates,andcardiofitnesslevels.Thisisapush/pullroutinedevelopedbytopbaseballstrengthtrainerswhomhavedecadesofexpertiseattheMLBlevels.Apush/pullstrengthroutinetrainstheaccelerator(whileindirectlytrainingdecelerators)-andviceversa.ThisbuildsyourbodyasonemovingunitthatconnectsyourentireKCR.SuchroutinesareNOTreadilyavailabletothegeneralpublicandrequireproperform,recoverylevels,andintensitylevelstoascertain.

CIRCUIT#1:LOWERHALFFUNCTIONALSTRENGTHCIRCUIT

UsebodyasweightONLY.Uploadwithmedicineballifdesired.35secperexercise.Norest.RepeatSteps1-9threetimes.Afteryoufinishthiscircuit,docuffstrengthening.

1.Squats.20repminimum.

2.Lowerabexerciseofchoice.20repminimum.

3.Forwardalternatinglunge.20repminimum.

4.Regularabexerciseofchoice.20repminimum.

5.Backwardalternatinglunge.20repminimum.

6.Twistingabexerciseofchoice.20repminimum.

7.Alternatingboxstepups.20repminimum.

8.Sidelunges.20repminimum.

9.Lowerablegliftingexerciseofchoice.20repminimum.

CIRCUIT#2:LOWERHALFEXPLOSIVESTRENGTHCIRCUIT

8repsperexercise.Onesetequals8totalexercises.Afteryoufinishthiscircuit.docuffstrengthening.

1.Frontchops:Aboveheadtobetweenlegs.Asyouchopmoveintoabodysquattingposition.

2.Diagonalleftchops:Aboveheadtolefthip.Asyouchop,moveintoabodysquattingposition.

3.Diagonalrightchops:Aboveheadtorighthip.Asyouchop,moveintoabodysquattingposition.

4.Leftlungechops:Startinlegkickpositionw/medballoverhead.Strideoutwithleftlegandchopmedballdiagonally.Springbackupandrepeat.

5.Rightlungechops:Startinlegkickpositionw/medballoverhead.Strideoutwithrightlegandchopmedballdiagonally.Springbackupandrepeat.

6.Rightsidediagonalwallthrows:Startinsquatpositionabout3'fromwallwithmedballatrighthip.Throwballintowall.Catchbounceandabsorbenergywithatwistingactionofhips.Repeat.

7.Leftsidediagonalwallthrows:Startinsquatpositionabout3'fromwallwithmedballatlefthip.Throwballintowall.8.Medballslams:Startwithmedballoverhead.Slamballintoground.Catchthebounceupandrepeat.

CIRCUIT#3:UPPERHALFSTABILIZINGLOADCIRCUIT

30secperexercise.Onesetequals5totalexercises.Afteryoufinishthiscircuit,docuffstrengthening.

1.Wallbounces:Stand3'fromwallw/medballoverhead.Feetareshoulderwidthapart.Bounceballagainstwallonfingertips.Limitforearmabsorptionrate.Worksfingerandwriststrength.

2.Chestpasses:Stand3'fromwallw/medballatchestinasquatposition.Bounceballagainstwallandabsorbwithforearms.Elbowsshouldstaystationary.Worksfingerandtricepstrength.

3.Overheadthrows:Stand3'fromwallw/medballoverheadinstrideposition.Bounceballagainstwallandabsorbwithentirearm-movingshouldersandscapulawithaslightbendinelbows.Worksshoulderandscapulaload.

4.Leftsidestriderthrows:Stand5'fromwallw/medballoverheadinlegkickposition.Strideoutlikeyouwouldpitchingandthrowballagainstwall.Nobounceabsorption.Pickballupandrepeat.

5.Rightsidestriderthrows:Stand5'fromwallw/medballoverheadinlegkickposition.Strideoutlikeyouwouldpitchingandthrowballagainstwall.Nobounceabsorption.Pickballupandrepeat.

CIRCUIT#4:UPPERHALFACCEL/DECELPERFORMANCESTRENGTHCIRCUIT

10repsperexercise.DoSets1-4onetimeonly.Afteryoufinishthiscircuit,docuffstrengthening.

Inbetweeneachexercise,doanabexerciseofchoice.Trainallquadrantsofyourabmusclegroup by using twisting, lower,middle, and upper ab strengthening exercises. Concentratemainlyupontwistingandlowerabquadrants.Canuploadwithanyloadapplication(weights,bands, plates, etc). Youngerathletes shouldnotutilizeanyuploadapplication(s) except forplanechange,medicineball,resistanceband(s),orbodyweight.

SET1:

1.Flatchestexerciseofchoice.Pushupordumbbellpressesonly.Nomachine.

2.Overheadbackpulldownexerciseofchoice.Machineonly.

3.Dumbellcurlbicepexerciseofchoice.Dumbbellonly.

4.Flatpulldownbartricepexerciseofchoice.Machineonly.

5.Sideliftshoulderexerciseofchoice.Donotliftaboveshoulderlevel.Dumbbellsormedicineballonly.

6.60secofskatersorslideboard.Rest90secforrecoverybeforestartingSet#2.

SET2:

1.Inclinechestexerciseofchoice.Pushupordumbbellpressesonly.Nomachine.

2.Sittingpull/rowbackexerciseofchoice.Machineonly.

3.Hammercurlexerciseofchoice.Dumbbellonly.

4.Ropepulldowntricepexerciseofchoice.Machineonly.

5.Frontliftshoulderexerciseofchoice.Donotliftaboveshoulderlevel.Dumbbellsormedicineballonly.

6.90secofjumprope.Rest90secforrecoverybeforestartingSet#3.

SET3:

1.Flychestexerciseofchoice.Machineonly.

2.Onehandedbenchrowingbackexerciseofchoice.DonotgodeeponyourflyROM.Onflatbenchonly.

3.Preachercurlexerciseofchoice.Barbellonly.

4.Overheadtriceppressexerciseofchoice.Machineonly.

5.Trapexerciseofchoice.Donotliftaboveshoulderlevel.Machineonly.

6.60secofhighknees,wallclimbers,orburpies(chooseone).Rest90secbeforestartingSet#4.

SET4:

1.Retractionwristexerciseofchoice.Resistancebandsonly.

2.Staticplankexerciseofchoice.Plankexercisesrequireyoutomaintainastaticplankingposition.

3.Protractionwristexerciseofchoice.Ricebucketorropetwistonly.

4.Plankwithscapload/unloadexerciseofchoice.

5.Twistingwristexerciseofchoice.Resistancebandsonly.

6.90secofjumprope.

CIRCUIT#5:LOWERHALFACCEL/DECELPERFORMANCESTRENGTHCIRCUIT

10repsperexercise.RepeatSets1-4twotimes.Afteryoufinishthiscircuit,doyourcuffstrengthening.

Inbetweeneachexercise,doanabexerciseofchoice.Trainallquadrantsofyourabmusclegroup by using twisting, lower,middle, and upper ab strengthening exercises. Concentratemainly upon twisting and lower ab quadrants. Can upload below exercises with any loadapplication (weights,bands, resistance,etc).Youngerathletes shouldnotutilizeanyuploadapplication(s) except body weight, medicine balls, resistance band(s), plane change, orplyoboxes.

SET#1:

1.Bodywidthfootplacementsquatexerciseofchoice(regular).Nomachine.

2.Forwardlungewithoverheadmedicineballchop.Archbackatbottomoflunge.Alternatefeet.

3.Jumpsquatwithbodyweightonly.

4.Backwardlungewithreverseoverheadmedicineballchop.Archbackatbottomoflunge.Atlernatefeet.

5.Scissorsjumpinglungeswithmedicineballoverhead.Nochoppingaction(staticposition).Rest2minbeforestartingSet#2.

SET#2:

1.Hacksquatonmachine.

2.Forwardlungewithatwist.Archbackatbottomoflunge.Alternatefeet.

3.Splitsquat.Nomachine.Changefootpositioningafter5reps.

4.Backwardlungewithatwist.Archbackatbottomoflunge.Alternatefeet.

5.Skatersfor60sec.Rest2minbeforestartingSet#3.SET#3:

1.Bodysquatsfor30sec.Dothemasfastasyoucan.15secrecovery.

2.Jumpsquatsfor30sec.Dothemasfastasyoucan.15secrecovery.

3.Burpeeswithajumpandhighkneesattopofjumpfor30sec.Dothemasfastasyoucan.15secrecovery.

4.Rockclimbersfor30sec.Dothemasfastasyoucan.15secrecovery.

5.Forwardtobackwardlungeonrightleg.20sec.Dothemasfastasyoucan.15secrecovery.

6.Forwardtobackwardlungeonleftleg.20sec.Dothemasfastasyoucan.15secrecovery.

7.Oneleggedstepupsfor20sec(leftlegonly).Dothemasfastasyoucan.15secrecovery.

8.Oneleggedstepupsfor20sec(rightlegonly).Dothemasfastasyoucan.15secrecovery.

-DAILYTHROWING,RUNNING,ANDSTRENGTH

ROUTINE-

Therearethreetypesofthrowingcomponents(Delivery,Velocity,andPitching-describedabove)youwillutilizePERDAYthatdevelop(1)pitchingabilitieswhichcompeteforthewinAND(2)velocitythatenhancesyourabilitytowin.Eachtypeofthrowingcomponentisdenotedwithintheprogram'sdailythrowingregimens(seebelow).

Additionally,eachday'sroutineincludesyourdailyrunningplanandstrengthcircuit.

Ensureyourrecoveryispeaked.Ifyoucannotfinishouttheday'sthrowingrequirements,cutbackandre-evaluatetoensureproperrecovery."Recovery"isdefinedasyourarmfeelingfreshthenextday.Somedays,youwillfeelabittiredorsore.Cutbackonthatday'sthrowingtoensureyourfollowingday'sthrowingisnoteffected.Additionally,toaidinrecovery-iceordotherapyonlyAFTERyouhavefinishedoutyourrunningandliftingforthatday.Monitoringyourrecoveryratesishowyouwilldiscoveratwhatlevelsyourarmcanbeutilized.

Again,understandthatthisisanoffseasonthrowingplanthatdoesnotintoaccountperformanceworkloads.Additionally,thisisNOTapost-surgerythrowingprogram.Forsuch,emailInfo@veloprobaseballnj.comandwecangetyouaprogramtouse.

1.IFYOUAREINDOORSANDDONOTHAVEACCESSTOTHEDISTANCERATINGS(FORTHROWS),SIMULATEBYTHROWINGHIGHERINTONETATASPECIFICTARGET.DONOTJUSTTHROWBASEBALLINTONET,BUTPICKOUTASPECIFICSPOT.ADDITIONALLY,RUN-AND-GUNS,PULLDOWNS,ORBALLISTICSTYLETHROWINGISNOTATYPEOFTHROWINGTHISPROGRAMORVELOPROBASEBALLSUPPORTSWITHOURHARNESS.ALLSUCHTYPESOFTHROWINGHAVEBEENPROVEN(THROUGHOURDATAANDINDEPENDANTRESEARCHSTUDIESWEHAVECONDUCTED)TOHAVEANEGATIVEEFFECTUPONCOMMANDANDPLANEFORYOUNGERORDEVELOPINGARMS.MiLBANDMLBARMSWERENOTRESEARCHED.

2.WHETHERINDOORSOROUTDOORS,DONOTALLOWYOURTHROWSTOREACHABOVE15'.IFYOUCANNOTMAKETHEDISTANCES(INTHEAIR),LETTHEBASEBALLBOUNCETOYOURTARGET.ONCEYOURLOWERHALFINCREASESITSLINEARDRIVEFORCE,GRF,ANDLINEAR-TO-ROTATIONALSYNC(THROUGHTHEVLHARNESS),YOURARMSPEEDWILLINCREASE-EFFECTIVELYCARRYINGTHEBASEBALLFURTHERANDONTARGET.THISISTHEESSENCEOFHEALTHYVELOCITYTHATWINS.

3.THERECOVERYTIMESAREIMPORTANT,ASTHEYAREDESIGNEDTOGETYOURARMINSHAPEQUICKERANDALIGNWITHQUALITYINNINGSWORKLOADS.ALTHOUGHYOUMAYFEELREADYTOPROCEEDONTOTHENEXTEXERCISE,DRILL,ORSET,ADHERETOTHEENTIRERECOVERYLENGTHBEFOREMOVINGON.

Timelimitsdenotedforthrowingdurations.

(BH)or(FH)denotesbackhiporfronthipplacementofVLHarness.Unhookedmeanstounhookbungees.

(x)denotesamountofthrowsorpitches.

"ROM"israngeofmotion.

HS,NCAA,ANDPRO: 90DAYOFFSEASONVELOCITYANDPITCH-INGENHANCEMENTPROGRAM

Thefollowing90DAYVeloPROpitch-INGandvelocityprogramisdesignedspecificallyforusage with the VL Harness, and is intended for the high school to pro levels. USAGEWITHOUT THE VL HARNESS IS NOT RECOMMEND, AS (1) SENSORY FEEDBACK, (2)MOVEMENTDEVELOPMENT,AND(3)UNSUPPORTOFTHETHROWINGSHOULDERANDARMWOULDNOT BE ASCERTAINED TO THEWORK LOAD, TRAINING GOALS, AND/OROVERSIGHTREQUIREMENTSSETFORTHBYTHISPROGRAM.

THIS PROGRAM ISNOT INTENDEDFORUSAGEWITHWEIGHTED IMPLEMENTS, SUCHASWEIGHTEDBASEBALLS.WORKLOADREQUIREMENTSOFTHISPROGRAM(IFUSEDWITHWEIGHTEDBASEBALLS)WOULDPLACETOOGREATASTRESSLOADUPON(1)RECOVERYRATES,(2)JOINTSUPPORT,(3)LIGAMENTANDTENDONS,AND(4)MUSCULARRESPONSE.WEIGHTED BASEBALL TRAINING SHOULD BE UTILIZED SEPARATE AND OUTSIDE THISPROGRAM'SAPPLICATIONS.

DevelopsHEALTHYvelocitythatisbothsupportedandcompetesforthewin-ratherthanjustavelocityorthrowingprogram.Over5yearsofanalyticalpitchingdataandresearch(from the University, lab, and on field perspectives) supports this program usage. DataisINDEPENDANTofVeloPROBaseball,whichishighlyimportanttotheaccountabilityandintegrity of this program. USAGE DURING GAME COMPETITION OR SEASON IS NOTADVISED BECAUSE PROGRAM DOES NOT TAKE INTO ACCOUNT PERFORMANCESTRESSORWORKLOADS.

RECOMMENDEDFOR:

1.HSagedpitcherswhomhavea full3months tocommit towardsvelocityandpitch-INGdevelopment.Notavelocityprogramonly,butdevelopsfromtheGROUNDup-ensuringhealthandsupportofthrowingshoulder/armareascertained.Doesnottrainarmspeedalone,butlowerhalfdrivethatsupportsarmspeedincreases.Workloadsplateautohighlevels.Ensurerecovery rates and ratios.MUSTBE INOPTIMALSTRENGTHANDCARDIO SHAPEBEFORESTARTINGTHISPROGRAM.Notrecommendedforpostsurgeryor"recoveryfrominjury"arms.

2.NCAApitcherswhomdidNOTplaysummerbaseballORhavea full3monthstodevelopsupportedvelocityandpitch-INGtools.Developsfromgrounduptoensurelowerhalfdriveiscreatingarmspeed increases.Work loadsplateau tohigh levels.Ensure recovery ratesandratios. MUST BE IN OPTIMAL STRENGTH AND CARDIO SHAPE BEFORE STARTING THISPROGRAM.Notrecommendedforpostsurgeryor"recoveringfrominjury"arms.

3.MiLBandMLBpitcherswhomareNOTplayingwinterball,freeagentsseekingtore-sign,and/orpitcherswhomwill report trying to "win"a job.Ensureyouhave30 fulldaysofnothrowing (after your season)before starting thisprogram. Start90daysprior to reporting.Developsfromgrounduptoensurelowerhalfdriveiscreatingarmspeedincreases.Workloadsplateautohighlevels.Ensurerecoveryratesandratios.MUSTBEINOPTIMALSTRENGTHAND

CARDIO SHAPEBEFORE STARTINGTHIS PROGRAM.Not recommended for post surgery or"recoveringfrominjury"arms.

Thedifferentaspectsoftheprogramaredescribedbelow-withtheactualdailythrowing,lifting,running,andrecoveryroutineslistedunder"Week1"to"Week12".ReadoveralltheinformationBEFOREyoustart.

UseyourVLHarness(asdirectedbytheprogram)withallaspectsofthrowing.Itprovidesthenecessarysensory feedbackandpeakedathleticmovementrequired todevelopa (1)properdelivery,(2)increasedvelocity,(3)improvedpitchplane,and(5)enhancedfastballmovementandoffspeedbreak,andvelocity.TobetterunderstandhowtouseyourVLHarness,refertoourTutorialspage.

If you wish to have oversight or additional training, find a certified VeloPRO BaseballinstructornearyouoremailInfo@veloprobaseballnj.com.RECOVERYANDWORKLOADRATIOS:

Therelationshipbetweenyourworkloadandrecoveryratesshoulddictatehowyouutilizethisprogram.Toomuchsoreness/tightnessthedayaftermeansyourarmisnotreadyfortheworkloadrequirement.DoNOTpushyourarmtothepointitisnotrecoveringintimeforyournextthrowingsession.Followthesesteps(INORDER)toprocurerecovery/workloadratio(s):

1.Ifyouareexperiencingtoomuch"dayafter"soreness/tightness,backoffonrepamounts-notfrequency.

2. If you still arenot recovering (after completingStep1),backoffonedrillper trainingsectionofeachday'sthrowingregimen.Repeatuntilproperrecoverylevelsareattainedandworkfromthere.

3.Nomatterhowyourarmrecovers,ifyoufeelpain-stopandre-evaluatefrequency,fitnesslevels,andrecoverytimes.

4.Whenevaluating,knowthedifferencesbetween(1)fatigue,(2)soreness,(3)tightness,(4)achiness,and(5)pain.Somesorenessandfatigueisgood,buttoomuchwillleadintopostthrowing achiness that does not subside (tendonitis). It can also lead into "day after"tightnessthatdoesnotworkitselfoutquickenough.Anytypeofpainisnotgoodandyoushouldstopimmediately.

5."PAIN"isasharppainfulsensationwhenyouperformacertainmovement."FATIGUE"isyourarmorbodyfeelstired.“SORENESS"issimiliarto"TIGHTNESS",butthelaterdoesnotloosen itselfoutorsubsidequickly."ACHINESS" isa throbbingsensation - indicator thepresenceoftendonitisorstartofsuch.Rememberthatyourarmisamuscleandneedstobeused,butNOToverused.

6.Propermonitoringofrecoveryrateswillrequireyoutostopthrowingonceyoufeellikeyourarmisused.Stopafteryoufeelthis"sensation"-asitisthestartoffatigue.DoNOTpushpastthis,oryournextday'sthrowingregimenwillsuffer.

7.Buildandplateauyourthrowingfrequencyandrepstomaximizerecoveryrates.Itwilltakeaboutamonthtofullyunderstandhowyourarmandbodyarerespondingtothebelow.

8.Adheretoallrestrequirement(s)betweendrills,exercises,orsets-evenifyoufeelyouarerecovered.

Thisisanoffseasonpitchingandvelocitybuildingprogram,anddoesnottakeintoaccountperformancework loads. If you are currently in a season, doNOTuse this program - asrecoveryrateswillnotbeascertained.

USAGEANDPROGRAMKEY:

AlwaysuseyourVelocityLOADHarnesswitheveryaspectoftheprogram(exceptstrengthandrunning).TherearetwowaystouseyourVLHarness(denotedintheprogramkey).Backhip(BH)contoursyourbackhiptotrainlineardrive,groundreactionforce(GRF),andsyncoffrontfootstrike.Fronthip(FH)contoursyourfronthiptotrainrotationaltorqueandsyncoflower-to-upperhalfkineticreactionforce.RefertoourTutorialsvideosformoredetailedusage.

There are 3 different training components PERDAY to the program - (1) Throwing, (2)Running/recovery,and(3)Strength.EnsureyouhavetherightVLHarnessplacementPERDRILL(asdenotedperdrillbelow).

Fordrillswithineachtrainingcomponent:

1.Eachdrillintheprogramhasanumber#1-#6thatcorrespondswiththenumberofadrillinthevideosshownatthetopofthiswebsitepage.Forexample,ifdrill#1islistedinyourday'sthrowingroutine,youaretodotheLegkickposturedrill,whichisdescribedinvideo#1atthetopofthiswebsitepage.

Trainingcomponentsofthethrowingprogramandwhattheymean:

1.Deliverytraining-developspitchingdeliveryefficiency,mechanics,movements,andtempos.

2.Velocity/longtosstraining-increasesarmspeed,whip,endurance,velocity,plane,andlowerhalfdrive.

3.Pitchingtraining-designedtoincreaseexecutionratios,pitchability,andcommand.

4.Pre-throwingtraining-Getsbodyandarmreadyfortheday'sworkrequirements.

4.Runningandrecoverytraining-increasescardiofitness,endurance,andrecovery.

6.Strengthtraining-developspitchingspecificstrengthinakineticchainreaction.

Programkey:

1.BH-VLHarnessisplacedonbackhip(applicationdescribedabove).

2.FH-VLHarnessisplacedonfronthip(applicationdescribedabove).

3.PEL-Perceivedeffortlevelofthrowingorrunning.

100%ismaxintensitythrowing(onaline)ormaxintensitysprinting.

90%iscontrolledhighintensitythrowingorsprinting.

80%isslightarcormediumintensitysprinting.

50%isactivewarmupormediumratejogging.

90-DAYPITCHINGANDVELOCITYPROGRAM*

The following program includes every required aspect of pitching development. It is ageneralguidelinethatgivesyourpitchingcareerafullycomprehensiveapproachtowinningon the mound. This is an off season workout plan that does not take into accountperformancerequirementsand/orworkloads.Constantlymonitoringrecoveryisthekeytoensuringsuccess.Ifyouhavequestions,emailInfo@veloprobaseballnj.com.

-PRE-THROWINGTRAININGCOMPONENTDESCRIPTION-

Beforeeverythrowday,youwillconductSteps1-3(below)BEFOREyoustarttheday'sthrowingregimen.Donotskip,asthisisaportionofyourdailyroutinethatgetsyourbodyandarmkineticallysyncedwithmuscularresponse.

1.Activebodywarmup-Conductanactivebodywarmup.5minofagilityandflexwarmup,5minofstaticstretchingofbothupperandlowerhalf,and5minofbandworkforyourshoulderandscapload.Agilityandflexwarmupexercisescanincludehighknees,bounders,jogging,sideshuffling,etc.Bandworkneedstoincluderotatorcuffprotraction,retraction,andscaploaddrills.EnsureyouactivateinternalandexternalROMsforallcuffmuscles-INALLBODYPOSITIONS.Forbandwork,findaprogramthatworksforyou.Therearemanyreadilyavailableontheinternetthatwillsuffice.

2.IntervalKCRwarmup-Itisimportanttogetyourentirebodyworkingasoneunittosyncyourkineticchainreactors(KCR)-onceitisstretchedandyouhavebloodflow.Todothis,doabout5-10sprintsat90'length.Conductthemat50%,75%,and100%PEL.

3.Activearmwarmup - Throwat around60 - 80 feet at 50%PEL towarmyour armupBEFOREyoustartwithanydailythrowingroutinesthatwillincludeDelivery,Velocity,and/orPitchingtrainingcomponent(s).Seebelowforspecificroutines.

-RUNNINGANDRECOVERYTRAININGCOMPONENTDESCRIPTION-

Immediatelyafteryoufinishyourthrowing,doyourcardiocooldown.Eachdaywillprovideafewcardioconditioningoptions(chooseoneonly).Ifyouarepitchinginagame-THEDAYBEFORE, you should do ten150' long sprints at 100%PEL after your throwing routine.Disregardanyrequireddailyprogramrunning.ThenstartonDay1(thedayafteryoupitchinagame).

Therewillbesomeadaptationstothisrunningprogram-basedupongamefrequency.Justmakesureyouarerecoveringenoughtobe"fresh"foryourgameappearancesorthrowingregimens. Conduct all running AFTER your day's throwing. Do NOT do it beforehand.Additionally,allbelowrunningroutinesaretobeconductedonthewarningtrackofa60/90regulationsizedbaseballfield.Ifyoudonothaveaccesstoafield,usethelastoptionwithineachday'srunningroutine.

Forcuffbandwork,therearemanypopularprogramsavailable.JaegerSportshasagreatsequence and we highly recommend its usage. Most implement the same exercises andapplicationcomponents.Findonethatsuitsyourneeds.POSTCOOLDOWNAFTERAGAMEAPPEARANCE:

15minonatreadmillorgeneralrunningat50%PEL.

1.Treadmillshouldbeata7speedwithinclineofabout3.

2.Generalrunningisajogat50%PELtoflushyoursystem.

3.Finishoutwithcuffbandwork.

DISTANCEFLUSH:

25minofconstantrunningat50%PEL.

1.Constantrunningprovidesnorestandisaflushwithlimitedcardiointensity.

SPRINTINTERVALS:

10xbowandarrowsOR10JSWs.

1.Bowandarrowsaresprintsat100%PELtocenterfield.Jogat80%PELtooppositefoulline.60secrestbetween.

2.JSWs(jog/sprint/walk)isjogat80%PELto1stgap,sprintat100%PELtooppositegap.Walktofoulline.Norest.

3.10x30/30/30s.Sprintfor30secat100%PEL.Jogfor30secat80%PEL.Walkfor30sec.Norestbetween.

LIGHTINTERVALS:

10xPolesORCenterandGapsat75%PEL.

1.Polesareamediumjogfromfoullinetofoullineonthewarningtrack.Rest30secbetweenreps.

2.CenterandGapsareamediumsprinttocenterfieldwall,jogtogap,walktofoulline.Norestbetweenreps.

3.10x45secmediumjogswith30secrestbetweenreps.

MEDIUMDISTANCEFLUSH:

15minflushorjogat50%PELAND10minofjumprope.

1.Jogfor15minanywheretogetaflush.

2.Inadditiontojog,do10minofjumpropewitha90secactive/30secrecoveryratio.

AGILITYLADDERS:

20minofanytypeofspeedladdertrainingORSprintworkat75%PEL.

1.Speedladdertrainingcanutilizeanypopularizedagilityexercise.90secat75%PELwith30secrest.20minregimenincludesexercisesandrest.

2.Sprintworkis75ydsprintsat75%PEL.Restfor30secinbetweensprints.

-STRENGTHTRAININGCOMPONENTDESCRIPTION-

Ensureyouhaveoversightforthisportionoftheprogram.FORMISEVERYTHING.Improperformcanleadtoinjuryandalackofproperstrengthdevelopment.Ifyoulackexperienceinstrengthtraining,workingwithacertifiedtrainerishighlyrecommended.

AlwaysconductthisportionoftheprogramAFTERyoufinishthrowing.Ifyoumustliftbeforethrowing,allowfor60minrecoverytimebeforecommencinganytypeofthrowing.Ifyouhaveagame,doNOTstrengthtrainthatday.Ifyoufeeltoomuchsorenessortightness,cutbackonyourday'sstrengthtrainingtoensureproperrecovery.Youcanuploadanyofthefollowingregimenswithmorereps,higherintensity,moreweight,inclineordecline,and/orweightedvests,medicineballs,orphysioballs.Youngerathletesshouldnotutilizeanyweightedapparelorweights.

ThereisNOrestinbetweenreps.TakeONLY15secbetweenrepsorsetstogetsetupandreadyforyournextexercise.Thistypeofhighintensitytrainingincreasesendurance,recoveryrates,andcardiofitnesslevels.Thisisapush/pullroutinedevelopedbytopbaseballstrengthtrainerswhomhavedecadesofexpertiseattheMLBlevels.Apush/pullstrengthroutinetrainstheaccelerator(whileindirectlytrainingdecelerators)-andviceversa.ThisbuildsyourbodyasonemovingunitthatconnectsyourentireKCR.SuchroutinesareNOTreadilyavailabletothegeneralpublicandrequireproperform,recoverylevels,andintensitylevelstoascertain.

CIRCUIT#1:LOWERHALFFUNCTIONALSTRENGTHCIRCUIT

UsebodyasweightONLY.Uploadwithmedicineballifdesired.35secperexercise.Norest.RepeatSteps1-9threetimes.Afteryoufinishthiscircuit,docuffstrengthening.

1.Squats.20repminimum.

2.Lowerabexerciseofchoice.20repminimum.

3.Forwardalternatinglunge.20repminimum.

4.Regularabexerciseofchoice.20repminimum.

5.Backwardalternatinglunge.20repminimum.

6.Twistingabexerciseofchoice.20repminimum.

7.Alternatingboxstepups.20repminimum.

8.Sidelunges.20repminimum.

9.Lowerablegliftingexerciseofchoice.20repminimum.

CIRCUIT#2:LOWERHALFEXPLOSIVESTRENGTHCIRCUIT

8repsperexercise.Onesetequals8totalexercises.Afteryoufinishthiscircuit.docuffstrengthening.

1.Frontchops:Aboveheadtobetweenlegs.Asyouchopmoveintoabodysquattingposition.

2.Diagonalleftchops:Aboveheadtolefthip.Asyouchop,moveintoabodysquattingposition.

3.Diagonalrightchops:Aboveheadtorighthip.Asyouchop,moveintoabodysquattingposition.

4.Leftlungechops:Startinlegkickpositionw/medballoverhead.Strideoutwithleftlegandchopmedballdiagonally.Springbackupandrepeat.

5.Rightlungechops:Startinlegkickpositionw/medballoverhead.Strideoutwithrightlegandchopmedballdiagonally.Springbackupandrepeat.

6.Rightsidediagonalwallthrows:Startinsquatpositionabout3'fromwallwithmedballatrighthip.Throwballintowall.Catchbounceandabsorbenergywithatwistingactionofhips.Repeat.

7.Leftsidediagonalwallthrows:Startinsquatpositionabout3'fromwallwithmedballatlefthip.Throwballintowall.8.Medballslams:Startwithmedballoverhead.Slamballintoground.Catchthebounceupandrepeat.

CIRCUIT#3:UPPERHALFSTABILIZINGLOADCIRCUIT

30secperexercise.Onesetequals5totalexercises.Afteryoufinishthiscircuit,docuffstrengthening.

1.Wallbounces:Stand3'fromwallw/medballoverhead.Feetareshoulderwidthapart.Bounceballagainstwallonfingertips.Limitforearmabsorptionrate.Worksfingerandwriststrength.

2.Chestpasses:Stand3'fromwallw/medballatchestinasquatposition.Bounceballagainstwallandabsorbwithforearms.Elbowsshouldstaystationary.Worksfingerandtricepstrength.

3.Overheadthrows:Stand3'fromwallw/medballoverheadinstrideposition.Bounceballagainstwallandabsorbwithentirearm-movingshouldersandscapulawithaslightbendinelbows.Worksshoulderandscapulaload.

4.Leftsidestriderthrows:Stand5'fromwallw/medballoverheadinlegkickposition.Strideoutlikeyouwouldpitchingandthrowballagainstwall.Nobounceabsorption.Pickballupandrepeat.

5.Rightsidestriderthrows:Stand5'fromwallw/medballoverheadinlegkickposition.Strideoutlikeyouwouldpitchingandthrowballagainstwall.Nobounceabsorption.Pickballupandrepeat.

CIRCUIT#4:UPPERHALFACCEL/DECELPERFORMANCESTRENGTHCIRCUIT

10repsperexercise.DoSets1-4onetimeonly.Afteryoufinishthiscircuit,docuffstrengthening.

Inbetweeneachexercise,doanabexerciseofchoice.Trainallquadrantsofyourabmusclegroup by using twisting, lower,middle, and upper ab strengthening exercises. Concentratemainlyupontwistingandlowerabquadrants.Canuploadwithanyloadapplication(weights,bands, plates, etc). Youngerathletes shouldnotutilizeanyuploadapplication(s) except forplanechange,medicineball,resistanceband(s),orbodyweight.

SET1:

1.Flatchestexerciseofchoice.Pushupordumbbellpressesonly.Nomachine.

2.Overheadbackpulldownexerciseofchoice.Machineonly.

3.Dumbellcurlbicepexerciseofchoice.Dumbbellonly.

4.Flatpulldownbartricepexerciseofchoice.Machineonly.

5.Sideliftshoulderexerciseofchoice.Donotliftaboveshoulderlevel.Dumbbellsormedicineballonly.

6.60secofskatersorslideboard.Rest90secforrecoverybeforestartingSet#2.

SET2:

1.Inclinechestexerciseofchoice.Pushupordumbbellpressesonly.Nomachine.

2.Sittingpull/rowbackexerciseofchoice.Machineonly.

3.Hammercurlexerciseofchoice.Dumbbellonly.

4.Ropepulldowntricepexerciseofchoice.Machineonly.

5.Frontliftshoulderexerciseofchoice.Donotliftaboveshoulderlevel.Dumbbellsormedicineballonly.

6.90secofjumprope.Rest90secforrecoverybeforestartingSet#3.

SET3:

1.Flychestexerciseofchoice.Machineonly.

2.Onehandedbenchrowingbackexerciseofchoice.DonotgodeeponyourflyROM.Onflatbenchonly.

3.Preachercurlexerciseofchoice.Barbellonly.

4.Overheadtriceppressexerciseofchoice.Machineonly.

5.Trapexerciseofchoice.Donotliftaboveshoulderlevel.Machineonly.

6.60secofhighknees,wallclimbers,orburpies(chooseone).Rest90secbeforestartingSet#4.

SET4:

1.Retractionwristexerciseofchoice.Resistancebandsonly.

2.Staticplankexerciseofchoice.Plankexercisesrequireyoutomaintainastaticplankingposition.

3.Protractionwristexerciseofchoice.Ricebucketorropetwistonly.

4.Plankwithscapload/unloadexerciseofchoice.

5.Twistingwristexerciseofchoice.Resistancebandsonly.

6.90secofjumprope.

CIRCUIT#5:LOWERHALFACCEL/DECELPERFORMANCESTRENGTHCIRCUIT

10repsperexercise.RepeatSets1-4twotimes.Afteryoufinishthiscircuit,doyourcuffstrengthening.

Inbetweeneachexercise,doanabexerciseofchoice.Trainallquadrantsofyourabmusclegroup by using twisting, lower,middle, and upper ab strengthening exercises. Concentratemainly upon twisting and lower ab quadrants. Can upload below exercises with any loadapplication (weights,bands, resistance,etc).Youngerathletes shouldnotutilizeanyuploadapplication(s) except body weight, medicine balls, resistance band(s), plane change, orplyoboxes.

SET#1:

1.Bodywidthfootplacementsquatexerciseofchoice(regular).Nomachine.

2.Forwardlungewithoverheadmedicineballchop.Archbackatbottomoflunge.Alternatefeet.

3.Jumpsquatwithbodyweightonly.

4.Backwardlungewithreverseoverheadmedicineballchop.Archbackatbottomoflunge.Atlernatefeet.

5.Scissorsjumpinglungeswithmedicineballoverhead.Nochoppingaction(staticposition).Rest2minbeforestartingSet#2.

SET#2:

1.Hacksquatonmachine.

2.Forwardlungewithatwist.Archbackatbottomoflunge.Alternatefeet.

3.Splitsquat.Nomachine.Changefootpositioningafter5reps.

4.Backwardlungewithatwist.Archbackatbottomoflunge.Alternatefeet.

5.Skatersfor60sec.Rest2minbeforestartingSet#3.SET#3:

1.Bodysquatsfor30sec.Dothemasfastasyoucan.15secrecovery.

2.Jumpsquatsfor30sec.Dothemasfastasyoucan.15secrecovery.

3.Burpeeswithajumpandhighkneesattopofjumpfor30sec.Dothemasfastasyoucan.15secrecovery.

4.Rockclimbersfor30sec.Dothemasfastasyoucan.15secrecovery.

5.Forwardtobackwardlungeonrightleg.20sec.Dothemasfastasyoucan.15secrecovery.

6.Forwardtobackwardlungeonleftleg.20sec.Dothemasfastasyoucan.15secrecovery.

7.Oneleggedstepupsfor20sec(leftlegonly).Dothemasfastasyoucan.15secrecovery.

8.Oneleggedstepupsfor20sec(rightlegonly).Dothemasfastasyoucan.15secrecovery.

-DAILYTHROWING,RUNNING,ANDSTRENGTH

ROUTINE-

Therearethreetypesofthrowingcomponents(Delivery,Velocity,andPitching-describedabove)youwillutilizePERDAYthatdevelop(1)pitchingabilitieswhichcompeteforthewinAND(2)velocitythatenhancesyourabilitytowin.Eachtypeofthrowingcomponentisdenotedwithintheprogram'sdailythrowingregimens(seebelow).

Additionally,eachday'sroutineincludesyourdailyrunningplanandstrengthcircuit.

Ensureyourrecoveryispeaked.Ifyoucannotfinishouttheday'sthrowingrequirements,cutbackandre-evaluatetoensureproperrecovery."Recovery"isdefinedasyourarmfeelingfreshthenextday.Somedays,youwillfeelabittiredorsore.Cutbackonthatday'sthrowingtoensureyourfollowingday'sthrowingisnoteffected.Additionally,toaidinrecovery-iceordotherapyonlyAFTERyouhavefinishedoutyourrunningandliftingforthatday.Monitoringyourrecoveryratesishowyouwilldiscoveratwhatlevelsyourarmcanbeutilized.

Again,understandthatthisisanoffseasonthrowingplanthatdoesnotintoaccountperformanceworkloads.Additionally,thisisNOTapost-surgerythrowingprogram.Forsuch,emailInfo@veloprobaseballnj.comandwecangetyouaprogramtouse.

1.IFYOUAREINDOORSANDDONOTHAVEACCESSTOTHEDISTANCERATINGS(FORTHROWS),SIMULATEBYTHROWINGHIGHERINTONETATASPECIFICTARGET.DONOTJUSTTHROWBASEBALLINTONET,BUTPICKOUTASPECIFICSPOT.ADDITIONALLY,RUN-AND-GUNS,PULLDOWNS,ORBALLISTICSTYLETHROWINGISNOTATYPEOFTHROWINGTHISPROGRAMORVELOPROBASEBALLSUPPORTSWITHOURHARNESS.ALLSUCHTYPESOFTHROWINGHAVEBEENPROVEN(THROUGHOURDATAANDINDEPENDANTRESEARCHSTUDIESWEHAVECONDUCTED)TOHAVEANEGATIVEEFFECTUPONCOMMANDANDPLANEFORYOUNGERORDEVELOPINGARMS.MiLBANDMLBARMSWERENOTRESEARCHED.

2.WHETHERINDOORSOROUTDOORS,DONOTALLOWYOURTHROWSTOREACHABOVE15'.IFYOUCANNOTMAKETHEDISTANCES(INTHEAIR),LETTHEBASEBALLBOUNCETOYOURTARGET.ONCEYOURLOWERHALFINCREASESITSLINEARDRIVEFORCE,GRF,ANDLINEAR-TO-ROTATIONALSYNC(THROUGHTHEVLHARNESS),YOURARMSPEEDWILLINCREASE-EFFECTIVELYCARRYINGTHEBASEBALLFURTHERANDONTARGET.THISISTHEESSENCEOFHEALTHYVELOCITYTHATWINS.

3.THERECOVERYTIMESAREIMPORTANT,ASTHEYAREDESIGNEDTOGETYOURARMINSHAPEQUICKERANDALIGNWITHQUALITYINNINGSWORKLOADS.ALTHOUGHYOUMAYFEELREADYTOPROCEEDONTOTHENEXTEXERCISE,DRILL,ORSET,ADHERETOTHEENTIRERECOVERYLENGTHBEFOREMOVINGON.

Timelimitsdenotedforthrowingdurations.

(BH)or(FH)denotesbackhiporfronthipplacementofVLHarness.Unhookedmeanstounhookbungees.

(x)denotesamountofthrowsorpitches.

"ROM"israngeofmotion.

-WEEK1DAILYROUTINE-

Deliverycomponent(BH).Throw2inside/2outsideFBsequenceforalldrillstocatcheronflat:

MON,WED,FRI(60secrestbetweendrills):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Drills1-3@50'(describedinvideos).15xperdrillat80%PEL.

Longtosscomponent(BH).Throwtooppositearmsideatalltimes.

MON,WED,FRI(60secrestbetweendistanceratings):

ARMSPEEDROMANDSCAPLOAD/UNLOADTRAINING

2minat80'.80%PEL.

2minat90'w/crowhop.80%PEL.

2minat80'.80%PEL.

Pitching/Velocitycomponent:

N/A

Running/recoverycomponent:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

Mon-Distance.

Wed-MediumDistance.

Fri-AgilityLadders.

Sat-SprintIntervals.

Strengthcomponent:

Descriptionofstrengthcircuitslistedabove.

Mon-Circuit#4

Tues-Circuit#5

Wed-Circuit#2

Fri-Circuit#1

Sat-Circuit#3

-WEEK2DAILYROUTINE-

Deliverycomponent(BH).Samesequencing:

MON,WED,FRI(60secrestbetweendrills):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Drills1-3@60'(describedinvideos).15xperdrillat80%PEL.

Longtosscomponent(BH).Throwtooppositearmsideatalltimes:

MON,WED,FRI(60secrestbetweendistanceratings):

ARMSPEEDROMANDSCAPLOAD/UNLOADTRAINING

2minat80'.80%PEL.

2minat90'.80%PEL.

2minat110'w/crowhop.80%PEL.

1minat90'w/crowhop.80%PEL.Unhooked.

1minat80'.80%PEL.Unhooked.

Pitching/Velocitycomponent:

N/A

Running/recoverycomponent:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

Mon-LightInterval

Tues-Distance

Wed-SprintIntervals

Thurs-MediumDistance

Fri-LightInterval

Sat-AgilityLadders

Strengthcomponent:

Descriptionofstrengthcircuitslistedabove.

SameasWeek1.

-WEEK3DAILYROUTINE-

DELIVERYCOMPONENT(BH).SAMESEQUENCING:

MON,TUES,THURS,FRI(60secrestbetweendistanceratings):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Drills4-6@60'(describedinvideos).10xperdrillat80%PEL.

LONGTOSSCOMPONENT(BH).THROWTOOPPOSITEARMSIDEATALLTIMES:

MON,TUES,THURS,FRI(90secrestbetweendistanceratings):

ARMSPEEDROMANDSCAPLOAD/UNLOADTRAINING

2minat90'.80%PEL.

2minat100'w/crowhop.90%PEL.

2minat125'w/crowhop.90%PEL.

2minat100'w/crowhop.90%PEL.Unhooked.

1minat80'.80%PEL.Unhooked.

PITCHING/VELOCITYCOMPONENT:

N/A

RUNNING/RECOVERYCOMPONENT:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

Mon-LightInterval

Tues-MediumDistance

Wed-Distance

Thurs-SprintIntervals

Fri-SprintIntervals

Sat-Distance

STRENGTHCOMPONENT:

Descriptionofstrengthcircuitslistedabove.

Mon-Circuit#5

Tues-Circuit#4

Thurs-Circuit#1

Fri-Circuit#3

Sat-Circuit#2

-WEEK4DAILYROUTINE-

DELIVERYCOMPONENT(BH).SAMESEQUENCING:

MON,TUES,THURS,FRI(60secrestbetweendrills):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Drills4-6@60'(describedinvideos).10xperdrillat80%PEL.

LONGTOSSCOMPONENT(BH).THROWTOOPPOSITEARMSIDEATALLTIMES:

MON,THURS(90secrestbetweendistanceratings):

ARMSPEEDROMANDSCAPLOAD/UNLOADTRAINING

2minat100'w/crowhop.80%PEL.

3minat125'w/crowhop.90%PEL.

2minat150'w/crowhop.90%PEL.

2minat125'w/crowhop.90%PEL.Unhooked.

1minat100'w/crowhop.90%PEL.Unhooked.

PITCHING/VELOCITYCOMPONENT(BH).ALTERNATEINSIDE/OUTSIDE:

TUES,FRI:(2minrestbetweendistanceratings):

VELOCITYLOADANDCOMMANDTRAINING

10throwsw/crowhop@100'.90%PEL.

10throwsw/crowhop@125'.90%PEL.Last5throwsat100%PEL.

10throwsw/crowhop@100'.90%PEL.Last5throwsat100%PEL.Allthrowsareunhooked.

15pitchflatgroundbullpenat90%PEL.Last5pitchesarenothookedin.

RUNNING/RECOVERYCOMPONENT:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

Mon-SprintInterval

Tues-MediumDistance

Wed-Distance

Thurs-LightInterval

Fri-SprintInterval

Sat-AgilityLadders

STRENGTHCOMPONENT:

Descriptionofstrengthcircuitslistedabove.

Mon-Circuit#5

Tues-Circuit#4

Thurs-Circuit#5

Fri-Circuit#3

Sat-Circuit#1

-WEEK5DAILYROUTINE-

DELIVERYCOMPONENT(FH).SAMESEQUENCING:

MON,TUES,THURS,FRI(60secrestbetweendrills):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Drills1-3@60'(describedinvideos).10xperdrillat80%PEL.

LONGTOSSCOMPONENT(BH).THROWTOOPPOSITEARMSIDEATALLTIMES:

MON,THURS(90secrestbetweendistanceratings):

ARMSPEEDROMANDSCAPLOAD/UNLOADTRAINING

2minat100'w/crowhop.80%PEL.

2minat125'w/crowhop.100%PEL.

3minat150'w/crowhop.90%PEL.

2minat125w/crowhop.90%PEL.Unhooked.

1minat90'w/crowhop.80%PEL.Unhooked.

PITCHING/VELOCITYCOMPONENT(BH).ALTERNATEINSIDE/OUTSIDE:

TUES,FRI(2minrestbetweendistanceratings):

VELOCITYLOADANDCOMMANDTRAINING

10throwsw/crowhop@100'.90%PEL.

12throwsw/crowhop@125'.100%PEL.

15throwsw/crowhop@150'.100%PEL.

10throwsw/crowhop@100'.90%PEL.Unhooked.

15pitchflatgroundbullpenat90%PEL.Last5pitchesarenothookedin.Allfastballs.

RUNNING/RECOVERYCOMPONENT:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

Mon-SprintInterval

Tues-MediumDistance

Wed-Distance

Thurs-LightInterval

Fri-SprintIntervals

Sat-AgilityLadders

STRENGTHCOMPONENT:

Descriptionofstrengthcircuitslistedabove.

Mon-Circuit#5

Tues-Circuit#4

Thurs-Circuit#2

Fri-Circuit#3

Sat-Circuit#1

-WEEK6DAILYROUTINE-

DELIVERYCOMPONENT(FH).SAMESEQUENCING:

MON,TUES,THURS,FRI,SUN(60secrestbetweendrills):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Drills4-6@60'(describedinvideos).10xperdrillat80%PEL.

LONGTOSSCOMPONENT.THROWOPPOSITEARMSIDEATALLTIMES:

MON,THURS(90secrestbetweendistanceratings):

ARMSPEEDROMANDSCAPLOAD/UNLOADTRAINING

90secat110'w/crowhop.80%PEL.(BH)

2minat140'w/crowhop.90%PEL.(FH)

2minat170'w/crowhop.90%PEL.(BH)

2minat170'w/crowhop.90%PEL.(FH)

2minat140'w/crowhop.100%PEL.Unhooked

90secat100'w/crowhop.80%-90%PEL(dependinguponarmconditioning).Unhooked

PITCHING/VELOCITYCOMPONENT.ALTERNATEINSIDE/OUTSIDEONFBONLY:

TUES,FRI(2minrestbetweendistanceratings):

VELOCITYLOADANDCOMMANDTRAINING

10throwsw/crowhop@125'.100%PEL.(BH)

15throwsw/crowhop@150'.100%PEL.(BH)

10throwsw/crowhop@100'.100%PEL.Unhooked

25pitchflatgroundbullpenat90%PEL.Pitches1-10(BH).Pitches11-20(FH).Pitches21-25(unhooked).Allfastballs.

SUN(2minrestbetweendistanceratings):

OFFSPEEDPITCHDEVELOPMENT

2minat90'w/crowhop.80%PEL.(BH)

2minat90'w/crowhopthrowingCH.(3breakingpitchesto3FBs).80%PEL.(BH)

2minat70'w/crowhopthrowingbreakingpitches(3breakingpitchesto3FBs).80%PEL.(BH)

1minat60'w/pitchingdeliverythrowingCH(alternateCH/FB).80%PEL.(BH)

1minat60'w/pitchingdeliverythrowingbreakingpitches(alternateBB/FB)80%PEL(BH)

RUNNING/RECOVERYCOMPONENT:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

Mon-SprintInterval

Tues-AgilityLadder

Wed-Distance

Thurs-SprintInterval

Fri-LightInterval

Sat-MediumDistance

STRENGTHCOMPONENT:

Descriptionofstrengthcircuitslistedabove.

SameasWeek5.

-WEEK7DAILYROUTINE-

DELIVERYCOMPONENT(BH).SAMESEQUENCING:

TUES,WED,FRI,SAT,SUN(60secrestbetweendrills):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Drills1-3@60'(describedinvideos).8xperdrillat80%PEL.

LONGTOSSCOMPONENT.THROWOPPOSITEARMSIDEATALLTIMES:

TUES,FRI(90secrestbetweendistanceratings):

ARMSPEEDROMANDSCAPLOAD/UNLOADTRAINING

90secat125'w/crowhop.80%PEL.(BH)

90secat150'w/crowhop.90%PEL.(FH)

2minat180'w/crowhop(onlinewithonebouncetotarget).90%PEL.(BH)

3minat180'w/crowhop(onlinewithonebouncetotarget).90%PEL(FH)

2minat150'w/crowhop.90%PEL.Unhooked

1minat100'w/crowhop.80%-90%PEL(dependinguponarmconditiong).Unhooked.

PITCHING/VELOCITYCOMPONENT.ALTERNATEINSIDE/OUTSIDEONFBONLY:

WED,SAT(2minrestbetweendistanceratings):

VELOCITYLOADANDCOMMANDTRAINING

10throwsw/crowhop@125'.100%PEL.(BH)

15throwsw/crowhop@150'.100%PEL(FH)

10throwsw/crowhop@100'.100%PEL.Unhooked.

16throwsw/crowhop@90'alternating2CH/2FB/2BB/2FB.(BH)

15pitchbullpenoffmoundat85%PEL.Pitches1-10(BH).Pitches11-15(unhooked).Allfastballs.

SUN(Constantthrowing):

EXTRALIGHTFLUSHDAYWITHNOSTRESS

5minoflightthrowingat50-70%PEL.Nooffspeedsandnoharness.Getflush

RUNNING/RECOVERYCOMPONENT:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

Tues-SprintIntervals

Wed-LightIntervals

Thurs-Distance

Fri-AgilityLadders

Sat-LightIntervals

Sun-MediumDistance

STRENGTHCOMPONENT:

Descriptionofstrengthcircuitslistedabove.

Tues-Circuit#5

Wed-Circuit#4

Fri-Circuit#1

Sat-Circuit#3

-WEEK8DAILYROUTINE-

DELIVERYCOMPONENT(BH).SAMESEQUENCING:

TUES,WED,FRI,SAT,SUN(60secrestbetweendrills):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Drills4-6@60'(describedinvideos).8xperdrillat80%PEL.

LONGTOSSCOMPONENT.ALTERNATEINSIDE/OUTSDE:

SameasWeek7.

PITCHING/VELOCITYCOMPONENT.ALTERNATEINSIDE/OUTSIDEONFBONLY:

SameasWeek7except:

1.Bullpenisbumpedto25pitcheswithoffspeedsmixedin(onlythrowCH).Alternate3FB/2CH.

RUNNING/RECOVERYCOMPONENT:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

SameasWeek7.

STRENGTHCOMPONENT:

Descriptionofstrengthcircuitslistedabove.

SameasWeek7.

-WEEK9DAILYROUTINE-

DELIVERYCOMPONENT(FH).SAMESEQUENCING:

TUES,WED,FRI,SAT,SUN(60secrestbetweendrills):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Drills1-3@60'(describedinvideos).6xperdrillat80%PEL.

LONGTOSSCOMPONENT(BH).ALTERNATEINSIDE/OUTSIDEUNLESSDENOTED:

TUES,FRI(90secrestbetweendistanceratings):

ARMSPEEDROM,SCAPLOAD/UNLOAD,ANDCOMMANDTRAINING

90secat125'w/crowhop.90%PEL.(BH)

90secat150'w/crowhop.90%PEL.(BH)Last25secunhooked.

90secat125'w/crowhop.90%PEL.Unhooked.

90secat90'w/crowhop.90%PEL.MixinCH.(BH)

12pitchflatat60'.90%PEL.2FB/1BBintervals.(BH)Last4pitchesunhooked.

25pitchbullpen@90%PEL.(BH)Last10pitchesunhooked.

5FBinside/5FBoutside/3CH/2FBinside/3BB/2FBoutside/2FBalternate/1CH/1BB/1FB.

PITCHING/VELOCITYCOMPONENT.ALTERNATEINSIDE/OUTSIDE:

WED,SAT(2minrestbetweendistanceratings):

VELOCITYFLUSHANDOFFSPEEDPITCHDEVELOPMENT

2minat100'w/crowhop.80%PEL.(FH)

1minat90'w/crowhop.80%PEL.Unhooked.

2minat60'workingonBB.(FH)

SUN(2minrestbetweendistanceratings):

MAXINTENTVELOCITYLOADTRAINING

90secat125'w/crowhop.100%PEL.(FH)

2minat175'w/crowhop.100%PEL.Onalinew/abounce.(BH)

2minat150'w/crowhop.100%PEL.Onaline.(FH)

90secat125'w/crowhop.100%PEL.Unhooked

30secat80'w/delivery.80%PEL.Unhooked.Alternateinside/outside

RUNNING/RECOVERYCOMPONENT:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

Tues-LightInterval

Wed-SprintInterval

Thurs-Distance

Fri-AgilityLadders

Sat-LightInterval

Sun-MediumDistance

STRENGTHCOMPONENT:

Descriptionofstrengthcircuitlistedabove.

Tues-Circuit#5

Wed-Circuit#4

Fri-Circuit#2

Sat-Circuit#3

Sun-Circuit#1-WEEK10DAILYROUTINE-

DELIVERYCOMPONENT(FH).SAMESEQUENCING:

TUES,WED,FRI,SAT,SUN(60secrestbetweendrills):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Drills4-6@60'(describedinvideos).6xperdrillat80%PEL.

LONGTOSSCOMPONENT.ALTERNATEINSIDE/OUTSIDEONFBONLY:

90secrestbetweendistanceratings.Alternateinside/outside.

SameasWeek9.Bumpbullpenupto35pitches.

PITCHING/VELOCITYCOMPONENT.ALTERNATEINSIDE/OUTSIDEONFBONLY:

2minrestbetweensets.Alternateinside/outside.

SameasWeek9.

RUNNING/RECOVERYCOMPONENT:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

SameasWeek9.

STRENGTHCOMPONENT:

Descriptionofstrengthcircuitlistedabove.

SameasWeek9.

-WEEK11DAILYROUTINE-

DELIVERYCOMPONENT(BH).SAMESEQUENCING:

TUES,WED,FRI,SAT,SUN(60secrestbetweendistanceratings):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Drills1-3@60'(describedinvideos).6xperdrillat80%PEL.

LONGTOSSCOMPONENT.THROWTOOPPOSITEARMSIDEUNLESSDENOTED:

SameasWeek10except:

1.Noflatgroundbullpen.

2.Cutout150'distancethrowing.

3.Bumpbullpenupto45pitches.

4.Lowerlongtossthrowingto60secincrementsw/60secrestinbetweenexercises.

PITCHING/VELOCITYCOMPONENT.THROWTOOPPOSITEARMSIDEUNLESSDENOTED:

WED,SAT(2minrestbetweendistanceratings):

VELOCITYFLUSHANDOFFSPEEDPITCHDEVELOPMENT

2minat100'w/crowhop.80%PEL.(BH)

1minat90'w/crowhop.80%PEL.Unhooked

2minat60'workingBB.80%PEL.(FH)

SUN(2minrestbetweendistanceratings):

MAXINTENTVELOCITYLOADTRAINING

90secat125'w/crowhop.100%PEL.(BH)

2minat175'w/crowhop.100%PELonalinewithabounce.(FH)

2minat150'w/crowhop.90%PELonaline(nobounce).BH

90secat125'w/crowhop.WorkinCH.100%PEL.Unhooked

30secat80'w/delivery.WorkBB/FBsequence(alternating2FB/1BB).90%PEL.Unhooked.

RUNNING/RECOVERYCOMPONENT:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

SameasWeek10.

STRENGTHCOMPONENT:

Descriptionofstrengthcircuitlistedabove.

SameasWeek7.

-WEEK12DAILYROUTINE-

DELIVERYCOMPONENT(BH).SAMESEQUENCING:

TUES,WED,FRI,SAT,SUN(60secrestbetweendrills):

MOVEMENT/MECHANICALEFFICIENCYTRAINING

Rest30secbetweendrills.

Drills4-6@60'(describedinvideos).8xperdrillat80%PEL.

LONGTOSSCOMPONENT.THROWTOOPPOSITEARMSIDEUNLESSDENOTED:

SameasWeek11except:

1.Noflatgroundbullpen.

2.Cutout150'distancethrowing.

3.Bumpbullpenupto50pitches.

4.Lowerlongtossthrowingto30secincrementsw/30secrestinbetweenexercises.

PITCHING/VELOCITYCOMPONENT.THROWTOOPPOSITEARMSIDEUNLESSDENOTED:

WED,SAT(2minrestbetweendistanceratings):

VELOCITYFLUSHANDOFFSPEEDPITCHDEVELOPMENT

2minat90'w/crowhop.80%PEL.(BH)

1minat80'w/crowhop.80%PEL.Unhooked

2minat60'workingBBandCH.80%PEL.Unhooked

SUN(2minrestbetweendistanceratings):

MAXINTENTVELOCITYLOADTRAINING

90secat125'w/crowhop.90%PEL.(BH)

2minat150'w/crowhop.100%PELonaline.(FH)

1minat150'w/crowhop.100%onaline.Unhooked

1minat100'w/crowhop.WorkinCH.100%PEL.Unhooked

90secat60'w/delivery.Workallpitches.80%PEL.Unhookedforlast30sec

RUNNING/RECOVERYCOMPONENT:

Runningplanslistedabove.Doarmcare/recoveryafterthrowing.

SameasWeek11.

STRENGTHCOMPONENT:

Descriptionofstrengthcircuitslistedabove.

SameasWeek7.

*DevelopedfromdataandonfieldcoachingandplayingexpertisegatheredfromMLBpitchersJimParqueandMikeSirotka,NCAApitchingcoachesSeanTauntandBAGarner,BigLeagueEdgePerformanceBaseball,and2universitybiomechanicalandkinesiologydepartments.Over

16differentindependentstudiesandover5000pitchers(youthtoMLB)weretestedthroughouta5yearperiod.