Footwork for catchers, infielders, and outfielders. 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. Once at 60 feet, feel free to throw as many as your arm feels it needs at that point. These training plans address those with a different focus each day. 150 ft 1 throw Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. 40-60 ft 15 throws The Jaeger Sports Mental Training is designed to not only be easy to understand, but also, easy to implement. Plyo Ball Velocity These days are low on volume but high on intensity. 210 ft 1 throw 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. However, were going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. To deliver the best training tools and methods to our athletes through data-driven programming. In this program, we teach you exactly how to perform a proper arm care, warm-up, long toss, and pull down program to maximize your arm. For the first few days of Week 3, there may only be 10-15 pull downs after the pitcher has peaked out to his furthest distance on that given day. Since your arm is your lifeline as a baseball player, there could be nothing more important than being in tune with it. 135 ft 2 throws 90 ft 1 throw As athletes develop, this program will too. Building Your Base By Listening To Your Arm. 8-Week Baseball Throwing Program - Maintenance The following 8-week baseball throwing programs are intended for pitchers who are physically mature, physically healthy and pain free with a good base foundation of strength: Ages 17 and older Ages 14-16 Please note, this is NOT a ramp-up, on-ramping or customized program. There is nothing more important than establishing this 4-6 week training window after proper rest. High-performance, durable training gear. Hitting. Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. The 90-90 position helps maintain a stable lower half in order to focus on upper body mechanics. All can have a negative effect on hip/shoulder separation. Though it would be convenient to tell pitchers to make x amount of throws for x amount of minutes each Monday, Wednesday and Friday for six weeks, this can be very limiting to the pitchers development (with that said, I have outlined a throwing program that does have structure for those players and coaches who quite simply, want structure see related story). Players gradually ramped up over the 6-weeks to include kneeling, rocker, and run-and-gun throws with balls ranging from 2oz to 32 oz. Phase 3: Deepening The Base: Building Strength and Endurance (10-14 days). Training Days. Workload should be built up before beginning. :gE[I4I{U]V7r@V A catch/frame, however, does, because umpires make a judgement call based on what they see. 120 ft 3 throws In this 10-14 day period, the goal is to build endurance and distance through the Stretching Out phase of Long Toss (Long Toss is broken down into 2 parts: Stretching Out as you move away from your throwing partner, and Pulling Down or Strengthening as you move back in toward your throwing partner). 100 ft 1 throw *** Flat Ground Work Begins on Tuesday/Friday (10-15 Change Ups), Week 4 (Monday, Tuesday, Thursday, Friday) 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. Others may actually throw further distances the next day because the Pull Down phase actually opened their arm up even more, and they will have an even more aggressive pull down the next day. We generally prescribe these a few weeks into the beginning of a program to allow time for other mechanics to clean up first. How many throws you make at each increment is dependent on how your arm feels. 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. They have been branded by major companies such as Driveline Baseball amongst other companies and are used worldwide for all ages of throwers. 105 ft 3 throws xR8N=K~otAnX`spE2r~*3%.U]`8 ^Le{S'=\?aY}-_Ellf13O' 044`9F{/O'{~Rn?HCa7?4drL>%q)D?g5hZMD&z{-W{l0d@tYxri1=K|%"JJT3KG@87tt|fg.O+;r?37r?^;_>~~^_r`;n}x\m>auO7e]?XuQ.~|]YjW E@q@ 2*EA2H 165 ft 3 throws 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. Warm-up - Begin at 20' and advance 20' at a time throwing 3-5 times at each distance . Every rep is replayed, which makes it clear whether it was a good receipt or not. For example, the more you throw, the more you arm will probably want to throw. 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. 3 0 obj For some players, that may mean stretching out and pulling down nearly everyday for Weeks 3, 4, 5 and 6. Simply move away from your throwing partner each time you begin to sense that you are going to throw the ball over your partners head. Athletes will receive programming based on strengths and weaknesses identified in an assessment. 2 0 obj At Driveline, we identify the skills that matter for catchersreceiving, blocking, throwingand build programs to develop them, preparing catchers to be elite at whatever level they play at. At the end of the 7 weeks, you want to feel great and to feel like you are ready for the season or the next training phase. Finally, remember that the bottom line is to listen to your arm. How far you go out, or how fast you come in may vary from day to day. As you will see below, I have broken down our Throwing Program into 3 phases. This improves receiving range. As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. 4 0 obj We train with Drivelines Plyo Ball , weighted baseballs, Wrist Weights, J-Bands, iPitch Machines, and various training gloves. 90 ft 5 throws Initially, players should rest for 12-15 seconds between throws and 5-8 minutes between sets. 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 It also happens to be a crucial pitch to command for any pitcher. Knowing when to shut down after a demanding period of time and how to best prepare the arm in the off-season is the key to maximizing a pitchers health, strength, endurance and recovery period in season. Click, Driveline Catchers Velocity & Receiving Program, 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. 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. 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. endobj This is an amazing source for my passion project of baseball training thank you for making this!!!! 90 ft 1 throw This is a testing day where we can see how the body is adapting. Satisfactory functional testing 4. Regardless of how far out you get on Day 1 or how much time you may throw for, if you go out virtually everyday for the 10-14 day period, and you are religious with your arm circles/surgical tubing exercises, your arm should begin to feel better with each passing day. Physician approval . 300 feet). These further distances are critical to gaining flexibility, range of motion, extension, which in my experiences have led to looser/quicker arm action, explosiveness, freedom, increased velocity and endurance. 195 ft 3 throws What you do after this six week period may differ from pitching coach to pitching coach, but if youve built your arm correctly, and are in tune with it through this off-season throwing program, than you will probably want to maintain some form of distance throwing throughout the year. A swing doesnt necessarily have to pass the eye test. 269 0 obj <> endobj 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 are under the age of 18, seek parental or guardian consent before starting this program. 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. The post An Introduction to Driveline Catching: How We Train Catchers appeared first on Driveline Baseball. You will go through regular warm up and catch play in preparation for throwing down to second base. 2) Do you encourage (but not force) some type of distance throwing, or long toss. These movements might not look the same for every athlete, but one thing is the same for all catchers: adding throwing velocity is good. 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). Our programming is designed to increase quickness, accuracy, and velocity. , You guys are top notch. Experiment and find what works in live ABs then transition to the season with a game plan, and coaching you can trust. Therefore, depending on your arm strength and the history of your arm, you may find that these distances are too restricting, or not challenging enough for you. Ultimately, we hope you find this program gives you a balance between structure (assigning the amount of throws with incremental distances) and freedom (listening to your arm!). Use this day to feel out your arm path and work on your mechanics at a lighter intent. This is what happens when you learn how to listen to your arm and let it dictate the pace. Using a medicine ball, perform explosive throwing movements with both hands, using your arms and legs to generate power. But if you feel like only stretching your arm out one day, or just throwing 150 feet, or not throwing at all on a given day, than do so. P 3LAbyi? 200 ft 1 throw Catchers can make quick adjustments based on this instant feedback loop. Week 1 (Monday, Tuesday, Thursday, Friday) 120 ft 5 throws, 120 ft + (optional 5 additional minutes of throwing at same distance or increase distance if the arm asks for it) 90 ft + (optional 5 additional minutes of throwing and/or increase distance if the arm asks for it) You may find that 250 feet has turned into 300 feet and 300 feet has turned into 330 feet or more. Squats are an exercise that builds leg power, which catchers need during a game, and to endure a full season behind the plate. Chris did an unbelievable job of explaining things to me and always trying to help me understand things. 60 ft 5 throws (and any additional throws if needed), Week 3 (Monday, Tuesday, Thursday, Friday) 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. For example, you may begin to notice that 20-30 minutes of throwing has turned into 30-40 minutes of throwing on certain days. 60 ft 5 throws (or more if needed) Because the first two weeks have created such a strong foundation, Weeks 3 and 4 deepen this base because each pitcher will actually go through the conditioning phase of Arm Circles, Surgical Tubing and the Stretching Out phase of Long Toss before the pull-down or aggressive throws that are made coming back in toward your throwing partner. All these drills use plyo balls of varying weights listed in our plyo ball routines within our baseball throwing programs. 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 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. |, Bridging The Gap Making a safe and effective transition from High School & College Baseball into Professional Baseball. There are 3 different training days split up for 3 different periods. 4 0 obj Catchers can make quick adjustments based on this instant feedback loop. You can also perform plyometric push-ups by exploding up off the floor in the middle of each repetition. Our off-season throwing program is based predominately on 4-6 weeks of Arm Care exercises (Surgical Tubing) and Long Toss. % 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. The use of a heavier ball as well as a lower throwing intensity (60-70% RPE) allows for better kinesthetic awareness (in other words where the arm is in relation to other parts of the body and space). 60 ft 5 throws (or more if needed) 60 ft 10 throws (and any additional throws if needed), Week 2 (Monday, Tuesday, Thursday, Friday) It takes you through eight weeks of velocity programming of tested Driveline protocols. During the course of a game catchers squat and stand over 100 times, throw out base runners who try to steal second base, block wild pitches and block the plate from a base runner trying to score. Having good ankle stability / mobility allows for getting into the deep squat or "primary position" and stay there more comfortably. Training Tools. 55 foot throw - move catcher forward Warm-down throws Throw on alternate days 10 minute toss on off day 25 throws 35 throws Rotate as follows: Thr/Off/Thr/Off/Off/Thr/Off/Thr/Off/Off Level 3 Warm-up throws at 20-120 feet set throws at 120 feet Rest 10 minutes Throw from mount (FB, CH: 1 of 5 CH) To deliver the best training tools and methods to our athletes through data-driven programming. This helps to develop feel for release and can help develop accuracy in your throwdowns. 75 ft 10 throws This is where we bring a stretched out, well conditioned arm from Weeks 1 and 2 into the more aggressive and explosive throwing dynamic of the arm into weeks 3 and 4. After finishing the extension phase you will work into the compression phase. Hybrid A The intent on this day is higher than a Hybrid B as you will approach 90% RPE (rate of perceived exertion). You may find this program works well for you just as it is, or you may need to tweak it here and there. This will create higher ground forces at foot plant and help transfer more energy into the upper half through a good lead leg block. You must also be strong enough and prepared for the physical demands of the sport. Explore the drills. endobj As athletes develop, this program will too. Purpose To take the patterning of the arm action achieved through Marshalls and add a linear direction by adding the lower half. Without well timed rest and a clear intention of how to best prepare the arm in the off-season, pitchers may wonder why they are lacking endurance or velocity in season, or even worse, why they may be breaking down. In this video we go through 3 Drills to improve throwing velocity. 240 ft 3 throws Without ankle stability / mobility a huge strain will be placed on the already taxed hips. - 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 . 70 ft 1 throw 150 ft 3 throws Only your arm knows from day to day what it needs, and by eliminating predetermined restrictions on your arm, your arm will probably surprise you as to how many throws it wants to make each day, and how many times a week it wants to throw. 200 ft 1 throw 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). If you are competing weekly then velocity work can compromise your readiness for gameplay. 60 ft 5 throws (or more if needed) 135 ft 3 throws This is where listening to your arm is imperative. What weve found with the guys who have gone through our training program, and have been allowed to maintain their long toss (maintenance) program throughout the year, is that they have less of a need to have a significant rest or conditioning period throughout the year. Again, it is crucial for pitchers to stay off the mound during this period. 120 ft 1 throw ), Written by Maxx Garrett Catching Coordinator & Hitting Trainer. 150 ft 1 throw Make sure to complete the catching warm up before beginning. Velocity creation and improved performance is a deliberate, slow process with many weeks of self-doubt and despair. endobj Increase velo and strength with individualized programming. Reverse Throws are a standard in our plyo ball routine. Purpose We use the Step Behind Drill with athletes to help improve the lower half loading as well as drive pelvis rotation and timing. 160 ft 1 throw The style of use has a large variety, from "holds" to general throwing conditioning to high-intent throws. hbbd``b`i@i` m $#$@4 !$x{O M/t005@ 8 I 75 ft 10 throws Considering that you have the rest of the off season and in season ahead of you, its far better to take the extra time and insure that your base is deep and strong. 40-60 ft 15 throws Because you are staying off the mound, dont be surprised how often, and how long your arm wants to throw. Regardless, Week 3 and 4 are very personal. 75 ft 10 throws
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driveline throwing program for catchers 2023