driveline throwing program for catchers

Its as if the better shape your arm gets into, the more it wants to throw the more it needs to throw. They have been around for quite some time and we're not here to re-invent the wheel. Certifications are good for the life of the course. 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. From setup to frame, block, or throw, we work to get our athletes in positions that set them up for success. Dead ball block: Put a ball on the ground where a ball would if he was blocking a ball. 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. Create and implement a data-driven program for developing catchers. I also really appreciate him being real, that goes a long way. Simple Vertical Leap Exercises to Improve Dunking, This 5-Minute Kettlebell Flow Is All You Need to Build Stronger Glutes, Baseball-Catcher: Weight Training Workout Week 3, Baseball-Catcher: Strength Training and Conditioning, Sports Fitness Advisor: Upper Body Plyometric Drills, Sports Fitness Advisor: Lower Body Plyometric Exercises. 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. :gE[I4I{U]V7r@V 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. A swing doesnt necessarily have to pass the eye test. The following provides a summary of each drill, its purpose, when we use them, our performance cues, sets / reps, common mistakes to avoid and a video to help you execute the drill properly. <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> Learn how your comment data is processed. 2) Do you encourage (but not force) some type of distance throwing, or long toss. e>lq3m t|HAGhyc> U$oqA1$Am p'WqnZ#'jPH\/Tv#2LG:PxLd\/"*|{E%Hcx)*'e$&XA{v0>#[|TI VA.A\$L5+&Ea'r}0np [0yEjul#_s ), Written by Maxx Garrett Catching Coordinator & Hitting Trainer. Conduct research to further understand the skills, movements, and characteristics that make catchers elite. These stretches are crucial for injury prevention, endurance, recovery period and increased velocity. If you have an athlete with extreme deficiencies, we recommend addressing these with mobility and stability exercises and then re-testing on a regular schedule. This mentality is what optimizes your ability to insure health, strength, endurance and improved recovery period. Without the proper base in place by rushing your pitchers back to the mound is like worrying about putting a roof on a house that doesnt have a structure in place yet. Explore the drills. 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). We believe that even the intangible skills that are often associated with catching can be developed. Why do we use them? Learn how your comment data is processed. One of the most powerful training tools we implement with catchers is a video delay feed. 4 0 obj Also, be aware that at 60 feet, especially if you have a strong arm, it may be dangerous to pull down at this distance. They have been around for quite some time and were not here to re-invent the wheel. %PDF-1.5 For others, it may mean stretching out and pulling down only 3 days a week. The Minnesota natives arsenal is as good as weve seen from him in the big leagues. Engineered to be the best. Nearly a year after training at Driveline, Ruwe topped out at 101 mph using a gray Plyo Ball . 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. 1. This is where listening to your arm is imperative. 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. 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. In the case of a typical pitcher who just finished his summer season, he should typically take a minimum of 2-3 weeks off to rest (physical and mental) after hes thrown his last pitch of the summer, and spend the subsequent 4-6 weeks to do nothing but train and recondition his arm. Course Details. IP$T2 l A!OvA0 s"a #mD*>D'j( 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. LEARN MORE Private Lessons Jaeger Sports offers private instruction at various times throughout the year for Arm Strength & Conditioning and Mental Training. Symbolically, your first 10-14 days of throwing should also follow this same mentality: stretching, loose arm action, range of motion, freedom, and so on. plyo ball, Back foot rotates opens early This negates much of the linear component of the drill, Causing a loss of trunk stack and in turn negatively affecting trunk stacking and lead leg blocking at foot plant, Watch for back knee behind the toe (sit in the seat next to you), Keep lead leg internally rotated as long as possible, Utilize efficient scap load while drifting forward, Push into the ground and feel the heel, Sets/ reps vary based on programming, but we never go above a 9 oz. A strong arm is one of the most sought-after skills in amateur catchers. 3 0 obj As you will see, this program is based on 3 days of throwing for week 1 and then evolves into 4 days of throwing for the next 5 weeks. P 3LAbyi? Depending on the amount of time off you took at the end of your last in-season, and how strong your arm is, you may throw as little as 5 minutes at 60 feet or 10 minutes at 90 feet on Day 1. 70 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. To deliver the best training tools and methods to our athletes through data-driven programming. If a player feels a need to throw for more than 4 days a week in any givenweek, simply do it. 100 ft 1 throw We will use the tools we have now to help our athletes succeed on the field. <> However, were going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. 190 ft 1 throw 90 ft + (optional 5 additional minutes of throwing and/or increase distance if the arm asks for it) Youth catchers going through PlyoCare weighted ball drills to improve arm action, pop time, and velocity.Click Here to subscribe to Driveline Baseball: http://bit.ly/SubDrivelineBaseballTwitter: https://twitter.com/drivelinebbInstagram: https://www.instagram.com/drivelinebaseball/Facebook: https://www.facebook.com/drivelinebaseballSnapchat: https://www.snapchat.com/add/drivelinebasesWant to train with us?Pitching Program information: http://bit.ly/DrivelinePitchingProgramHitting Program information: http://bit.ly/DrivelineHittingProgramBaseball Questions Answered Within 24 Hours: support@drivelinebaseball.comTrain with Driveline at HomeShop Training Gear and Programs here: http://bit.ly/DrivelineProductsFree 8-Week Throwing Program here: http://bit.ly/FreeWeightedBaseballProgramRemote Pitching Training: http://bit.ly/DrivelineUOur Weighted Axe Bat Training Bats + Hitting Program: http://bit.ly/AxeBats Driveline Pitching Manual: 40+ Programs and the Why behind them: http://bit.ly/HackingTheKineticChain Company Information:Address: 19612 70th Avenue South Unit #2-4Phone Number: (425)-523-4030Why Driveline? xWxd(b+:8O;l*^r>.@rNY3{ _ rc'3d087l7 Ej*/b#yR.5a; 3ivtYqgOO|B(~cz Gj~ptXSZ&46U8$>_@x#Uq*'Do-qY@ov =J$9qj#wGW[8HoHBg^,+7!a 9!\BsKY/a%iU `G7hIZ*()?tt%e%"8&9j8!27DK|EE78S.4 Kfw\ ujj7Oy@A(:M\R/yVj+Z=.dFFfF0t\>w@W]F64X04\pC=5CxG\WhQ*0(FB/pHc You may find this program works well for you just as it is, or you may need to tweak it here and there. In that case, the rest period may only be a week and the conditioning period may only need to be 2 weeks because the base from the Fall/Winter is still relatively strong). 170 ft 1 throws By Day 12, 13, 14, that same pitcher may be out as far as 300 feet or more for 30 minutes. Only the arm knows from day to day, what it wants and what it needs. Again, it is crucial for pitchers to stay off the mound during this period. As athletes develop, this program will too. 210 ft 1 throw This will create higher ground forces at foot plant and help transfer more energy into the upper half through a good lead leg block. Receiving is what catchers do the most and that is reflected in this program. 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. 90 ft 5 throws 2 0 obj Increase from 4 to 5 days a week (5 to 6?) With an in-house biomechanics lab, we focus on testing and retesting baseball drills and programs to develop the best pitching and hitting training. You may be surprised how far out your arm will take you because of the base youve developed from the first month. They would be great drills for you. The post An Introduction to Driveline Catching: How We Train Catchers appeared first on Driveline Baseball. Ready to get to work? Note: If you choose the option of throwing beyond the predetermined peak throw that day (e.g. 105 ft 3 throws Remember, on any given day, especially as you get into week 5 or 6, if you your arm feels like it wants to go beyond 240 feet, follow that instinct. Kevin Kelleher, Weatherford JC ( 2-3 x 400 ft; 2 x 400 ft; 9 years) 1) Do you allow for individuality (for each pitcher to throw according to their own needs as opposed to a one-size-fits-all approach), and. 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. Ruwe's 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. Every rep is replayed, which makes it clear whether it was a good receipt or not. Naturally, if a pitcher is truly listening to his arm, these increments may fluctuate. The first ball you throw should not be the first throw of the program. This will change over time, but our goal is to find the movement solutions that work for each player. 195 ft 3 throws If the arm is not ready to pull down in Weeks 3 and 4, continue to build distance and endurance. This information is presented as a template only and not a specific recommendation for any individual athlete. <>>> Finally, the following distances are based on a college freshman with average arm strength. Utilize that 5-10 minute window to allow your arm to continue to open up beyond 240 feet. 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. You must also be strong enough and prepared for the physical demands of the sport. It also happens to be a crucial pitch to command for any pitcher. 75 ft 10 throws I love the metaphor of allowing your arm to take you for a walk. This program has progressions for receiving, throwing, and blocking over the course of several weeks. 90 ft 1 throw 180 ft 1 throw Align your off-days from your lifting program with these recovery days as well. We want them to come back toward their throwing partner 10 feet per throw or so, with the same dynamics they made with their furthest distance throw that day (e.g. 225 ft 3 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. You will record your velocities of each Plyo Ball throw for multiple exercises. Nearly a year after training at Driveline, Ruwe topped out at 101 mph using a gray Plyo Ball . 120 ft 1 throw 120 ft 1 throw Work on technique. Ankle Stability / Mobility. Purpose Reverse throws are a ballistic movement that train power while helping to activate the posterior shoulder musculature when going into lay back. *** Flat Ground Work Tuesday/Friday (15 Change-Ups, 10 Light Breaking Balls). 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 You can perform lower-body plyometrics by simply crouching down and jumping as high as you can over and over, or you can create specific exercises. 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. 240 ft 3 throws Because endurance increases through this process as the muscles get in shape, recovery period improves because swelling tends to be minimized. For others, it may mean stretching out 6 days a week, and pulling down 2 days a week. The throwing portion of this program is a velocity program built for athletes who are returning to high intent throwing. 140 ft 1 throws %PDF-1.7 150 ft 3 throws 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. 90 ft 5 throws These can be completed on their own or after your throwing program. By not being in a hurry to get in shape, the muscles have a chance to stretch out more progressively, develop more efficiently, and recover more quickly. Throwing program 6.) Plyo Ball Velocity These days are low on volume but high on intensity. Driveline's Youth Development course is entirely online and self-paced. The premise is the same work on building your base by walking before you jog, and jogging before you run. 150 ft 1 throw 135 ft 3 throws A catch/frame, however, does, because umpires make a judgement call based on what they see. Ive found that pitchers who can get out to 300 feet throw in the 88mph range, those who can get out to 330 feet may push the low 90s and those who can get out to 350 feet are typically in the 93-98 mph range. You will be training velocity but also the proprioception to deliver different weights to your target. You will want to be 100% before beginning any velocity training. Rio Rancho's only baseball and softball throwing program. top of page. 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. The primary goal of our throwing program is to build an extremely strong base or foundation, progressively. 190 ft 1 throw 195 ft 3 throws 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. Motion capture and biomechanics will be used to analyze movement patterns during the throw. And thats we want our players to ultimately learn to do.know their arm. 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. 180 ft 1 throws 60 ft 5 throws (or any additional throws if needed) Satisfactory functional testing 4. Caleb Thielbars is extraordinary. 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. Phase 3: Deepening The Base: Building Strength and Endurance (10-14 days). This means that Weeks 1&2, Weeks 3-5, and Weeks 6-8 all have 3 specific receiving training days. Upper-body plyometrics will strengthen your arms and shoulders, which helps keep your arm strong for all the throwing a catcher has to do. 75 ft 10 throws 90 ft 1 throw . %%EOF 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. 225 feet in Week 5), then once you do peak out that day (e.g. Catchers can make quick adjustments based on this instant feedback loop. In any case, the things you should begin to notice is that your endurance is getting better (conditioning), your arm is feeling consistently stronger (conditioning) and your recovery period is amazingly good. Were here to help guide you to the best training option. 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. Warm-up - Begin at 20' and advance 20' at a time throwing 3-5 times at each distance . 1 0 obj Each video is followed by a short quiz. Additionally, after the 2nd week of throwing, there is an option to throw for an additional period time as each player reaches his furthest distance on that given day. 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. Consult a physician before starting any new workout regimen. You will go through regular warm up and catch play in preparation for throwing down to second base. 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. 120 ft 1 throw Read More January 11, 2023 . One of the most powerful training tools we implement with catchers is a video delay feed. You may find that 250 feet has turned into 300 feet and 300 feet has turned into 330 feet or more. This is an amazing source for my passion project of baseball training thank you for making this!!!! 287 0 obj <>/Filter/FlateDecode/ID[<351F710134024BC8A5AC9F07A87BC0E4>]/Index[269 42]/Info 268 0 R/Length 93/Prev 798528/Root 270 0 R/Size 311/Type/XRef/W[1 2 1]>>stream Squats are an exercise that builds leg power, which catchers need during a game, and to endure a full season behind the plate. Stretching out means just that maintain loose, relaxed arm action, put some arc on the ball and gradually move away from your throwing partner. For pitchers, you will also notice that by week 4, we recommend throwing change-ups at the end of your throwing session. We want our catchers to see what they look like and how they move. Training Days. Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. Ironically, the more throwing you do, the more you understand the difference between unhealthy feelings and a good soreness that you can throw through. Jumping straight into without proper on-ramp. Resist the urge to do more simply because you feel great. 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. Continue your development in season with year-round support and monitoring. Training catchers is mostly qualitative at this point, but we are working to change that. 140 ft 1 throw When an exception is thrown, the common language runtime (CLR) looks for the catch block that can handle this exception. 100 ft 1 throw After not competitively pitching for two years, Thomas Ruwe made the decision to come train at Driveline. 120 ft 1 throw All rights reserved. *:1g8wQkgDB[ 9B/Vam[LHcHhJ%C!:. We modeled this off very commonly performed programs. 80 ft 1 throw Our complete hitting program is now available. The arm will tell you what to do from day to day, and even throw to throw. 40-60 ft 15 throws 110 ft 1 throw 120 ft 3 throws 105 ft 3 throws How many throws you make at each increment is dependent on how your arm feels. Increase velo and strength with individualized programming. Any discrepancies can cause vaulting off the rubber, excessive lateral trunk tilt and or early/late pelvis rotation. Initially, players should rest for 12-15 seconds between throws and 5-8 minutes between sets. If you do not have access to a machine you can double down on the Plyo Ball and short toss work. plyo ball, Too large of an initial step, this can cause hips to land more closed than we would like at landing, Start with feet shoulder width apart in the balance position, Step back 1 to 2 feet (at the most) while counter-rotating to load the back hip, Sink into hip hinge as we the hands break, Aggressively use the lead leg to drive center of mass forward, Corkscrew into foot plant to create faster hip rotation and a better lead leg block, Jumping back can cause jumping or vaulting and direct force in a more vertical direction as opposed to linear as well as early trunk rotation, Start with hips far enough apart to be able to sink hips down. The best athletes are always getting better to stay ahead of the competition. This allows us to see how the glove is approaching the ball and how clean a catchers movements were after the receipt. Your body breaks down when you work hard. Upper-Body Plyometrics. Now it's in reverse. 75 ft 10 throws 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 should be moving aggressively at your target during these throws with a shuffle. 130 ft 1 throws An Introduction to Driveline Catching: How We Train Catchers. 150 ft 1 throw 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). We recommend trying out different setups and glove patterns to find what fits your style. Each phase lasts approximately 10-14 days. 75 ft 10 throws 200 ft 1 throw If the feeling doesnt get better after a couple of minutes, or the pain is obvious, then shut it down. All can have a negative effect on hip/shoulder separation. Purpose Marshalls are a big bang for the buck drill that I first saw Ron Wolforth use years ago and recently brought further into the limelight through Driveline. Some may throw a lot on the first day of their pull downs, and then only want to go out to 250 feet the next day and not pull down at all. Work on the swaying technique (opposite knee to the ground). Change ups are relatively easy on the arm, and throwing this pitch after the arms been stretched out so well is very effective. 165 ft 3 throws It is also recommended to put athletes through a detailed Functional Movement Screen to detect any functional deficiencies and asymmetries the athlete may have. These 3 training plans are meant to be repeated once during the week, giving you a total of 6 days of training. Do the program exclusively. 110 ft 1 throw A strong arm is one of the most sought-after skills in amateur catchers. of throwing if it feels appropriate. 80 ft 1 throw If you are competing weekly then velocity work can compromise your readiness for gameplay. Step Two: Mobility for Catchers Second step in turning your body into a high performing machine is mobilization. When pitchers truly understands the importance of resting and rebuilding their arms over a substantial period of time (4-6 weeks) in the off-season without stepping on a mound, they will best position themselves to not only peak at the right time (beginning of the season), but maintain or even enhance their base throughout the season. Since you are not throwing off a mound, you should have relatively good recovery period. 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. Consider it an investment in the length of your career. 90 ft 5 throws 40-60 ft 15 throws 130 ft 1 throw 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. Any athlete who has recently undergone a significant throwing arm injury needs to first finish any prescribed physical therapy and complete a physical therapists throwing program before starting this program. Stand with your hands on your hips, or a dumbbell in each hand, then step out to either side into a lunge.

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