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. Chris did an unbelievable job of explaining things to me and always trying to help me understand things. Because you are staying off the mound, dont be surprised how often, and how long your arm wants to throw. Taking into consideration that a pitcher is coming off of an extended rest of 2-3 weeks, like anything else you would build in life, start off slowly and surely walk before you jog and jog before you run. This program should be undertaken only by physically mature athletes who are medically cleared to throw. This allows us to see how the glove is approaching the ball and how clean a catchers movements were after the receipt. 90 ft 5 throws The goal of Phase 1 is to focus exclusively on stretching, hence the Stretching Out phase. Because there are so many variables in each case, its not usually a short answer. 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. We generally prescribe these a few weeks into the beginning of a program to allow time for other mechanics to clean up first. A post throwing stretching routine should also be utilized immediately after throwing and can be individualized by the rehabilitation specialist based on each athlete's specific needs. You can finish your pull downs at 65 feet, or whatever distance deems it safe, without sacrificing your effort. A catch/frame, however, does, because umpires make a judgement call based on what they see. 110 ft 1 throw Regardless, if you are in tune with your arm, it will tell you from day to day what it wants to do that daywhat it needs to do that day. Throwing program 6.) endobj They are also the most difficult drill to master due to the fact that they are done in a standing position with the lower half almost removed entirely. Trying to complete while in season. 120 ft 5 throws Day 1 Warm-up throws (under 60 ft) 2 sets of 25 Throws at 60 feet (rest 5 minutes between sets) Warm-down throws (5-10 throw max) Rest the next day Day 2 No Throwing Day 3 Warm-up throws (under 60 ft) 2 sets of 25 Throws at 60 feet (rest 5 minutes between sets) Warm-down throws (5-10 throw max) Rest the next day Begin at 20' and advance 20' at a time throwing 3-5 times at each distance at 50% effort until reaching the warmup distance for that workout. Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. An Introduction to Driveline Catching: How We Train Catchers. A simple rule of thumb is to get in at least 2 good days of long toss during the season, and these days tend to be most optimal on your bull pen/game day (if you are a starter). There are two Hybrid B workouts in this program, one with some weighted ball catch play and one without. They have been around for quite some time and we're not here to re-invent the wheel. We train with Drivelines Plyo Ball , weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. 6-Week Weighted Ball Training Program on Baseball Pitchers - Mike Reinold You must be medically cleared to throw. Transfer drills for . Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. plyo balls, Starting out front This eliminates back-chaining from the point of release, Collapsing the front knee This allows the hips to facilitate rotation instead of driving from the torso, Arm action (scap load, forearm flyout, acceleration phase), Start with feet squared to target and the torso slightly counter rotated to simulate foot strike position, Use normal arm action but make sure arm is driving back in a supinated position, As torso rotation begins, glove-side should remain folded and glove-side scap retracts assisting and creating a more powerful upper half rotation, 1-2 sets of 10 reps with a 1-2 lbs. The drill is great for training T-spine rotation during counter rotation of the trunk, as well as keeping the trunk stacked when coming down the mound. 100 ft 1 throw Read More January 11, 2023 . Experiment and find what works in live ABs then transition to the season with a game plan, and coaching you can trust. Receiving is what catchers do the most and that is reflected in this program. 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. Following his call up from extended on June 25th, 2021, Ruwes 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. Because endurance increases through this process as the muscles get in shape, recovery period improves because swelling tends to be minimized. 3 Drills To Improve Throwing Velocity | Throwing Drills for Catchers Blocking pitches and pivoting to throw out base runners requires you to be quick on your feet. Click. Effort is limited to no more than 50% for the first week (5 days) and gradually increased until reaching near-max effort approximately 7 to 10 days prior to the first spring game. We train with Drivelines PlyoCare balls, weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. Click, An Introduction to Training the Baseball Catcher, Training for Youth Pitching Velocity: High-Intent Throwing, Rolling Over: How Bottom Hand Supination Affects Bat Path, How the Axe Short Trainer Can Make You A Better Hitter, Swing changes through Motion Capture-Hitting Biomechanics. 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. Increase from 4 to 5 days a week (5 to 6?) Though I have always resisted allocating a number of throws to make, or a number of minutes to throw for, I have decided to outline a structured format that does just that its based on a predetermined number of throws at a predetermined distance (though there is always flexibility for any player to deviate from this program if they feel like throwing more or less on any given day). 75 ft 10 throws 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. Keys to an Inseason Throwing Program - Elite Baseball Performance Plan out your schedule beforehand to give yourself enough time for an on-ramp and 9 weeks of dedicated training. To perform a squat, stand with your feet about shoulder-width apart and bend your legs until your thighs are about parallel to the floor. Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. During live at-bats we run a delayed video feed that allows the catcher to see how they received the ball right after the pitch. %%EOF No coach is considered certified until they have completed the final quiz of the course. Soreness Rules % There is no need to come back into your partner with any aggressiveness for the first two weeks of throwing this will come in Phase 2, the Pull Down or Strengthening Phase. Work on the swaying technique (opposite knee to the ground). If a player feels a need to throw for more than 4 days a week in any givenweek, simply do it. 165 ft 3 throws This improves receiving range. 120 ft 5 throws, 120 ft + (optional 5 additional minutes of throwing at same distance or increase distance if the arm asks for it) 310 0 obj <>stream 195 ft 3 throws This is what happens when you learn how to listen to your arm and let it dictate the pace. This is a testing day where we can see how the body is adapting. 180 ft 3 throws 195 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) They have been branded by major companies such as Driveline Baseball amongst other companies and are used worldwide for all ages of throwers. Upper-body plyometrics will strengthen your arms and shoulders, which helps keep your arm strong for all the throwing a catcher has to do. For those pitchers who have been pretty aggressive in weeks 3 and 4, weeks 5 and 6 are considered to be more of the same throwing. <>/XObject<>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> 90 ft 5 throws Things to look for in Weeks 3 and 4 are pacing and recovery period. Driveline Catcher's Velocity & Receiving Program - Driveline Baseball You need to give it the proper nutrients, care, and rest to recover and build back stronger.. Workout Programs for Catchers | livestrong 225 ft 3 throws 105 ft 3 throws Though Day 1 may only be 5 minutes of throwing out to 60 feet and Day 2 may be only 7 minutes of throwing out to 90 feet, by Day 8 or 9, you may be out to 250 feet or more for 20 minutes of throwing (again based on the arm strength of that pitcher). We use them to coach good arm action from hand break to release, horizontal abduction (scap load), as well as training glove side integrity. Quite the contrary. It is very important to keep the pitchers off the mound because the arm is best developed by conditioning without any unnecessary demands on it during the rebuilding phase. 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. - Continue a maintenance strengthening program; perform after throwing - Catchers should have fielding and catching drill work in addition to this progression STEP 1: Warm-up to . Driveline Baseball will not be held responsible for the injuries that happen as a result of following this or any other workout program. Using a medicine ball, perform explosive throwing movements with both hands, using your arms and legs to generate power. Go out, each day, as far as the arm wants to take you that day and stay at your furthest distance that day as long as your arm feels like it. On days that you dont feel great, try throwing through this feeling unless it is obviously a sign of pain. The Minnesota natives arsenal is as good as weve seen from him in the big leagues. 170 ft 1 throw Athletes who are looking to improve their catching skills. Phase 1: Stretching Out (10-14 Days). Again, the arm will tend to want to increase its workload from week to week as it progressively gets into shape. The eleven-step J-Band exercise routine is designed to balance, strengthen & condition the rotator cuff & surrounding muscle groups. 120 ft 1 throw 75 ft 10 throws Shift COM forward and backward (including the hips) NOT UP! Only the arm knows from day to day, what it wants and what it needs. 130 ft 1 throw A strong arm is one of the most sought-after skills in amateur catchers. Again, your arm will dictate its own needs to you. Do a lower number of repetitions with heavier weight to build power and size, and higher reps with lower weight or your body weight for strength and endurance. However, we're going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. 120 ft 1 throw Training Tools. *** Flat Ground Work Begins on Tuesday/Friday (10-15 Change Ups), Week 5 (Monday, Tuesday, Thursday, Friday) This doesnt mean to push it beyond its means on any given day (Rule #1: ALWAYS listen to your arm). 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. If you needed more than 2 weeks to build your base, than Weeks 5 and 6 essentially become Weeks 3 and 4 for you.