40-60 ft 15 throws Phase 1: Stretching Out (10-14 Days). By voluntarily following this program, you agree to hold both Driveline Baseball, its owners, and employees harmless. It also happens to be a crucial pitch to command for any pitcher. As athletes develop, this program will too. 90 ft 5 throws Phase 2: Stretching Out & Pulling Down (10-14 Days). We are a data-driven baseball performance facility. 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. 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. This is where many pitchers, who have never truly built their arm the correct way in the off-season, may have a pleasant surprise waiting for them. As a general rule of thumb, we recommend the program for athletes 14 years or older who have a solid base of throwing, sound mechanics, and experience with weighted balls. endobj Shop Now. 195 ft 3 throws By Day 12, 13, 14, that same pitcher may be out as far as 300 feet or more for 30 minutes. plyo balls, Too much knee bend This causes jumping or vaulting and produces vertical force, Lack of counter rotation /Scap retraction This can cause athletes to push the ball instead of a whip, All upper body mechanics (previously discussed) during the striding phase, Arm starts in a constrained starting position (similar to Marshalls), Stride towards wall with back leg remaining straight the entire time into landing helping to feel efficient blocking with the lead leg, Rotate torso around back with chest up in order to maintain trunk stack, Sets / reps vary based on programming, but we never go above a 9 oz. Jumping up onto a bench and down is one effective move, as is performing a half-body turn each time you jump. Gameplay can also leave you compromised for your throwing program hurting any sort of growth and risking injury. At 34, Thielbar defied all odds and outperformed mainstream projection systems by an entire win, putting up a career-best K and BB rate. As you will see throughout this article, establishing rest at the right time, followed by the rebuilding or conditioning phase are the single most important factors in getting a pitcher into what we call a positive cycle that can last until the end of the season (Note: pitchers who begin their cycle in September/October may find it helpful to take another rest/rebuild period at the end of December. You will be using different weighted balls. Its like opening up a bank account with a million dollars in it and making deposits all year long, rather than opening up a bank account with a thousand dollars and making withdrawals right away. Velocity seems to come more quickly endurance seems to last longer swelling is minimized. The reason for this is that the arm tends to respond better on the mound after a good long toss session its been trained for it. Soft Shell Plyo Weighted Ball Overview and Explanation of Use Watch on 10 Toe Drill - Throwing/Pitching Drills Walking Wind Up -Throwing/Pitching Drills Reverse Throw - Pitching/Throwing Drills 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. Catcher's Instructions- Baseball General Rules 1) Break a sweat 2) Shoulder Stretches 3) Throwing program Warm-up 4) Rotator Cuff strengthening 5) Shoulder stretches 6) Ice for 20 min. All athletes should seek medical advice before beginning this workout program. Conduct research to further understand the skills, movements, and characteristics that make catchers elite. How many throws you make at each increment is dependent on how your arm feels. Note: If you choose the option of throwing beyond the predetermined peak throw that day (e.g. There are two Hybrid B workouts in this program, one with some weighted ball catch play and one without. RE-ENTRY THROWING PROGRAM Criteria for Entry 1. For more information, see the How exceptions are . 1 0 obj 90 ft 1 throw Once the base is built from Week 1 and 2, your primary goal is to still condition in Weeks 3 and 4. 150 ft 3 throws With an in-house biomechanics lab, we focus on testing and retesting baseball drills and programs to develop the best pitching and hitting training. Upper-Body Plyometrics. Do the program as it is laid out. Resist the urge to do more simply because you feel great. 105 ft 5 throws 75 ft 3 throws Recovery Dont mistake these for non-important days. Though we still want our pitchers thinking stretch, loose and freedom on their pull-downs, we want them to do it in an aggressive manner. Certifications are good for the life of the course. In fact, a good rule of thumb is to not even think about the Pull Down phase until you are comfortably throwing what feels like your max distance, and you are able to stay there comfortably for 5-10 throws. 110 ft 1 throw In essence, they are not necessarily trying to throw harder they are simply maintaining the effort of a 300 foot throw into shorter and shorter distances without decelerating their arm. of throwing if it feels appropriate. 140 ft 1 throw We also want them to understand what it means to maintain a loose and relaxed arm action (loose and relaxed mind) as they make their way back to their throwing partner. %PDF-1.4 % Warm-up - Begin at 20' and advance 20' at a time throwing 3-5 times at each distance . Receiving is what catchers do the most and that is reflected in this program. Now it's in reverse. Using a medicine ball, perform explosive throwing movements with both hands, using your arms and legs to generate power. Your body may respond well to the new stimulus right away, or take several weeks before breakthrough. It means to abandon those contrived restraints that prevents the arm from being built the most effective way by allowing the pitchers arm to dictate the amount of throwing rather than following someone elses pre-determined format. But I would strongly recommend that every pitcher consider having a rest/conditioning period twice a year, even if its only for 2-3 weeks. Training catchers is mostly qualitative at this point, but we are working to change that. Transfer drills for . Alan Jaeger has worked with over 250 professional baseball players (including Major Leaguer All-Stars Barry Zito, Dan Haren, and Andrew Bailey), consulted with several Collegiate Programs (including 2004 National Champions, Cal State Fullerton) and four Major League Organizations including the Texas Rangers.. Alan founded Jaeger Sports in response to the growing need to address the two most neglected areas of baseball: The Arm and The Mind. A baseball catcher is getting someone out. 150 ft 1 throw The beauty of going out each day without the demands of bull-pens, etc., is that a pitcher can enter into a new threshold simply because he is allowing his arm to open up most effectively. 110 ft 1 throw If the currently executed method doesn't contain such a catch block, the CLR looks at the method that called the current method, and so on up the call stack. For example, in the case of a pitcher who throws 90 mph but has never thrown beyond 120 feet or used surgical tubing, I could see where his 120 foot throw could turn into 300, 330, maybe even 350 feet over time. 2 0 obj After not competitively pitching for two years, Thomas Ruwe made the decision to come train at Driveline. 90 ft 1 throw Make sure to complete the catching warm up before beginning. If you do not know whether or not you or your athletes possess mobility deficits, investing in a comprehensive screen from a physical therapist is an inexpensive way to learn. 300 feet), remember to come back toward your throwing partner (pull down phase) 10 feet per throw until you get back into 60 feet. Drive hips aggressively forward, rotating into foot plant, Feet are too close together, hips are too high, Knee leaks over the toe-causing force to be applied vertically instead of horizontally. A catch/frame, however, does, because umpires make a judgement call based on what they see. Improve velocity, fill up the zone with nasty pitches, and make mechanical adjustments. Make your worst pitchand your bestbetter in the lab. In essence, listening to your arm means to let it guide you to follow it. 140 ft 1 throws We use them to coach good arm action from hand break to release, horizontal abduction (scap load), as well as training glove side integrity. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Jaeger Sports Off Season Throwing Program, https://www.jaegersports.com/wp-content/uploads/2020/01/main-jaeger-sports-logo.png, https://www.jaegersports.com/wp-content/uploads/2017/05/jaeger-sports-in-the-news.jpg, Copyright Jaeger Sports. The extra week is for a de-load week before beginning team practice or season start. In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. 210 ft 3 throws Ready to get to work? Now that the arm is ready to take this stretched out feeling downhill with some aggressive throwing, the mentality shifts from one of uphill to downhill. 195 ft 3 throws % 80 ft 1 throw 120 ft 3 throws ), Written by Maxx Garrett Catching Coordinator & Hitting Trainer. For these pitchers, and even pitchers who have been on a good throwing program, they often find themselves pushing beyond distances they thought they had in them. <>/Metadata 569 0 R/ViewerPreferences 570 0 R>> <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Velocity creation and improved performance is a deliberate, slow process with many weeks of self-doubt and despair. Whether you are looking to be a better receiver or thrower, this program combines initial Driveline receiving programming and a velocity throwing program for getting the most out of your training period. These 3 training plans are meant to be repeated once during the week, giving you a total of 6 days of training. ), Written by Maxx Garrett Catching Coordinator & Hitting Trainer. Stretching out means just that maintain loose, relaxed arm action, put some arc on the ball and gradually move away from your throwing partner. 180 ft 3 throws Quite the contrary. 100 ft 1 throw Your job is to put it in a position where it can best maximize its potential and I can tell you from a lot of experience that this usually happens when you are doing more throwing, rather than less. Also, be aware that at 60 feet, especially if you have a strong arm, it may be dangerous to pull down at this distance. Since your arm is your lifeline as a baseball player, there could be nothing more important than being in tune with it. Our complete hitting program is now available. These throwing drills are good for any baseball player. Blocking is proper receipt of balls in the dirt, and throwing is receiving to get into good throwing positions, quickly. Purpose The concept of the Rocker Drill is to take all of the mechanical work we have done and be as athletic as possible in a more sport specific movement. Purpose The purpose of the step back throw is to reduce the time spent transitioning the center-of-mass (COM) from the loading phase(back hip) into the striding phase. You can perform these drills and stretches for baseball catchers at any time. You need to give it the proper nutrients, care, and rest to recover and build back stronger.. We train with Drivelines Plyo Ball , weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves.
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