105 ft 5 throws If you are competing weekly then velocity work can compromise your readiness for gameplay. Our programming is designed to increase quickness, accuracy, and velocity. Upper-body plyometrics will strengthen your arms and shoulders, which helps keep your arm strong for all the throwing a catcher has to do. See the full story here http://bit.ly/Drivelinebaseball This program should be undertaken only by physically mature athletes who are medically cleared to throw. We believe using the set as both a warm-up, movement prep, and recovery tool for pitchers effective as a part of an overall throwing program. Because endurance increases through this process as the muscles get in shape, recovery period improves because swelling tends to be minimized. Use the program trusted by 100s of pros. 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. This doesnt mean to push it beyond its means on any given day (Rule #1: ALWAYS listen to your arm). They would be great drills for you. This site uses Akismet to reduce spam. We believe that even the intangible skills that are often associated with catching can be developed. 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. 190 ft 1 throw We generally prescribe these a few weeks into the beginning of a program to allow time for other mechanics to clean up first. Focus on stretching, flexibility, range of motion, freedom, breathing and proper technique when doing these exercises. For others, it may mean stretching out and pulling down only 3 days a week. 200 ft 1 throw 80 ft 1 throw As you will see below, I have broken down our Throwing Program into 3 phases. Throwing programs often include Plyo Balls drills for improving pitching mechanics and overall movement patterns. up, who have undergone a full on-ramp and are throwing full intent prior to program start. 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). Ankle Stability / Mobility. Shop Now. 135 ft 2 throws Here we go. A catch/frame, however, does, because umpires make a judgement call based on what they see. 60 ft 5 throws (and any additional throws if needed), Week 3 (Monday, Tuesday, Thursday, Friday) How many throws you make at each increment is dependent on how your arm feels. endobj At Driveline, we identify the key skills that matter for a baseball catcher receiving, blocking, throwing and build programs to develop them, preparing catchers to be elite at whatever level they play at. We want our catchers to see what they look like and how they move. Before each day of throwing, we have our guys go through a very thorough arm circle (forwards and backwards) and surgical tubing program. Squats are an exercise that builds leg power, which catchers need during a game, and to endure a full season behind the plate. If no catch block is found, the CLR terminates the executing thread. The 90-90 position helps maintain a stable lower half in order to focus on upper body mechanics. 90 ft 5 throws Once your foundation is built, the remainder of the year becomes one of maintaining this foundation, and even strengthening this foundation. 240 ft 3 throws Use these drills to find what works for you. Strength Training for Catchers (Part One) - Overtime Athletes Blog Step 1: Establishing A Rest and Rebuild Period. The reason I mention this is pitchers may often shut down early because of false signs. Do the program exclusively. Catchers can make this shuffle quick to have it more game like. 2 0 obj This will create higher ground forces at foot plant and help transfer more energy into the upper half through a good lead leg block. An Introduction to Training the Baseball Catcher We have consulted with 5 MLB teams, 100s of Pro Players and Colleges of all sizes. As with all programs at Driveline, catching training is designed for the athlete who understands that improvement comes from focused effort over time. 130 ft 1 throw In essence, listening to your arm means to let it guide you to follow it. 40-60 ft 15 throws 135 ft 3 throws You must be medically cleared to throw. 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. 105 ft 3 throws 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. 3 Great Mobility Drills and Stretches for Baseball Catchers 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. 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. As athletes develop, this program will too. The purpose is two-fold. For some players, that may mean stretching out and pulling down nearly everyday for Weeks 3, 4, 5 and 6. For example, the more you throw, the more you arm will probably want to throw. You need to give it the proper nutrients, care, and rest to recover and build back stronger.. 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. We want our catchers to see what they look like and how they move. 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. Blocking pitches and pivoting to throw out base runners requires you to be quick on your feet. Without ankle stability / mobility a huge strain will be placed on the already taxed hips. 75 ft 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 . Every rep is replayed, which makes it clear whether it was a good receipt or not. Depending on how well he did the first two weeks, its possible that he may want to make closer to 20-25 throws on his way back to 60 feet. 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. Ready to get to work? PDF THROWING PROGRAM - Jeremy Burnham, MD Work on technique. Any discrepancies can cause vaulting off the rubber, excessive lateral trunk tilt and or early/late pelvis rotation. Driveline Baseball will not be held responsible for the injuries that happen as a result of following this or any other workout program. Receive training and in game insights all year long such as command and average miss distance. Jaeger Sports - Off Season Throwing Program 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. <>/Metadata 569 0 R/ViewerPreferences 570 0 R>> *** Flat Ground Work Tuesday/Friday (15 Change-Ups, 10 Light Breaking Balls). of throwing if it feels appropriate. 3 0 obj Practice jumping with both feet on the ground at once and with different combinations of one foot. However, were going to review which ones we recommend and what has worked, through trial and error, for our pitchers over the years. *** Flat Ground Work Begins on Tuesday/Friday (10-15 Change Ups), Week 4 (Monday, Tuesday, Thursday, Friday) You can also perform plyometric push-ups by exploding up off the floor in the middle of each repetition. A swing doesnt necessarily have to pass the eye test. 120 ft 3 throws 180 ft 1 throws 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. Your job is to put your arm in a position to throw as often as possible, with awareness and sensitivity to your arm, in order to progressively build a strong base. Initially, players should rest for 12-15 seconds between throws and 5-8 minutes between sets. 70 ft 1 throw 195 ft 3 throws 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. endobj Building Your Base By Listening To Your Arm. That is lengthening out with long, loose, high-arching throws. The main skills for catchers involve receiving, blocking, and throwing. 140 ft 1 throw POST SURGICAL INTERVAL THROWING PROGRAM This doesnt mean reckless abandon. Caleb went from being unrecruited, to Indy Ball, the Big Leagues, retirement, coaching D2 baseball, to getting back to the bigs as the 2nd most valuable reliever in the Twins bullpen in 2021. 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. This will change over time, but our goal is to find the movement solutions that work for each player. 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. 180 ft 3 throws 120 ft 1 throw Additionally, we use Edgertronic cameras to film every catcher at 600 frames per second. 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.
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