Season Preparation: On-ramping

It's still December, but in Texas, it's already time to start thinking about your spring season on-ramping. With high school and college teams beginning practices in January and many youth leagues not far behind, the training window is already turning into the preparation window.

Sufficient preparation is essential for both performance and health. Whether you spent the off-season training your butt off or resting and recovering from a year-round schedule, you don't want to show up to that first practice -- especially if it's a tryout -- and not be ready to go.

If you've been training, on-ramping for the season will mean transitioning to focused flat-ground work and eventually throwing from a mound. The goal is to translate off-season gains into baseball-ready performance.

Professional players are still 8-10 weeks from reporting, and at Driveline Baseball near Seattle, the pros have just started high-intensity throwing:

If you've been resting, however, on-ramping for the season will mean gradually returning to throwing. Most youth pitchers will fall into this category, and nearly all year-round pitchers should fall into this category. (Some pitchers don't even give themselves time to rest, playing in fall leagues and showcases well into December!)

Traditional prehab-style on-ramping focuses on constrained throwing (wrist flicks, elbow extensions, etc.) with limited intensity and restricted distances. As part of the ramp-up, throwing constraints are removed, intensity is increased, and distances are extended.

Coming off a period of rest is a great time to introduce a plyo ball program. The low-intensity, constrained throws at the beginning of such a program will not only physically prime the body for more intense throwing, it also gives the pitcher time to learn the new movements.

Starting out with heavier implements, such as Driveline's green and black PlyoCare balls, a plyo ball program tests the brain's neurological map for throwing, challenging it to become more efficient. As lighter implements are introduced and constraints are removed, the body continues to move toward readiness while a more efficient throwing pattern begins to take hold.

On the other hand, a traditional on-ramp program that uses only a standard 5oz baseball, while it will help prepare the pitcher for the upcoming season, will generally not provide enough of a training stimulus to challenge movement efficiency.

The clock is ticking on this off-season. Make sure you're ready for 2017.

Dynamic Pitching Development Program

The details have been finalized, and I will be starting up an advanced, long-term development program for serious athletes.

The development program is designed to be a long-term program that will help recovery after the season, training-and-gaining in the off-season, and maintenance during the season -- with a focus on long-term, individualized development rather than short-term, cookie-cutter results.

This program builds on the lessons from the introduction program, and sessions will feature extended warm-up and cool-down routines, more advanced training tools, access to instant training feedback via radar and video, as well as focused attention on strength and mobility that simply can't be fit into the introduction program's 1-hour sessions.

The development program's 2-hour sessions are designed with an open-session concept. Athletes will have full access to the facility and our materials for the entire two hours, but there is no strict schedule in place. If you have a light day planned, you can probably be in and out in less than 1 hour, while a heavy throwing day with some corrective exercises or weight lifting might require the full two hours.

All sessions will run in partnership with Defy Gravity Speed and Agility Training at My Batter's Box in Prosper, TX on Monday and Thursday evenings from 7:00 PM - 9:00 PM. Three options will be available: Monday only, Thursday only, or Monday and Thursday. The first 5-week block starts on Monday, January 4, 2016!

For registration details or other questions, please feel free to reach out to me through my contact form.

The Dynamic Pitching Introduction program will continue to run 1-hour sessions at 5:00 PM and 6:00 PM on Monday and Thursday evenings.

Dynamic Pitching Program Introduction

Dynamic Pitching Program Introduction

Starting on Monday, November 9, 2015, in partnership with Defy Gravity at My Batter's Box in Prosper, TX, I am starting an introductory pitching development program that borrow's heavily from Driveline Baseball's The Dynamic Pitcher.

The 5-week, 10-session program will meet on Mondays and Thursdays in one of three time slots: 5:00 PM, 6:00 PM, or 7:00 PM.

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My Approach to Training Pitchers

No two pitchers are the same. Even two pitchers with similar body types and mechanics likely have different diets, sleep habits, attitudes, experiences, and physical adaptations. They learn in different ways and respond differently to stress. 

And it doesn't make sense to give the same program to a light-tossing, pain-free pitcher that you would give to a flame-thrower with anterior shoulder pain, does it?

One size does not fit all. The program needs to fit the pitcher.

I want you to throw without pain.

My first step isn't far off from the first step at Ron Wolforth's Texas Baseball Ranch where they start with the pain. No matter what your other limitations are, pain will unquestionably hold you back.

A simple physical assessment taken from Kyle Boddy (Driveline Baseball) and a pain survey are the first steps in this individualized approach to training. This will help identify the cause(s) of the pain and help determine our initial focus for reducing and hopefully eliminating your pain.

If you are free of pain, you are free to train.

I want you to throw harder and stay healthy.

Driveline's throwing program is designed to produce efficient mechanics through guided self-discovery -- drills designed to help you teach yourself how to be more efficient! The program isn't just about building efficiency, though; it's also about fitness.

The strength portion of the program will be emphasized for those lacking a good foundation of strength. A good strength program will improve not only strength but also general kinesthetic awareness. You will discover how to feel what your body is doing.

The throwing program will use a variety of implements and modalities to train your body and arm to produce healthier velocity. Among these are heavy baseballs, light baseballs, heavy wrist weights, reverse throws, long toss, resistance bands, and more!

A full warm-up that focuses on proper muscle activation and a post-workout recovery protocol are vital to the process and included in the program.

I want you to think about executing your pitches not your mechanics.

It has been 7 1/2 years since I gave my last "pitching lesson", and I do not intend to ever give another. We may discuss mechanics and movement patterns and their pros and cons, but I will not micromanage your mechanics.

Mechanics will be learned during the drills in the throwing program. When you are on the mound, your primary focus must be on the pitch you are throwing. If we have done our work properly, your training will handle the rest.

If you work hard and commit to the process, you will get results.

I say this with confidence because I know the man that put the program together has done his research and has proven his results in practice. Kyle Boddy has tested every drill and exercise in this program, and I trust his work. (I highly encourage you to check out the Driveline Baseball website, especially the blog!)

Ready to learn more?

If you're still reading, that probably means you're either ready to sign up or you have more questions. Either way, the solution is to head over to my contact form and send me an email.

Announcing Summer Training

I've been away from coaching for too long. A couple of recent changes have been made that will allow me to get back into it, and I'm going to do it for free this summer. That's right. For June, July, and August (and maybe September), I will charge zero fees for coaching.

"What's the catch?" you ask. My schedule is not free-and-clear, so my availability will not be consistent. This is a big reason why I do not feel that charging a fee is the right thing to do at this time.

I am also capping this inaugural training group at 5 pitchers.

WHAT YOU NEED TO KNOW

Free for me does not mean free for you. You will be responsible for the cost of materials and any necessary facility fees.

We will be using the Driveline Velocity and Arm Care MegaKit - which contains plyo balls, overweight and underweight baseballs, and J bands. You will be expected to buy and use your own (or share with a friend, I guess).

driveline-megakit.jpg

At this time, I do not have a dedicated space for pitcher training, so we will be working at one of the many indoor facilities in the area. If I have my pick of places, our indoor work will be done in central/east Plano.

Not all work will be one-on-one. Group sessions will help spread facility fees across multiple participants.

I will be following the general philosophy of Kyle Boddy and Driveline Baseball. Sessions will be geared toward training for pitching and will not be what is typically thought of as a pitching lesson.

There are 5 openings, but that does not mean that 5 pitchers will be selected. Good candidates will be healthy, in decent baseball shape, and serious about training.

Due to my professional responsibilities, my schedule will be somewhat erratic. Ideally, we would meet 2-4 times a week, but many weeks, we will be lucky to get 2.

STILL INTERESTED?

If you are interested in free coaching in exchange for your hard work, click over to my contact form and shoot me an email. I am interested in your short-term and long-term baseball goals and why you think you're a good candidate. Please include your age and current level of play.