AGES 11u – 18uveloprobaseballnj.com/mt-content/uploads/2017/04/in... · 2017. 4. 7. · 7. build and plateau your throwing frequency and reps to maximize recovery rates (as directed

AGES11u–18u: IN-SEASONVELOCITYANDPITCH-INGENHANCEMENTPROGRAMTHE FOLLOWING IN SEASON VELOPRO PITCH-ING AND VELOCITY PROGRAM ISDESIGNEDSPECIFICALLYFORUSAGEWITHTHEVLHARNESS,ANDISINTENDEDFORAGES11-18UWHOMARECURRENTLYINTHEIRSEASON(AGESPECIFICROUTINESSPECIFIEDBELOW).THEREAREBIG DIFFERENCES BETWEEN "IN SEASON" AND "OFFSEASON" NEEDS FOR PITCHERS - ENSURINGHEALTH,RECOVERY,ANDPERFORMANCENEEDSAREMET.

USAGEWITHOUTTHEVLHARNESSISNOTRECOMMENDED,AS(1)SENSORYFEEDBACK,(2)MOVEMENTDEVELOPMENT,AND (3) INSUFFICIENTSUPPORTOFTHETHROWINGARMANDSHOULDERWOULDNOTBEASCERTAINEDFORTHEWORKLOADS,TRAININGGOALS,AND/OROVERSIGHTREQUIREMENTSSETFORTHBYTHISPROGRAM.

USAGEOFANYWEIGHTEDIMPLEMENTWITHTHISPROGRAMISNOTRECOMMENDEDFORYOUNGERAGEDATHLETESWHOSEBODIESARESTILLDEVELOPINGORWHOMLACKPROPERFITNESS/STRENGTHLEVELS.SUCHUSAGEOFTHISPROGRAM(WITHWEIGHTEDIMPLEMENTS)WILLINCREASESTRESSLOADSUPON(1) JOINTS, (2) TENDONS AND LIGAMENTS, (3) RECOVERY RATES, AND (4) MUSCULAR RESPONSE TOLEVELS NOT CONDUCIVE FOR PERFORMANCE AND RECOVERY. THIS CAN HAVE EXTREME NEGATIVEEFFECTSUPONHEALTHOFBOTHTHROWINGSHOULDERAND/ORELBOW.THISINCLUDESWEIGHTEDBASEBALLS.

MAINTAINSPITCHINGSKILLSETSANDFOCUSESUPONDELIVERYANDCOMMANDEFFICIENCY.THISISNOTAVELOCITYPROGRAM,ASSUCHSHOULDBEUTILIZEDWHENPERFORMANCESTRESSLOADSAREATAMINIMUM(DURINGOFFSEASON).OVER5YEARSOFANALYTICALPITCHINGDATAANDRESEARCH(FROMTHEUNIVERSITY,LAB,ANDONFIELDPERSPECTIVES)SUPPORTTHISPROGRAMANDITSUSAGE.DATAISINDEPENDANTOFVELOPROBASEBALL,WHICHISHIGHLYIMPORTANTTOTHEACCOUNTABILITYANDINTEGRITYOFTHISPROGRAM.

RECOMMENDEDFOR:

1.AGES11-18UPITCHERSWHOMARECURRENTLYINASEASONORWILLSTARTTHEIRSEASON.TAKESINTOCONSIDERATIONPERFORMANCEANDTRAININGRATIOSTHATREQUIREACONSTANTRE-EVALUATEOFRECOVERYRATES. SLOW IMPLEMENTATIONOFMOVEMENTENHANCEMENTS (FROMVLHARNESS)ADHERE TO PERFORMANCE REQUIREMENTS OF SEASON - ENSURING MINIMAL LEARNING CURVEVARIATIONS. STRENGTHANDTHROWINGWORKLOADSCORRELATETOGAMEAPPEARANCES.ENSUREYOUAREINGOODHEALTHBEFORESTARTINGTHISPROGRAM.MAKESUREYOUDONOTUSEVLHARNESSINANYPRE-GAMEBULLPEN.USEVLHARNESSONLYASSPECIFICIED.

THE DIFFERENT ASPECTS OF THE PROGRAM ARE DESCRIBED BELOW - WITH THE ACTUAL DAILYTHROWING, LIFTING, RUNNING, AND RECOVERY ROUTINES LISTED UNDER "DAILY WORKOUTROUTINE".READOVERALLTHEINFORMATIONBEFOREYOUSTART.

USE YOUR VL HARNESS (AS DIRECTED BY THE PROGRAM) WITH ALL ASPECTS OF THROWING. ITPROVIDESTHENECESSARYSENSORYFEEDBACKANDPEAKEDATHLETICMOVEMENTREQUIREDTODEVELOPA(1)PROPERDELIVERY, (2) INCREASEDVELOCITY, (3) IMPROVEDPITCHPLANE,AND(5)ENHANCEDFASTBALLMOVEMENTANDOFFSPEEDBREAK,ANDVELOCITY.TOBETTERUNDERSTANDHOWTOUSEYOURVLHARNESS,REFERTOOURTUTORIALSPAGE.

IFYOUWISHTOHAVEOVERSIGHTORADDITIONALTRAINING,FINDACERTIFIEDVELOPROBASEBALLINSTRUCTORNEARYOUOREMAILINFO@VELOPROBASEBALLNJ.COM

RECOVERYANDWORKLOADRATIOS:

THERELATIONSHIPBETWEENYOURWORKLOADANDRECOVERYRATESSHOULDDICTATEHOWYOUUTILIZETHISPROGRAM.TOOMUCHSORENESS/TIGHTNESSTHEDAYAFTERMEANSYOURARMISNOTREADYFORTHEWORKLOADREQUIREMENT.DONOTPUSHYOURARMTOTHEPOINTITISNOTRECOVERINGINTIMEFORYOURNEXTTHROWINGSESSION.FOLLOWTHESESTEPS(INORDER)TOPROCURERECOVERY/WORKLOADRATIO(S):

1. IFYOUAREEXPERIENCINGTOOMUCH"DAYAFTER"SORENESS/TIGHTNESS,BACKOFFONREPAMOUNTS-NOTFREQUENCY.

2. IFYOUSTILLARENOTRECOVERING(AFTERCOMPLETINGSTEP1),BACKOFFONEDRILLORDISTANCERATINGPERTRAININGSECTIONOFEACHDAY'STHROWINGROUTINE.REPEATUNTILPROPERRECOVERYLEVELSAREATTAINEDANDWORKFROMTHERE.

3. NOMATTERHOWYOURARMRECOVERS,IFYOUFEELPAIN-STOPANDRE-EVALUATEFREQUENCY,FITNESSLEVELS,ANDRECOVERYTIMES.

4. WHENEVALUATING,KNOWTHEDIFFERENCESBETWEEN(1)FATIGUE,(2)SORENESS,(3)TIGHTNESS,(4)ACHINESS,AND(5)PAIN.SOMESORENESSANDFATIGUEISGOOD,BUTTOOMUCHWILLLEADINTOPOSTTHROWINGACHINESSTHATDOESNOTSUBSIDE(TENDONITIS)ORFATIGUEINGAME.ITCANALSOLEADINTO"DAYAFTER"TIGHTNESSTHATDOESNOTWORKITSELFOUTQUICKENOUGH.ANYTYPEOFPAINISNOTGOODANDYOUSHOULDSTOPIMMEDIATELY.

5. "PAIN"ISASHARPPAINFULSENSATIONWHENYOUPERFORMACERTAINMOVEMENT."FATIGUE"ISYOURARMORBODYFEELSTIRED."SORENESS"ISSIMILIARTO"TIGHTNESS",BUTTHELATERDOESNOTLOOSENITSELFOUTORSUBSIDEQUICKLY."ACHINESS"ISATHROBBINGSENSATION-INDICATORTHEPRESENCEOFTENDONITISORSTARTOFSUCH.REMEMBERTHATYOURARMISAMUSCLEANDNEEDSTOBEUSED,BUTNOTOVERUSED.

6. PROPERMONITORINGOFRECOVERYRATESWILLREQUIREYOUTOSTOPTHROWINGONCEYOUFEELLIKEYOURARMISUSED.STOPAFTERYOUFEELTHIS"SENSATION"-ASITISTHESTARTOFFATIGUE.DONOTPUSHPASTORINTOTHIS,ORNEXTDAY'STHROWINGROUTINEWILLSUFFER.

7. BUILDANDPLATEAUYOURTHROWINGFREQUENCYANDREPSTOMAXIMIZERECOVERYRATES(ASDIRECTEDBYPROGRAMROUTINESDESCRIBEDBELOW).ITWILLTAKEABOUTAMONTHTOFULLYUNDERSTANDHOWYOURARMANDBODYARERESPONDINGTOTHEROUTINES.

8. ADHERETOALLRESTREQUIREMENT(S)BETWEENDRILLS,EXERCISES,ORSETS-EVENIFYOUFEELYOUARERECOVERED.

THISISANIN-SEASONPITCHINGMAINTENANCEPROGRAM-TAKINGINTOACCOUNTPERFORMANCEWORK/STRESSLOADS.IFYOUARECURRENTLYOUT-OF-SEASON,DONOTUSETHISPROGRAM.USEONEOFTHEABOVEOFFSEASONPROGRAMS.VELOCITYORWORKLOADPROGRAMSSHOULDBERESERVEDFORWHENYOUARENOTCOMPETINGCONSISTENTLY.

USAGEANDPROGRAMKEY:

ALWAYS USE YOUR VELOCITY LOAD HARNESS WITH EVERY ASPECT OF THE PROGRAM (EXCEPTSTRENGTHANDRUNNING). THERE ARE TWOWAYS TO USE YOUR VLHARNESS (DENOTED IN THEPROGRAM KEY). BACK HIP (BH) CONTOURS YOUR BACK HIP TO TRAIN LINEAR DRIVE, GROUNDREACTIONFORCE(GRF),ANDSYNCOFFRONTFOOTSTRIKE.FRONTHIP(FH)CONTOURSYOURFRONT

HIPTOTRAINROTATIONALTORQUEANDSYNCOFLOWER-TO-UPPERHALFKINETICREACTIONFORCE.REFERTOOURTUTORIALSVIDEOSFORMOREDETAILEDUSAGE.

THEREARE3DIFFERENTTRAININGCOMPONENTSPERDAYTOTHEPROGRAM-(1)THROWING,(2)RUNNING/RECOVERY,AND(3)STRENGTH.ENSUREYOUHAVETHERIGHTVLHARNESSPLACEMENTPERDRILL(ASDENOTEDPERDRILLBELOW).THEPROGRAM'SDAILYROUTINES(LISTEDBELOW)PUTTOGETHER ALL TRAINING COMPONENTS INTO AN "EASY TO USE" DAILY FORMAT THAT IS AGESPECIFIC.

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.

5. RUNNING/RECOVERYTRAINING-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.

INSEASONVELOCITYANDPITCHINGPROGRAM*

THEFOLLOWINGPROGRAMINCLUDESEVERYREQUIREDASPECTOFPITCHINGDEVELOPMENTDURINGASEASON.ITISAGENERALGUIDELINETHATGIVESYOURPITCHINGCAREERAFULLYCOMPREHENSIVEAPPROACHTOWINNINGONTHEMOUND.THISISANINSEASONWORKOUTPLANTHATTAKESINTOACCOUNT PERFORMANCE REQUIREMENTS AND WORK/STRESS LOADS. CONSTANTLY MONITORINGRECOVERY IS THE KEY TO ENSURING SUCCESS. IF YOU HAVE QUESTIONS, [email protected].

-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-THROWATAROUND60-80FEET(HS)OR50-70FEET(AGES11-13U)AT50%PELTOWARMYOURARMUPBEFOREYOUSTARTWITHANYDAILYTHROWING,RUNNING,ORSTRENGTHTRAININGROUTINES.

-RUNNINGANDRECOVERYTRAININGCOMPONENTDESCRIPTION-

IMMEDIATELYAFTERYOUFINISHYOURTHROWING,DOYOURCARDIOCOOLDOWN.EACHDAYWILLPROVIDEAFEWCARDIOCONDITIONINGOPTIONS(CHOOSEONEONLY).IFYOUAREPITCHINGINAGAME-THEDAYBEFORE,YOUSHOULDDOTEN150'LONGSPRINTSAT100%PEL(HS)OR125'LONGSPRINTSAT100%PEL(11-13U)AFTERYOURTHROWINGROUTINE.DISREGARDANYREQUIREDDAILYPROGRAMRUNNING.THENSTARTONDAY1(THEDAYAFTERYOUPITCHINAGAME).

THEREWILLBESOMEADAPTATIONSTOTHISRUNNINGPROGRAM-BASEDUPONGAMEFREQUENCY.JUSTMAKESUREYOUARERECOVERINGENOUGHTOBE"FRESH"FORYOURGAMEAPPEARANCESORTHROWINGREGIMENS.CONDUCTALLRUNNINGAFTERYOURDAY'STHROWING.DONOTDOITBEFOREHAND.ADDITIONALLY,ALLBELOWRUNNINGROUTINESARETOBECONDUCTEDONTHEWARNINGTRACKOFANAGESPECIFICREGULATIONSIZEDBASEBALLFIELD.IFYOUDONOTHAVEACCESSTOAFIELD,USETHELASTOPTIONWITHINEACHDAY'SRUNNINGROUTINE.

FORCUFFBANDWORK,THEREAREMANYPOPULARPROGRAMSAVAILABLE.JAEGERSPORTSHASAGREATSEQUENCEANDWEHIGHLYRECOMMENDITSUSAGE.MOSTIMPLEMENTTHESAMEEXERCISESANDAPPLICATIONCOMPONENTS.FINDONETHATSUITSYOURNEEDS.POSTCOOLDOWNAFTERAGAMEAPPEARANCE:

HS:15MINONATREADMILLORGENERALRUNNINGAT50%PEL.

AGES11-13U:12MINONATREADMILLORGENERALRUNNINGAT50%PEL.

1.TREADMILLSHOULDBEATA7SPEEDWITHINCLINEOFABOUT3.

2.GENERALRUNNINGISAJOGAT50%PELTOFLUSHYOURSYSTEM.

3.FINISHOUTWITHCUFFBANDWORK.

DISTANCEFLUSH:

HS:25MINOFCONSTANTRUNNINGAT50%PEL.*

AGES11-13U:18MINOFCONSTANTRUNNINGAT50%PEL.*

*CONSTANTRUNNINGPROVIDESNORESTANDISAFLUSHWITHLIMITEDCARDIOINTENSITY.

SPRINTINTERVALS:

HS:10XBOWANDARROWS(60SECRESTBETWEENREPS)OR10JSWS(NOREST).

AGES11-13U:8XBOWANDARROWS(60SECRESTBETWEENREPS)OR10JSWS(NOREST).

1.BOWANDARROWSARESPRINTSAT100%PELTOCENTERFIELD.JOGAT80%PELTOOPPOSITEFOULLINE.

2.JSWS(JOG/SPRINT/WALK)ISJOGAT80%PELTOFIRSTGAP,SPRINTAT100%PELTOOPPOSITEGAP.WALKTOFOULLINE.

3.NOACCESS:10X30/30/30S.SPRINTFOR30SECAT100%PEL.JOGFOR30SECAT80%PEL.WALKFOR30SEC.NORESTBETWEEN.

LIGHTINTERVALS:

HS:10XPOLESORCENTERANDGAPSAT75%PEL.

AGES11-13U:8XPOLESORCENTERANDGAPSAT75%PEL.

1.POLESAREAMEDIUMJOGFROMFOULLINETOFOULLINEONTHEWARNINGTRACK.REST30SECBETWEENREPS.

2.CENTERANDGAPSAREAMEDIUMSPRINTTOCENTERFIELDWALL,JOGTOGAP,WALKTOFOULLINE.NORESTBETWEENREPS.

3.NOACCESS:10X45SECMEDIUMJOGSWITH30SECRESTBETWEENREPS.

MEDIUMDISTANCE:

HS:10MINFLUSHJOGAT50%PELAND6MINOFJUMPROPE.

AGES11-13U:8MINFLUSHJOGAT50%PELAND4MINOFJUMPROPE.

1.JOGANYWHERETOGETAFLUSH.

2.INADDITIONTOJOG,DOJUMPROPEWITHA90SECACTIVE/30SECRECOVERYRATIO.

AGILITYLADDERS:

HS:20MINOFANYTYPEOFSPEEDLADDERTRAININGORSPRINTWORKAT75%PEL.

AGES11-13U:15MINOFANYTYPEOFSPEEDLADDERTRAININGORSPRINGWORKAT75%PEL.

1.SPEEDLADDERTRAININGCANUTILIZEANYPOPULARIZEDAGILITYEXERCISE.90SECAT75%PELWITH30SECREST.

ENTIREREGIMENINCLUDESEXERCISESANDREST.

2.SPRINTWORKIS75YDSPRINTSAT75%PEL.RESTFOR30SECINBETWEENSPRINTS.

-STRENGTHTRAININGCOMPONENTDESCRIPTION-

ENSURE YOU HAVE OVERSIGHT FOR THIS PORTION OF THE PROGRAM. FORM IS EVERYTHING.IMPROPERFORMCANLEADTO INJURYANDALACKOFPROPERSTRENGTHDEVELOPMENT. IFYOULACK EXPERIENCE IN STRENGTH TRAINING, WORKING WITH A CERTIFIED TRAINER IS HIGHLYRECOMMENDED.

ALWAYSCONDUCTTHISPORTIONOFTHEPROGRAMAFTERYOUFINISHTHROWING.IFYOUMUSTLIFTBEFORE THROWING, ALLOW FOR 60MIN RECOVERY TIME BEFORE COMMENCING ANY TYPE OFTHROWING. IF YOUHAVEA GAME, DONOT STRENGTHTRAINTHATDAY. IF YOU FEEL TOOMUCHSORENESS OR TIGHTNESS, CUT BACK ON YOUR DAY'S STRENGTH TRAINING TO ENSURE PROPER

RECOVERY. YOU CAN UPLOAD ANY OF THE FOLLOWING REGIMENS WITH MORE REPS, HIGHERINTENSITY,MOREWEIGHT, INCLINEORDECLINE,AND/ORWEIGHTEDVESTS,MEDICINEBALLS,ORPHYSIOBALLS.YOUNGERATHLETESSHOULDNOTUTILIZEANYWEIGHTEDAPPARELORWEIGHTS.

THEREISNORESTINBETWEENREPS(UNLESSDENOTED).TAKEONLY15SECBETWEENREPSORSETSTO GET SET UP AND READY FOR YOUR NEXT EXERCISE (UNLESS DENOTED). THIS TYPE OF HIGHINTENSITYTRAININGINCREASESENDURANCE,RECOVERYRATES,ANDCARDIOFITNESSLEVELS.THISIS AN ACCEL/DECEL ROUTINE DEVELOPED BY TOP BASEBALL STRENGTH TRAINERSWHOM HAVEDECADESOF EXPERTISE AT THEMLB LEVELS. AN ACCEL/DECEL STRENGTHROUTINE TRAINS THEACCELERATOR(WHILEINDIRECTLYTRAININGDECELERATORS)-ANDVICEVERSA.THISBUILDSYOURBODYASONEMOVINGUNITTHATCONNECTSYOURENTIREKCR.SUCHROUTINESARENOTREADILYAVAILABLE TO THE GENERAL PUBLIC AND REQUIRE PROPER FORM, RECOVERY LEVELS, ANDINTENSITYLEVELSTOASCERTAIN.

CIRCUIT#1:LOWERHALFFUNCTIONALSTRENGTHCIRCUIT

HIGHSCHOOLPITCHERS:USEBODYASWEIGHTONLY.UPLOADWITHMEDICINEBALLIFDESIRED.35SECPEREXERCISE.

NORESTBETWEENEXERCISES.REPEATSTEPS1-9THREETIMES.AFTERYOUFINISHTHISCIRCUIT,DOCUFFSTRENGTHENING.

AGES11-13U:USEBODYASWEIGHTONLY.NOUPLOADINGAPPLICATIONS.30SECPEREXERCISE.

NORESTBETWEEN.REPEATSTEPS1-9TWOTIMES.AFTERYOUFINISHCIRCUIT,DOCUFFSTRENGTHENING.

1.SQUATS.18REPMINIMUM.

2.LOWERABEXERCISEOFCHOICE.18REPMINIMUM.

3.FORWARDALTERNATINGLUNGE.18REPMINIMUM.

4.REGULARABEXERCISEOFCHOICE.18REPMINIMUM.

5.BACKWARDALTERNATINGLUNGE.18REPMINIMUM.

6.TWISTINGABEXERCISEOFCHOICE.18REPMINIMUM.

7.ALTERNATINGBOXSTEPUPS.18REPMINIMUM.

8.SIDELUNGES.18REPMINIMUM.

9.LOWERABLEGLIFTINGEXERCISEOFCHOICE.18REPMINIMUM.

CIRCUIT#2LOWERHALFEXPLOSIVESTRENGTHCIRCUIT

HIGHSCHOOLPITCHERS:8REPSPEREXERCISE.8TOTALEXERCISESPERSET.

AFTERYOUFINISHCIRCUIT.DOCUFFSTRENGTHENING.DO1SETTOTAL.UPLOADWITHMEDICINEBALLIFDESIRED.

AGES11-13U:6REPSPEREXERCISE.ONESETEQUALS8TOTALEXERCISES.

AFTERYOUFINISHCIRCUIT,DOCUFFSTRENGTHENING.DO1SETTOTAL.NOUPLOADAPPLICATIONS.

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.CATCHBOUNCEANDABSORBENERGYWITHATWISTINGACTIONOFHIPS.REPEAT.

8.MEDBALLSLAMS:STARTWITHMEDBALLOVERHEAD.SLAMBALLINTOGROUND.CATCHTHEBOUNCEUPANDREPEAT.

CIRCUIT#3:UPPERHALFSTABILIZINGLOADCIRCUIT

HIGHSCHOOL:30SECPEREXERCISE.ONESETEQUALS5TOTALEXERCISES.

AFTERYOUFINISHTHISCIRCUIT,DOCUFFSTRENGTHENING.DO2SETSTOTAL.

AGES11-13U:25SECPEREXERCISE.ONESETEQUALS5TOTALEXERCISES.

AFTERYOUFINISHTHISCIRCUIT,DOCUFFSTRENGTHENING.DO1SETTOTAL.

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

HIGHSCHOOL:8REPSPEREXERCISE.DOSETS1-4ONETIMEONLY.AFTERYOUFINISH,DOCUFFSTRENGTHENING.

AGES11-13U:6REPSPEREXERCISE.DOSETS1-4ONETIMEONLY.AFTERYOUFINISH,DOCUFFSTRENGTHENING.

INBETWEENEACHEXERCISE,DOANABEXERCISEOFCHOICE.TRAINALLQUADRANTSOFYOURABMUSCLEGROUPBYUSINGTWISTING,LOWER,MIDDLE,ANDUPPERABSTRENGTHENINGEXERCISES.CONCENTRATEMAINLYUPONTWISTINGANDLOWERABQUADRANTS.CANUPLOADWITHANYLOADAPPLICATION(WEIGHTS,BANDS,PLATES,ETC).YOUNGERATHLETESSHOULDNOTUTILIZEANYUPLOADAPPLICATION(S)EXCEPTFORPLANECHANGE,MEDICINEBALL,RESISTANCEBAND(S),ORBODYWEIGHT.

SET1:

1.FLATCHESTEXERCISEOFCHOICE.DUMBBELLPRESSESONLY(HS).PUSHUP(AGES11-13U).

2.OVERHEADBACKPULLDOWNEXERCISEOFCHOICE.MACHINE(HS)ORRESISTANCEBANDS(AGES11-13U).

3.DUMBELLCURLBICEPEXERCISEOFCHOICE.DUMBBELL(HS)ORRESISTANCEBANDS(AGES11-13U).NOMACHINE.

4.FLATPULLDOWNBARTRICEPEXERCISEOFCHOICE.MACHINE(HS)ORRESISTANCEBANDS(AGES11-13U).

5.SIDELIFTSHOULDEREXERCISEOFCHOICE.DONOTLIFTABOVESHOULDERLEVEL.DUMBBELLS(HS)ORRESISTANCEBANDSORMEDICINEBALLS(AGES11-13U).

6.60SECOFSKATERSORSLIDEBOARD.REST90SEC(HSANDAGES11-13U)FORRECOVERYBEFORESTARTINGSET#2.

SET2:

1.INCLINECHESTEXERCISEOFCHOICE.DUMBBELLPRESSESONLY(HS).PUSHUP(AGES11-13U).

2.SITTINGPULL/ROWBACKEXERCISEOFCHOICE.MACHINE(HS)ORRESISTANCEBANDS(AGES11-13U).

3.HAMMERCURLEXERCISEOFCHOICE.DUMBBELL(HS)ORRESISTANCEBANDS(AGES11-13U).

4.ROPEPULLDOWNTRICEPEXERCISEOFCHOICE.MACHINE(HS)ORRESISTANCEBANDS(AGES11-13U).

5.FRONTLIFTSHOULDEREXERCISEOFCHOICE.DONOTLIFTABOVESHOULDERLEVEL.DUMBBELLS(HS)ORRESISTANCEBANDSORMEDICINEBALLS(AGES11-13U).

6.90SECOFJUMPROPE.REST90SEC(HS)OR60SEC(AGES11-13U)FORRECOVERYBEFORESTARTINGSET#3.

SET3:

1.FLYCHESTEXERCISEOFCHOICE.MACHINE(HS)ORRESISTANCEBANDS(AGES11-13U).

2.ONEHANDEDBENCHROWINGBACKEXERCISEOFCHOICE.DONOTGODEEPONYOURFLYROM.ONFLATBENCH(HS)ORRESISTANCEBANDSBENDOVER(AGES11-13U).

3.PREACHERCURLEXERCISEOFCHOICE.BARBELL(HS)ORRESISTANCEBANDS(AGES11-13U).

4.OVERHEADTRICEPPRESSEXERCISEOFCHOICE.MACHINE(HS)ORRESISTANCEBANDS(AGES11-13U).

5.TRAPEXERCISEOFCHOICE.DONOTLIFTABOVESHOULDERLEVEL.MACHINE(HS)ORRESISTANCEBANDS(AGES11-13U).

6.60SECOFHIGHKNEES,WALLCLIMBERS,ORBURPIES(CHOOSEONE).REST90SEC(HSANDAGES11-13U)BEFORESTARTINGSET#4.

SET4:

1.RETRACTIONWRISTEXERCISEOFCHOICE.RESISTANCEBANDSONLYFORBOTHOLDERANDYOUNGER.

2.STATICPLANKEXERCISEOFCHOICE.PLANKEXERCISESREQUIREYOUTOMAINTAINASTATICPLANKINGPOSITION.

3.PROTRACTIONWRISTEXERCISEOFCHOICE.RICEBUCKETORROPETWISTFOROLDERANDYOUNGER.

4.PLANKWITHSCAPLOAD/UNLOADEXERCISEOFCHOICE.

5.TWISTINGWRISTEXERCISEOFCHOICE.RESISTANCEBANDSONLYFORBOTHOLDERANDYOUNGER.

6.90SECOFJUMPROPE.

CIRCUIT#5:LOWERHALFACCEL/DECELPERFORMANCESTRENGTHCIRCUIT

HIGHSCHOOL:8REPSPEREXERCISE.REPEATSETS1-3TWOTIMES.AFTERYOUFINISH,DOCUFFSTRENGTHENING.

AGES11-13U:6REPSPEREXERCISE.REPEATSETS1-3ONETIME.AFTERYOUFINISH,DOCUFFSTRENGTHENING.

INBETWEENEACHEXERCISE,DOANABEXERCISEOFCHOICE.TRAINALLQUADRANTSOFYOURABMUSCLEGROUPBYUSINGTWISTING,LOWER,MIDDLE,ANDUPPERABSTRENGTHENINGEXERCISES.CONCENTRATEMAINLYUPONTWISTINGANDLOWERABQUADRANTS.CANUPLOADBELOWEXERCISESWITHANYLOADAPPLICATION(WEIGHTS,BANDS,RESISTANCE,ETC).YOUNGERATHLETESSHOULDNOT

UTILIZEANYUPLOADAPPLICATION(S)EXCEPTBODYWEIGHT,MEDICINEBALLS,RESISTANCEBAND(S),PLANECHANGE,ORPLYOBOXES.

SET#1:

1.BODYWIDTHFOOTPLACEMENTSQUATEXERCISEOFCHOICE(REGULAR).NOWEIGHTFORAGES11-13U.

2.FORWARDLUNGEWITHOVERHEADMEDICINEBALLCHOP.ARCHBACKATBOTTOMOFLUNGE.ALTERNATEFEET.

3.JUMPSQUATWITHBODYWEIGHTONLY.

4.BACKWARDLUNGEWITHREVERSEOVERHEADMEDICINEBALLCHOP.ARCHBACKATBOTTOMOFLUNGE.ATLERNATEFEET.

5.SCISSORSJUMPINGLUNGESWITHMEDICINEBALLOVERHEAD.NOCHOPPINGACTION(STATICPOSITION).REST2MINBEFORESTARTINGSET#2.

SET#2:

1.HACKSQUATONMACHINE.AGES11-13UUSEBODYWEIGHTORMEDICINEBALLFORUPLOADONLY.

2.FORWARDLUNGEWITHATWIST.ARCHBACKATBOTTOMOFLUNGE.ALTERNATEFEET.BODYWEIGHTONLY.

3.SPLITSQUAT.NOMACHINE.CHANGEFOOTPOSITIONINGAFTER5REPS.BODYWEIGHTONLY.

4.BACKWARDLUNGEWITHATWIST.ARCHBACKATBOTTOMOFLUNGE.ALTERNATEFEET.BODYWEIGHTONLY.

5.SKATERSFOR60SEC.REST2MINBEFORESTARTINGSET#3.

SET#3:

1.BODYSQUATSFOR30SEC.DOTHEMASFASTASYOUCAN.15SECRECOVERY.

2.JUMPSQUATSFOR30SEC.DOTHEMASFASTASYOUCAN.15SECRECOVERY.

3.BURPEESWITHAJUMPANDHIGHKNEESATTOPOFJUMPFOR30SEC.DOTHEMASFASTASYOUCAN.15SECRECOVERY.

4.ROCKCLIMBERSFOR30SEC.DOTHEMASFASTASYOUCAN.15SECRECOVERY.

5.FORWARDTOBACKWARDLUNGEONRIGHTLEGFOR20SEC.DOTHEMASFASTASYOUCAN.15SECRECOVERY.

6.FORWARDTOBACKWARDLUNGEONLEFTLEGFOR20SEC.DOTHEMASFASTASYOUCAN.15SECRECOVERY.

7.ONELEGGEDSTEPUPSFOR20SEC(LEFTLEGONLY).DOTHEMASFASTASYOUCAN.15SECRECOVERY.

8.ONELEGGEDSTEPUPSFOR20SEC(RIGHTLEGONLY).DOTHEMASFASTASYOUCAN.15SECRECOVERY.

-DAILYTHROWING,RUNNING,ANDSTRENGTHROUTINE-

THERE ARE THREE TYPES OF THROWING COMPONENTS (DELIVERY, VELOCITY, AND PITCHING -DESCRIBEDABOVE)YOUWILLUTILIZEINTHISTHROWINGPROGRAMTHATDEVELOP(1)PITCHINGABILITIESTHATCOMPETEFORTHEWINAND(2)VELOCITYTHATENHANCESYOURABILITYTOWIN.EACH TYPE OF THROWING COMPONENT IS DENOTEDWITHIN THE PROGRAM'S DAILY THROWINGREGIMENS. ADDITIONALLY, DAILY RUNNING/RECOVERYAND STRENGTHROUTINES ARE PROVIDEDWITHEACHDAY'STHROWINGROUTINE.SUCHCORRELATETOWORK/STRESSLOADSANDFUTUREORPASTGAMEAPPEARANCES.

ENSURE YOUR RECOVERY IS PEAKED. IF YOU CANNOT FINISH OUT THE DAY'S THROWINGREQUIREMENTS, CUT BACK AND RE-EVALUATE TO ENSURE PROPER RECOVERY. "RECOVERY" ISDEFINEDASYOURARMFEELINGFRESHTHENEXTDAY.SOMEDAYS,YOUWILLFEELABITTIREDORSORE.CUTBACKONTHATDAY'STHROWINGTOENSUREYOURFOLLOWINGDAY'STHROWINGISNOTEFFECTED. ADDITIONALLY, TO AID IN RECOVERY - ICE OR DO THERAPY ONLY AFTER YOU HAVEFINISHEDOUTYOURRUNNINGANDLIFTINGFORTHATDAY.MONITORINGYOURRECOVERYRATESISHOWYOUWILLDISCOVERATWHATLEVELSYOURARMCANBEUTILIZED.

THINGSTOCONSIDERWHENINSEASON:

1. PERFORMANCE STRESS LOADS - RATE OF RECOVERY AND ACTUAL GAME PERFORMANCE STRESSLOADS.

2.WORKLOADS-RECOVERYRATESTHATENSUREYOUCANCONDUCTNEXTDAY'STHROWINGROUTINE,WHILESTAYINGFRESHENOUGH

TOCOMPETEINAGAME.

3. GAME SCHEDULE - APPS AND ACTUAL GAME PLAY (AT ANOTHER POSITION) WILL EFFECT YOURRECOVERY/WORKLOADRATIOS.

CONSTANTMONITORINGISREQUIRED.

4.PROGRAMAPPLICATION -THISPROGRAMISANOVERVIEWANDGENERALGUIDELINETHATLACKSOVERSIGHT.ITCANBEADJUSTEDTOFITYOURSPECIFICNEEDSANDPITCHINGSITUATION,ASYOUMAYNOTHAVEACCESSTOASPECIFIEDPITCHINGSCHEDULE.

AGAIN, UNDERSTAND THAT THIS IS AN IN SEASON THROWING PLAN THAT TAKES INTO ACCOUNTPERFORMANCEWORKLOADS.THIS ISNOTAVELOCITYBUILDINGPROGRAM-ASSUCHSHOULDBERESERVED FOR WHEN PERFORMANCE STRESS LOADS ARE AT A MINIMUM. ADDITIONALLY, THISISNOTAPOSTSURGERYTHROWINGPROGRAM.FORSUCH,[email protected].

1. IF YOU ARE INDOORS AND DO NOT HAVE ACCESS TO THE DISTANCE RATINGS (FOR THROWS),SIMULATEBYTHROWINGHIGHERINTONETATASPECIFICTARGET.DONOTJUSTTHROWBASEBALLINTO NET, BUT PICK OUT A SPECIFIC SPOT. ADDITIONALLY, RUN-AND-GUNS, PULLDOWNS, ORBALLISTICSTYLETHROWINGISNOTATYPEOFTHROWINGTHISPROGRAMORVELOPROBASEBALLSUPPORTSWITHOURHARNESS.ALLSUCHTYPESOFTHROWINGHAVEBEENPROVEN(THROUGHOURDATAANDINDEPENDANTRESEARCHSTUDIESWEHAVECONDUCTED)TOHAVEANEGATIVEEFFECTUPONCOMMANDANDPLANEFORYOUNGERORDEVELOPINGARMS.MILBANDMLBARMSWERENOTRESEARCHED.

2.WHETHERINDOORSOROUTDOORS,DONOTALLOWYOURTHROWSTOREACHABOVE15'.IFYOUCANNOTMAKETHEDISTANCES(INTHEAIR),LETTHEBASEBALLBOUNCETOYOURTARGET.ONCEYOURLOWERHALF INCREASES ITSLINEARDRIVEFORCE,GRF,ANDLINEAR-TO-ROTATIONALSYNC(THROUGH THE VL HARNESS), YOUR ARM SPEED WILL INCREASE - EFFECTIVELY CARRYING THEBASEBALLFURTHERANDONTARGET.THISISTHEESSENCEOFHEALTHYVELOCITYTHATWINS.

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

TIMELIMITSDENOTEDFORTHROWINGDURATIONS.

(BH)OR(FH)DENOTESBACKHIPORFRONTHIPPLACEMENTOFVLHARNESS.UNHOOKEDMEANSTOUNHOOKBUNGEES.

(X)DENOTESATHROWORPITCH.

-#1:MORETHAN3IPOR30X,ANDHAVEATLEAST2DAYSOFFBEFORE

NEXTGAME-

USAGE:TODAYISMON.PITCHEDYESTERDAYANDWILLNOTPITCHUNTILWED.

APPLICATION:FORMAXFLUSH/RECOVERY.RECOMMENDEDFORSTARTORLONGRELIEFAPPS.

SCHEDULE:SEEBELOWFORMOREDETAILEDAPPLICATIONSANDUSAGES.

DELIVERYCOMPONENT(BH).THROW2INSIDE/2OUTSIDEFBSEQUENCEFORALLDRILLSTOCATCHERONFLAT:

MOVEMENT/MECHANICALEFFICIENCYTRAINING:

60SECRESTBETWEENDRILLSFORALLAGES:

DRILLS1-3@5'SHORTERTHANAGESPECIFICPITCHINGDISTANCE(DESCRIBEDINVIDEOS).14XPERDRILLAT80%PEL.

LONGTOSSCOMPONENT(BH)OPPOSITEARMSIDEATALLTIMES:

FLUSH/RECOVERYTRAINING:

NOREST.CONSTANTTHROWING:

HIGHSCHOOL:5MINOUTTO100'W/CROWHOPAT80%PEL.NOBB.CANMIXCH.LAST2MINUNHOOKED.

AGES11-13U:4MINOUTTO80'W/CROWHOPAT80%PEL.NOBB.CANMIXCH.LAST2MINUNHOOKED.

PITCHING/VELOCITYCOMPONENT:

N/A

RUNNING/RECOVERYCOMPONENT(RUNNINGPLANSLISTEDABOVE.DOARMCARE/RECOVERYAFTERTHROWING):

CARDIOANDRECOVERYTRAINING:

DISTANCEFLUSH(HSANDAGES11-13U).

STRENGTHCOMPONENT(DESCRIPTIONOFSTRENGTHCIRCUITSLISTEDABOVE).

DECEL/ACCELTRAINING:

CIRCUIT#5(HSANDAGES11-13U).

-#2:LESSTHAN3IPOR30XANDHAVEATLEAST2DAYSOFFBEFORE

NEXTGAME-

USAGE:TODAYISMON.PITCHEDYESTERDAYANDWILLNOTPITCHUNTILWED.

APPLICATION:FORMEDIUMFLUSH/RECOVERY.RECOMMENDEDFORRELIEFAPPS.




60SECRESTBETWEENDRILLSFORALLAGES.

DRILLS1-3@5'SHORTERTHANAGESPECIFICPITCHINGDISTANCE(DESCRIBEDINVIDEOS).14XPERDRILLAT80%PEL.

LONGTOSSCOMPONENT(BH).THROWOPPOSITEARMSIDEATALLTIMES:

FLUSH/RECOVERYTRAINING:

NOREST.CONSTANTTHROWING.

HIGHSCHOOL:4MINOUTTO100'W/CROWHOPAT80%PEL.NOBB.CANMIXCH.LAST2MINUNHOOKED.

AGES11-13U:3MINOUTTO80'W/CROWHOPAT80%PEL.NOBB.CANMIXCH.LAST1MINUNHOOKED.

PITCHING/VELOCITYCOMPONENT(BH):

COMMANDTRAINING:


HIGHSCHOOL:12PITCHFLATGROUNDBULLPEN@55'.80%PEL.2FB/1CHSEQUENCE.LAST4PITCHESUNHOOKED.

AGES11-13U:10PITCHFLATGROUNDBULLPEN@5'LESSTHANMOUNDDISTANCE.80%PEL.2FB/1CHSEQUENCE.LAST4PITCHESUNHOOKED.



DISTANCEFLUSH(HSANDAGES11-13U).

STRENGTHCOMPONENT(DESCRIPTIONOFSTRENGTHCIRCUITSLISTEDABOVE):


CIRCUIT#2(HSANDAGES11-13U).

-#3:TOUCHANDFEELBULLPENROUTINE-

USAGE:TODAYISTHURS.LASTPITCHEDONTUESANDSCHEDULEDTOPITCHSAT.

APPLICATION:BULLPENDAYW/3DAYSBETWEENSCHEDULEDGAMEAPPS.USE#1OR#2BEFORETHISROUTINE.





DRILLS4-6@AGESPECIFICMOUNDDISTANCE(DESCRIBEDINVIDEOS).6XPERDRILLAT80%PEL.

LONGTOSSCOMPONENT(BH).THROWOPPOSITEARMSIDEATALLTIMES:

ARMSTRENGTHENINGANDSCAPLOAD/UNLOADTRAINING:

60SECRESTBETWEENDISTANCERATINGS.

HIGHSCHOOL:

8XAT90'.80%PEL.

8XAT100'W/CROWHOP.80%PEL.


8XAT100'W/CROWHOP.80%PEL.UNHOOKED.

8XAT70'W/CROWHOP.80%PEL.ALLBBANDCH.UNHOOKED.

AGES11-13U:

8XAT80'.80%PEL.




8XAT10'LONGERTHANPITCHINGDISTANCEW/CROWHOP.80%PEL.ALLBBANDCH.UNHOOKED.

PITCHING/VELOCITYCOMPONENT(BH):

COMMANDTRAINING:


HIGHSCHOOL:

14PITCH"TOUCHANDFEEL"BULLPEN@55'.2FBINSIDE/2FBOUTSIDE/2CH/1FBINSIDE/2BB/1FB/1CH/1BB/2FBANYWHERE.LAST4PITCHESUNHOOKED.IFYOUWANTTOPITCHATREGULATIONDISTANCE,SHORTENTO10PITCHES,WITHLAST3XUNHOOKED.

AGES11-13U:

10PITCH"TOUCHANDFEEL"BULLPEN@5'SHORTERTHANPITCHINGDISTANCE.IFYOUWANTTOPITCHATREGULATIONDISTANCE,SHORTENTO8PITCHES,WITHLAST3XUNHOOKED.2FBINSIDE/2FBOUTSIDE/2CH/1FBINSIDE/2CHOUTSIDE/1FBANYWHERE.4PITCHESUNHOOKED.



SPRINTINTERVALS(HSANDAGES11-13U)



CIRCUIT#1(HSANDAGES11-13U)

-#4:LONGBULLPENDAYROUTINE-

USAGE:TODAYISTHURS.LASTPITCHEDONTUESANDSCHEDULEDTOPITCHONSUN

APPLICATION:LONGBULLPENDAYW/4+DAYSBETWEENGAMEAPPS.USE#1OR#2BEFORETHISROUTINE.

SCHEDULE:SEEBELOWFORMOREDETAILEDAPPLICATIONSANDDETAILS.

DELIVERYCOMPONENT(FH).THROW2INSIDE/2OUTSIDEFBSEQUENCEFORALLDRILLSTOCATCHERONFLAT:



DRILLS4-6@AGESPECIFICPITCHINGDISTANCE(DESCRIBEDINVIDEOS).6XPERDRILLAT80%PEL.

LONGTOSSCOMPONENT(FH).THROWOPPOSITEARMSIDEATALLTIMES:

ARMSTRENGTHENINGANDSCAPLOAD/UNLOADTRAINING:


HIGHSCHOOL:

10XAT90'W/CROWHOP.80%PEL.(BH)

10XAT125'W/CROWHOP.90%PEL.(FH)


10XAT90'W/CROWHOP.WORKINCH.90%PEL.UNHOOKED

AGES11-13U:


8XAT110'W/CROWHOP.90%PEL.(FH)


8XAT90'W/CROWHOP.WORKINCH.90%PEL.UNHOOKED.

PITCHING/VELOCITYCOMPONENT(FH).ALTERNATEINSIDE/OUTSIDE:

VELOCITYANDCOMMANDTRAINING:

90SECRESTBETWEENFLATANDMOUND.

8XFLATGROUNDBULLPENFORHSANDAGES11-13U.WORKBBANDCH.90%PEL.(BH).

25PITCHBULLPEN(HS)OR20PITCHBULLPEN(AGES11-13U).10XBH.10XFH.5UNHOOKED.PITCHSEQUENCEOFCHOICE.



LIGHTINTERVALS(HSANDAGES11-13U)




-#5:DAYBEFOREGAMEROUTINE-

USAGE:TODAYISTHURS.LASTPITCHEDONTUESANDSCHEDULEDTOPITCHONFRI.

APPLICATION:DO#3(IF3DAYSOFFBETWEENGAMES)OR#4(4+DAYSOFF)BEFORETHISROUTINE.

SCHEDULE:SEEBELOWFORMOREDETAILEDAPPLICATIONSANDDETAILS.

DELIVERYCOMPONENT(FHORBH).THROW2INSIDE/2OUTSIDEFBSEQUENCETOCATCHERONFLAT:




LONGTOSSCOMPONENT(UNHOOKED).THROWTOOPPOSITEARMSIDEUNLESSDENOTED:

GAMEPREPTRAINING:


HIGHSCHOOL:




AGES11-13U:




PITCHING/VELOCITYCOMPONENT(UNHOOKED).ALTERNATEINSIDE/OUTSIDE:

TOUCHANDFEELCOMMANDTRAINING:


12PITCHFLATGROUNDBULLPEN(HS).90%PEL.MIXALLPITCHES.

10PITCHFLATGROUNDBULLPEN(AGES11-13U).90%PEL.MIXALLPITCHES.



10SPRINTSFROMFOULLINETOCENTERFIELD(HSANDAGES11-13U)

STRENGTHCOMPONENT(DESCRIPTIONOFSTRENGTHCIRCUITSLISTEDABOVE)


10REPSOFANYABEXERCISE/15SECOFF.DO6TOTALEXERCISES.NOCUFF.NOLIFTING.(HSANDAGES11-13U).

-#6:DAYAFTERLONGBULLPENDAYROUTINE-

USAGE:TODAYISTHURS.LASTPITCHEDONTUESANDSCHEDULEDTOPITCHONSUN.

APPLICATION:DO#4ROUTINEDAYBEFORE.MUSTHAVEATLEAST4DAYSOFRESTBETWEENGAMEAPPS.


DELIVERYCOMPONENT(FH).THROW2INSIDE/2OUTSIDEFBSEQUENCEFORALLDRILLSTOCATCHERONFLAT:




LONGTOSSCOMPONENT.THROWTOOPPOSITEARMSIDEUNLESSDENOTED:

SCAPLOAD/UNLOADFLUSH:


HIGHSCHOOL:

90SECAT90'W/CROWHOP.80%PEL.(BH)

90SECAT110'W/CROWHOP.90%PEL.(FH)



AGES11-13U:





PITCHING/VELOCITYCOMPONENT.THROWTOOPPOSITEARMSIDEUNLESSDENOTED.

N/A:



AGILITYLADDERS(HSANDAGES11-13U)




-DETAILEDAPPLICATIONSANDUSAGES-

THROWINGROUTINE#1:

RECOMMENDEDFORSTARTSORLONGRELIEFAPPS

1.FULL"DAY1"FLUSH/RECOVERY.DONOTUSEMUCHEFFORTINTHROWING.RECOVERYISFOCUSONTHISDAY.

2.IFYOUTHREW3+INNINGSOR35+PITCHES,ENSUREYOUHAVE3FULLDAYSOFFBEFORENEXTAPP.

THROWINGROUTINE#2:

RECOMMENDEDFORSHORTRELIEF,CLOSING,ORSETUPAPPS.

1.MEDIUM"DAY1"FLUSH/RECOVERY.DONOTTHROWHARDORUSEMUCHEFFORTINTHROWING.RECOVERYISFOCUS.

2.IFYOUTHREW2INNINGS(ORLESS)OR34PITCHESORLESS,ENSUREYOUHAVE2FULLDAYSOFFBEFORENEXTAPP.

THROWINGROUTINE#3:

RECOMMENDEDFORUSAGEAFTERROUTINE#6ORIFYOUHAVE3FULLDAYSOFFBETWEENAPPS.

1.PROVIDESA2NDBULLPENDAYBETWEENAPPSTHATISA"TOUCHANDFEEL"OR"TUNEUP"BEFORENEXTAPP.

2.IFARMCANNOTHANDLEWORKLOADOF2BULLPENSBETWEENAPPS,USETHISROUTINEORROUTINE#6.RE-EVALUATERECOVERYRATESIFARMISNOTRECOVERINGINTIMEFORNEXTAPP.

3.CONDUCTTHISROUTINEON2NDDAYAFTERLASTAPP.CANUSEDAYBEFORENEXTAPPIFNEXTAPPISGOINGTOBE2IPORLESS.

THROWINGROUTINE#4:

RECOMMENDEDFORUSAGEAFTERROUTINES#1OR#2ORIFYOUHAVE4+FULLDAYSOFFBETWEENAPPS.

1.PROVIDESAFULLBULLPEN/LONGTOSSDAYBETWEENAPPS.

2.IFARMISNOTFULLYRECOVEREDONTHISDAY'SRECOMMENDUSAGE,CUTBACKONBULLPENPITCHAMOUNTS.

3.CONDUCTTHISROUTINEON2NDDAYAFTERLASTAPP.CANBESUBSTITUTEDFORROUTINE#3IFYOUFEELRECOVERYSUPPORTSSUCH.

THROWINGROUTINE#5:

RECOMMENDEDFORUSAGEAFTERROUTINE#3ORIFYOUAREGOINGTOAPPEARINAGAMEFOLLOWINGDAY.

1.PROVIDESA"TOUCHANDFEEL"THROWINGSESSIONBEFORENEXTAPP.

2.CUTOUTIFRECOVERYRATESARENOTPEAKEDORYOUWANTADAYOFFBEFORENEXTAPP.

3.MAINLYUSEDTOKEEPBASEBALLINHAND.NOTAWORKDAY,BUTAMAINTANENCEDAY.

THROWINGROUTINE#6:

RECOMMENDEDFORUSAGEAFTERROUTINE#4.

1.PROVIDESANEXTRALIGHTTHROWINGDAYFORPITCHERSWHOMHAVEELONGATEDTIMEFRAMEBETWEENAPPS.

2.LIGHTWORKDAYTHATNOTONLYKEEPSBASEBALLINHAND,BUTPROVIDESLIMITEDWORKAPPLICATIONTOPITCHINGDELIVERY.

3.ENSUREYOUHAVE3+FULLDAYSOFFBETWEENAPPS(AFTERYOUUSETHISROUTINE).

*DEVELOPEDFROMDATAANDONFIELDPLAYINGANDCOACHINGEXPERTISEGATHEREDFROMMLBPITCHERSJIMPARQUEANDMIKESIROTKA,NCAAPITCHINGCOACHESSEANTAUNTANDBAGARNER,BIGLEAGUEEDGEPERFORMANCEBASEBALL,AND2UNIVERSITYBIOMECHANICALANDKINESIOLOGYDEPARTMENTS.OVER16DIFFERENTINDEPENDANTSTUDIESANDOVER5000PITCHERS(YOUTHTOMLB)WERETESTEDTHROUGHOUTA5YEARPERIOD.

Documents

AGES 11u – 18uveloprobaseballnj.com/mt-content/uploads/2017/04/in... · 2017. 4. 7. · 7. build and plateau your throwing frequency and reps to maximize recovery rates (as directed