driveline throwing program for catchers

225 ft + (optional 5-10 minutes of additional throwing at same distance or increase distance if the arm asks for it) Adhere to the on-ramping so you can build up a proper workload. 225 ft 3 throws A strong arm is one of the most sought-after skills in amateur catchers. We will use the tools we have now to help our athletes succeed on the field. 105 ft 5 throws Chief among all of our principles of our throwing program is the principle of listening to your arm. 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. 195 ft 3 throws 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. top of page. Learn how your comment data is processed. 210 ft 1 throw Caleb Thielbars is extraordinary. 70 ft 1 throw 2) Do you encourage (but not force) some type of distance throwing, or long toss. 7hgL&L,Ryif,YcgoL[4ghOU( Y#7fH MRBwh+eFLj(A\dqA7o7\xr|BUo[5]qa `MFt>I.!secx_ W N/ NzFpE1*wbN;s_xr"wcVbfXF#Y Ic`Ed(8#-`LdXi{#a{oCia+mIRqY)fbI5&J=, 9Zu%I d^OH%|# B_"#db:F\$N(|I 8>wV;6FTu2},q!|L03IL" i%H0>t1yf yCqOYmW4v:JhmNZ1 #P ;ImK,"IF&elM#P0b3Et{ 1]=i F7:A5'q;dKr4. 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. These stretches are crucial for injury prevention, endurance, recovery period and increased velocity. They would be great drills for you. 105 ft 3 throws The program has been designed to identify and address common sequencing, mobility and stability shortcomings as they relate to kinetic linking in the overhead motion. 210 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. This information is presented as a template only and not a specific recommendation for any individual athlete. 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. This is conditioning at its best because we are allowing the higher intelligence of the arm to guide us, and you will almost assuredly find that the more you allow your arm to throw (smartly and progressively), the more your arm wants to throw. You must be medically cleared to throw. It also has 8-weeks of receiving progressions aimed at addressing the main defensive skills of catchers. As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. Its hard to put a number of throws on it, or a time or distance measurement, but from my experience, based on a pitcher that throws in the 82-90 range, he will probably start pushing 240-300 feet by the end of the second week. 300 feet). 165 ft 3 throws Catcher's Throwing Program Phase I -complete a warm-up lap around the field before each step -all throws completed to tolerance, not to exceed 50% effort -complete a 90' sprint before each set within each step In a sense, our programs structure is to be structure-less. 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. Just as you are getting your arm in shape progressively, similarly, you also need to build a base with your arm circles/surgical tubing exercises. Reverse Throws are a standard in our plyo ball routine. 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. 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) There are 3 different training days split up for 3 different periods. This will change over time, but our goal is to find the movement solutions that work for each player. 220 ft 1 throws Hitting. There are a lot of ways to set up and create rhythm, along with options for how pitches get moved towards the zone. 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. %PDF-1.7 40-60 ft 15 throws 90 ft 5 throws Conduct research to further understand the skills, movements, and characteristics that make catchers elite. 2 0 obj 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. 210 ft 1 throw You will go through regular warm up and catch play in preparation for throwing down to second base. Our complete hitting program is now available. (Two or three throws each way) 3. 110 ft 1 throw We want our catchers to see what they look like and how they move. Certifications are good for the life of the course. endobj NON-SURGICAL INTERVAL THROWING PROGRAM Complete every other day unless otherwise specified. 90 ft 5 throws They have been around for quite some time and were not here to re-invent the wheel. Increase velo and strength with individualized programming. A swing doesnt necessarily have to pass the eye test. 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. 90 ft + (optional 5 additional minutes of throwing and/or increase distance if the arm asks for it) This is the essence of getting your arm into a positive cycle. Do the program exclusively. If no catch block is found, the CLR terminates the executing thread. 60 ft 5 throws (or more if needed) P 3LAbyi? See the full story here http://bit.ly/Drivelinebaseball Experiment and find what works in live ABs then transition to the season with a game plan, and coaching you can trust. STEP ONE: INTERVAL THROWING STEP TWO: FLAT-GROUNDPITCHING STEP THREE: MOUND PITCHING DESCRIPTION Playing catch with a purpose to gradually warm up and increase your throws in terms of intensity and distance Players throw from the pitching motion off flat-ground to gain feel for timing and consistent mechanics 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. Our off-season throwing program is based predominately on 4-6 weeks of Arm Care exercises (Surgical Tubing) and Long Toss. Note: If you choose the option of throwing beyond the predetermined peak throw that day (e.g. The goal of Phase 1 is to focus exclusively on stretching, hence the Stretching Out phase. 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. An Introduction to Driveline Catching: How We Train Catchers. Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. #shorts AtBatDinger ROAD TO 90MPH EP.1 (PLYO WALL DAY) Jose Gutierrez 95MPH Pitching Mechanics in our Launchpad Driveline Baseball Trey. . Having good ankle stability / mobility allows for getting into the deep squat or "primary position" and stay there more comfortably. In order to establish the best time to rest and rebuild a pitchers arm, you must establish, 1) what the pitchers workload has been like from the previous season/seasons (their past season may have been only the summer, or it may have been the preceding spring, fall and winter season as well), 2) find out how much pitching theyve been doing as opposed to training or conditioning (unfortunately, many pitchers pitch year round, and leave little or no time for training or conditioning), and 3), devise a plan that gives pitchers a chance to shut down and rest (minimum of 2-3 Weeks), and rebuild their arm for an additional 4-6 week period before getting back on a mound. 100 ft 1 throw Athletes who are looking to improve their catching skills. When you factor in limb size, mobility, stability, previous injuries, etc. 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. The Complete Throwing Program is a comprehensive, preventative, and systematic program designed for the athlete who throws overhand. The weights range from 3oz to 4lbs depending on company/brand you use. Athletes will receive programming based on strengths and weaknesses identified in an assessment. %%EOF Finally, the following distances are based on a college freshman with average arm strength. Use this research to continually improve and enhance our training program. 75 ft 10 throws Throw the medicine ball overhead against a wall, to the side . These throwing drills are good for any baseball player. The eleven-step J-Band exercise routine is designed to balance, strengthen & condition the rotator cuff & surrounding muscle groups. 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. 150 ft 3 throws 90 ft 5 throws Driveline Baseball This is Why Catchers Wear Gear. Shop Now. 40-60 ft 15 throws It is an essential workout for any baseball or softball player whose goal is to have a long and healthy career. 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. Jumping straight into without proper on-ramp. This mentality is what optimizes your ability to insure health, strength, endurance and improved recovery period. 120 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. One of the most powerful training tools we implement with catchers is a video delay feed. ), Written by Maxx Garrett Catching Coordinator & Hitting Trainer. 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. A catch/frame, however, does, because umpires make a judgement call based on what they see. 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. Looking forward to learning and coming back soon., Just thank you for creating a program like this because without it I would be throwing 90-92 with no idea how to keep my arm healthy., Our complete hitting program is now available. We want our catchers to see what they look like and how they move. This is where listening to your arm is imperative. Though most throwing programs are formatted so a pitcher has structure throughout the off-season, our throwing program places more responsibility on a pitcher listening to his arm. Warm up throwing is all done in preparation to throw PlyoCare balls at full intent. In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. You will only be executing the extension phase of catch play. 40-60 ft 15 throws Jumping up onto a bench and down is one effective move, as is performing a half-body turn each time you jump. 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. Using a medicine ball, perform explosive throwing movements with both hands, using your arms and legs to generate power. Additionally, we use Edgertronic cameras to film every catcher at 600 frames per second. The first ball you throw should not be the first throw of the program. 180 ft 1 throw 10K views 4 years ago baseball throwing & pitching In this video we will go over a couple of our favorite drills and exercises that help catchers with both their throwing velocity as well as. 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. Throwing program 6.) As athletes develop, this program will too. If the feeling doesnt get better after a couple of minutes, or the pain is obvious, then shut it down. Thats because each pitcher has their own unique history. 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. 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. 60 ft 5 throws (and any additional throws if needed), Week 3 (Monday, Tuesday, Thursday, Friday) For example, you may begin to notice that 20-30 minutes of throwing has turned into 30-40 minutes of throwing on certain days. *** Flat Ground Work Tuesday/Friday (15 Change-Ups, 10 Light Breaking Balls). 90 ft 1 throw Though the first principle of the previous article was to listen to your arm and allow it to guide you from day to day, there are still a number of players and coaches that feel more comfortable with having some form of structure or guidelines to follow some players simply respond better to having structure and some coaches find it more efficient to have a standardized program that everyone can follow. Physician approval . We believe that even the intangible skills that are often associated with catching can be developed. Since you are not throwing off a mound, you should have relatively good recovery period. This workout includes weighted ball throws and compression throws. 180 ft 1 throw % Ruwe's 42% K rate and 1.92 FIP were both in the 95th percentile across High-A relievers. 135 ft 2 throws 140 ft 1 throw All rights reserved. 160 ft 1 throw Explore the drills. 140 ft 1 throws 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. 140 ft 1 throw I love the metaphor of allowing your arm to take you for a walk. Regardless, Week 3 and 4 are very personal. Phase 2: Stretching Out & Pulling Down (10-14 Days). LEARN MORE Private Lessons Jaeger Sports offers private instruction at various times throughout the year for Arm Strength & Conditioning and Mental Training. Ankle Stability / Mobility. You can perform these drills and stretches for baseball catchers at any time. As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. 60 ft 5 throws (or any additional throws if needed) Our programming is designed to increase quickness, accuracy, and velocity. The desired rest period of the pitcher, along with the 4-6 week window of conditioning is the single most important factor in determining the pitchers health, strength, endurance and recovery period for the entire year (season) or until that point in which he feels he needs another significant break (rest), and begin a new conditioning cycle. We use them to coach good arm action from hand break to release, horizontal abduction (scap load), as well as training glove side integrity. Step Two: Mobility for Catchers Second step in turning your body into a high performing machine is mobilization. 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. You will want to be 100% before beginning any velocity training. 140 ft 1 throw 90 ft 5 throws Rio Rancho's only baseball and softball throwing program. 110 ft 1 throw 75 ft 10 throws Satisfactory functional testing 4. Peaking in velocity at age 34, developing a sweeping slider, and leveraged Drivelines heat maps for in-game command analysis. 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. You can also perform plyometric push-ups by exploding up off the floor in the middle of each repetition. For many years Ive been asked a number of questions about when and how pitchers should train in the off-season to best prepare for their upcoming season. SHOP. Phase 1: Stretching Out (10-14 Days). <>>> 40-60 ft 15 throws Dead ball block: Put a ball on the ground where a ball would if he was blocking a ball. The 90-90 position helps maintain a stable lower half in order to focus on upper body mechanics. That is lengthening out with long, loose, high-arching throws. By Nunzio Signore (BA, CPT, NASM, PES, FMS). Your body breaks down when you work hard. 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. Learn More. The primary goal of our throwing program is to build an extremely strong base or foundation, progressively. All these drills use plyo balls of varying weights listed in our plyo ball routines within our baseball throwing programs. He currently holds multiple Driveline velocity records. In this post, we describe our catching program and how it optimizes the skills that make a backstop irreplaceable to their team. Being a quality pitcher is a lot much more than simply catching a pitched ball and returning it to the pitcher. However, we're going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. 75 ft 10 throws Training Days. In this video we go through 3 Drills to improve throwing velocity. POST SURGICAL INTERVAL THROWING PROGRAM All athletes should seek medical advice before beginning this workout program. Catchers will be throwing at high intent, catching bullpens, and working on specific skills like receiving, blocking, and footwork. Athletes will receive programming based on strengths and weaknesses identified in an assessment. Ice for 20 min. These training plans address those with a different focus each day. 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. Catchers can make this shuffle quick to have it more game like. They have been branded by major companies such as Driveline Baseball amongst other companies and are used worldwide for all ages of throwers. 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. of throwing if it feels appropriate. Course Details. Here we go 60 ft 10 throws (and any additional throws if needed), Week 2 (Monday, Tuesday, Thursday, Friday) This allows us to see how the glove is approaching the ball and how clean a catchers movements were after the receipt. There is nothing more important than establishing this 4-6 week training window after proper rest. Mechanics for pitchers and position players. Lower-body plyometrics refers to jump training, and it is an effective way to build explosive leg power. 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. 300 feet), remember to come back toward your throwing partner (pull down phase) 10 feet per throw until you get back into 60 feet. Training Tools. Gameplay can also leave you compromised for your throwing program hurting any sort of growth and risking injury. This program has workouts for 6 days a week and includes machine work. 120 ft 3 throws Again, the arm will tend to want to increase its workload from week to week as it progressively gets into shape. Full, pain free ROM 2. The best athletes are always getting better to stay ahead of the competition. 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. To deliver the best training tools and methods to our athletes through data-driven programming. endobj 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. - 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 . In my experience, local batting cages are very generous when you are just coming in to receive off the machine. Velocity creation and improved performance is a deliberate, slow process with many weeks of self-doubt and despair. Plyo Ball Velocity These days are low on volume but high on intensity. Work on the swaying technique (opposite knee to the ground).

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