YOUR #1 CHOICE FOR CAREER MINDED PLAYER DEVELOPMENT

YOUR #1 CHOICE FOR CAREER MINDED PLAYER DEVELOPMENT

NOW ACCEPTING PRE-ORDERS  

EMAIL Info@bigleagueedge.com or call 253.333.2158 to place your order

NOW ACCEPTING PRE-ORDERS  

EMAIL Info@bigleagueedge.com or call 253.333.2158 to place your order

Train the skills of tomorrow TODAY.

Email Info@bigleagueedge.com or call 253.333.2158 for more info.

Train the skills of tomorrow TODAY.

Email Info@bigleagueedge.com or call 253.333.2158 for more info.

The following drills were specifically designed for your Velocity LOAD harness usage by former MLB pitchers Jim Parque and Mike Sirotka, NCAA pitching coaches Sean Taunt and BA Garner, and a multitude of top level pitching developers across the Nation. All drills are to be utilized with VeloPRO Baseball's pitching program that is backed by 15 years of pitching analytics data and over 20 different INDEPENDANT studies conducted at the University, lab, and field levels.

All the following drills are to be conducted in order from #1 - #6.

#1:  INCREASES POTENTIAL TO CREATE ENERGY.  

Train movement.

Not mechanics.

Get results within

3 weeks or less.*

Driven by expertise

and analytics.

Age specific.

Level specific.

Powered by:

How we get your performance potential into each pitch

Age specific.

Level specific.

Minimal

learning curve.

3-4 workouts

per week.

30min per day.

Plus strength.

How we get your performance potential into each pitch

Age specific.

Level specific.

Minimal

learning curve.

3-4 workouts

per week.

30min per day.

Plus strength.

How we get your performance potential into each pitch

Age specific.

Level specific.

Minimal

learning curve.

3-4 workouts

per week.

30min per day.

Plus strength.

How we get your performance potential into each pitch

Age specific.

Level specific.

Minimal

learning curve.

3-4 workouts

per week.

30min per day.

Plus strength.

How we get your performance potential into each pitch

Age specific.

Level specific.

Minimal

learning curve.

3-4 workouts

per week.

30min per day.

Plus strength.

How we get your performance potential into each pitch

Age specific.

Level specific.

Minimal

learning curve.

3-4 workouts

per week.

30min per day.

Plus strength.

How we get your performance potential into each pitch

Age specific.

Level specific.

Minimal

learning curve.

3-4 workouts

per week.

30min per day.

Plus strength.

What VeloPRO Baseball pitching drills

Developed by pitchers FOR PITCHERS 

NOW ACCEPTING ORDERS

Email Info@veloprobaseball.com for more info.

PITCH-ING ENHANCEMENT PROGRAMMING

#1: Step Through LOAD Drill 

ARE DESIGNED TO DO

By directly training your posture to maximize gravitational and Ground Reaction Force (GRF) energy potentials, your ability to create AND STORE energy exponentially improves - resulting in maximized performance.

#2:  TEACHES YOU TO SUPPORT ENERGY.  

Creating velocity without supporting its energy load can have disastrous consequences upon your health. VeloPRO pitching DIRECTLY trains support to maximize energy and force.

#3:  REQUIRES YOU TO USE ENERGY EFFICIENTLY.  

It is proven that timing and sync of energy transfers within your kinetic chain reaction (KCR) is what determines how hard you throw. But commanding velocity is what wins, and VeloPRO pitching gets you both velocity and command.

VeloPRO Baseball VL Harness Pitch-ing and Velocity Enhancement Programs

DEVELOPED BY PITCHERS FOR PITCHERS 

5 applications for age and level specific pitching needs

HS, NCAA, AND PRO (USE SCROLLER ON RIGHT TO VIEW ENTIRE PROGRAM):

90 DAY OFFSEASON VELOCITY AND PITCH-ING ENHANCEMENT PROGRAM

90 DAY OFFSEASON VELOCITY AND PITCH-ING ENHANCEMENT PROGRAM

YOUTH: AGES 11-13U (USE SCROLLER ON RIGHT TO VIEW ENTIRE PROGRAM):

60 DAY OFFSEASON VELOCITY AND PITCH-ING ENHANCEMENT PROGRAM

HS, NCAA, AND PRO (USE SCROLLER ON RIGHT TO VIEW ENTIRE PROGRAM):

60 DAY OFFSEASON VELOCITY AND PITCH-ING ENHANCEMENT PROGRAM

YOUTH: AGES 11 - 13U (USE SCROLLER ON RIGHT TO VIEW ENTIRE PROGRAM):

IN SEASON VELOCITY AND PITCH-ING ENHANCEMENT PROGRAM

AGES 11 - 18U (USE SCROLLER ON RIGHT TO VIEW ENTIRE PROGRAM):

#3: Leg Kick LOAD-out Drill 

#4: Rocker Velocity LOAD Drill 

#2: Separation LOAD Drill 

#5: Power T Drill 

#6: Fulcrum Velocity LOAD Drill 

TM

TM

The following 90DAY VeloPRO pitch-ING and velocity program is designed specifically for usage with the VL Harness, and is intended for the high school to pro levels. USAGE WITHOUT THE VL HARNESS IS NOT RECOMMEND, AS (1) SENSORY FEEDBACK, (2) MOVEMENT DEVELOPMENT, AND (3) UNSUPPORT OF THE THROWING SHOULDER AND ARM WOULD NOT BE ASCERTAINED TO THE WORK LOAD, TRAINING GOALS, AND/OR OVERSIGHT REQUIREMENTS SET FORTH BY THIS PROGRAM.

 

THIS PROGRAM IS NOT INTENDED FOR USAGE WITH WEIGHTED IMPLEMENTS, SUCH AS WEIGHTED BASEBALLS. WORK LOAD REQUIREMENTS OF THIS PROGRAM (IF USED WITH WEIGHTED BASEBALLS) WOULD PLACE TOO GREAT A STRESS LOAD UPON (1) RECOVERY RATES, (2) JOINT SUPPORT, (3) LIGAMENT AND TENDONS, AND (4) MUSCULAR RESPONSE. WEIGHTED BASEBALL TRAINING SHOULD BE UTILIZED SEPARATE AND OUTSIDE THIS PROGRAM'S APPLICATIONS.

 

Develops HEALTHY velocity that is both supported and competes for the win - rather than just a velocity or throwing program. Over 5 years of analytical pitching data and research (from the University, lab, and on field perspectives) supports this program usage. Data is INDEPENDANT of VeloPRO Baseball, which is highly important to the accountability and integrity of this program. USAGE DURING GAME COMPETITION OR SEASON IS NOT ADVISED BECAUSE PROGRAM DOES NOT TAKE INTO ACCOUNT PERFORMANCE STRESS OR WORK LOADS.

 

 

RECOMMENDED FOR:

 

1. HS aged pitchers whom have a full 3 months to commit towards velocity and pitch-ING development. Not a velocity program only, but develops from the GROUND up - ensuring health and support of throwing shoulder/arm are ascertained. Does not train arm speed alone, but lower half drive that supports arm speed increases. Work loads plateau to high levels. Ensure recovery rates and ratios. MUST BE IN OPTIMAL STRENGTH AND CARDIO SHAPE BEFORE STARTING THIS PROGRAM. Not recommended for post surgery or "recovery from injury" arms.

2. NCAA pitchers whom did NOT play summer baseball OR have a full 3 months to develop supported velocity and pitch-ING tools. Develops from ground up to ensure lower half drive is creating arm speed increases. Work loads plateau to high levels. Ensure recovery rates and ratios. MUST BE IN OPTIMAL STRENGTH AND CARDIO SHAPE BEFORE STARTING THIS PROGRAM. Not recommended for post surgery or "recovering from injury" arms.

3. MiLB and MLB pitchers whom are NOT playing winter ball, free agents seeking to re-sign, and/or pitchers whom will report trying to "win" a job. Ensure you have 30 full days of no throwing (after your season) before starting this program. Start 90days prior to reporting. Develops from ground up to ensure lower half drive is creating arm speed increases. Work loads plateau to high levels. Ensure recovery rates and ratios. MUST BE IN OPTIMAL STRENGTH AND CARDIO SHAPE BEFORE STARTING THIS PROGRAM. Not recommended for post surgery or "recovering from injury" arms.

 

 

The different aspects of the program are described below - with the actual daily throwing, lifting, running, and recovery routines listed under "Week 1" to "Week 12". Read over all the information BEFORE you start.

 

Use your VL Harness (as directed by the program) with all aspects of throwing. It provides the necessary sensory feedback and peaked athletic movement required to develop a (1) proper delivery, (2) increased velocity, (3) improved pitch plane, and (5) enhanced fastball movement and off speed break, and velocity. To better understand how to use your VL Harness, refer to our Tutorials page.

 

If you wish to have oversight or additional training, find a certified VeloPRO Baseball instructor near you or email Info@veloprobaseball.com.

 

 

RECOVERY AND WORK LOAD RATIOS:

The relationship between your work load and recovery rates should dictate how you utilize this program. Too much soreness/tightness the day after means your arm is not ready for the work load requirement. Do NOT push your arm to the point it is not recovering in time for your next throwing session. Follow these steps (IN ORDER) to procure  recovery/work load ratio(s):

 

1. If you are experiencing too much "day after" soreness/tightness, back off on rep amounts - not frequency.

2. If you still are not recovering (after completing Step 1), back off one drill per training section of each day's throwing regimen. Repeat until proper recovery levels are attained and work from there.

3. No matter how your arm recovers, if you feel pain - stop and re-evaluate frequency, fitness levels, and recovery times.

4. When evaluating, know the differences between (1) fatigue, (2) soreness, (3) tightness, (4) achiness, and (5) pain. Some soreness and fatigue is good, but too much will lead into post throwing achiness that does not subside (tendonitis). It can also lead into "day after" tightness that does not work itself out quick enough. Any type of pain is not good and you should stop immediately.

5. "PAIN" is a sharp painful sensation when you perform a certain movement. "FATIGUE" is your arm or body feels tired. "SORENESS" is similiar to "TIGHTNESS", but the later does not loosen itself out or subside quickly. "ACHINESS" is a throbbing sensation -  indicator the presence of tendonitis or start of such. Remember that your arm is a muscle and needs to be used, but NOT overused.

6. Proper monitoring of recovery rates will require you to stop throwing once you feel like your arm is used. Stop after you feel this "sensation" - as it is the start of fatigue. Do NOT push past this, or your next day's throwing regimen will suffer.

7. Build and plateau your throwing frequency and reps to maximize recovery rates. It will take about a month to fully understand how your arm and body are responding to the below.

8. Adhere to all rest requirement(s) between drills, exercises, or sets - even if you feel you are recovered.

 

This is an off season pitching and velocity building program, and does not take into account performance work loads. If you are currently in a season, do NOT use this program - as recovery rates will not be ascertained.

 

 

USAGE AND PROGRAM KEY:

Always use your Velocity LOAD Harness with every aspect of the program (except strength and running). There are two ways to use your VL Harness (denoted in the program key). Back hip (BH) contours your back hip to train linear drive, ground reaction force (GRF), and sync of front foot strike. Front hip (FH) contours your front hip to train rotational torque and sync of lower-to-upper half kinetic reaction force. Refer to our Tutorials videos for more detailed usage.

 

There are 3 different training components PER DAY to the program - (1) Throwing, (2) Running/recovery, and (3) Strength. Ensure you have the right VL Harness placement PER DRILL (as denoted per drill below).

 

For drills within each training component:

1. Each drill in the program has a number #1 - #6 that corresponds with the number of a drill in the videos shown at the top of this website page. For example, if drill #1 is listed in your day's throwing routine, you are to do the Leg kick posture drill, which is described in video #1 at the top of this website page.

 

Training components of the throwing program and what they mean:

1. Delivery training - develops pitching delivery efficiency, mechanics, movements, and tempos.

2. Velocity/long toss training - increases arm speed, whip, endurance, velocity, plane, and lower half drive.

3. Pitching training - designed to increase execution ratios, pitchability, and command.

4. Pre-throwing training - Gets body and arm ready for the day's work requirements.

4. Running and recovery training - increases cardio fitness, endurance, and recovery.

6. Strength training - develops pitching specific strength in a kinetic chain reaction.

 

Program key:

1. BH - VL Harness is placed on back hip (application described above).

2. FH - VL Harness is placed on front hip (application described above).

3. PEL - Perceived effort level of throwing or running.

100% is max intensity throwing (on a line) or max intensity sprinting.

90% is controlled high intensity throwing or sprinting.

80% is slight arc or medium intensity sprinting.

50% is active warm up or medium rate jogging.

 

 

90DAY PITCHING AND VELOCITY PROGRAM*

The following program includes every required aspect of pitching development. It is a general guideline that gives your pitching career a fully comprehensive approach to winning on the mound. This is an off season workout plan that does not take into account performance requirements and/or work loads. Constantly monitoring recovery is the key to ensuring success. If you have questions, email Info@veloprobaseball.com.

 

 

-PRE-THROWING TRAINING COMPONENT DESCRIPTION-

Before every throw day, you will conduct Steps 1 - 3 (below) BEFORE you start the day's throwing regimen. Do not skip, as this is a portion of your daily routine that gets your body and arm kinetically synced with muscular response.

 

1. Active body warm up - Conduct an active body warm up. 5min of agility and flex warm up, 5min of static stretching of both upper and lower half, and 5min of band work for your shoulder and scap load. Agility and flex warm up exercises can include high knees, bounders, jogging, side shuffling, etc. Band work needs to include rotator cuff protraction, retraction, and scap load drills. Ensure you activate internal and external ROMs for all cuff muscles - IN ALL BODY POSITIONS. For band work, find a program that works for you. There are many readily available on the internet that will suffice.

 

2. Interval KCR warm up - It is important to get your entire body working as one unit to sync your kinetic chain reactors (KCR) - once it is stretched and you have blood flow. To do this, do about 5-10 sprints at 90' length. Conduct them at 50%, 75%, and 100% PEL.

 

3. Active arm warm up - Throw at around 60 - 80 feet at 50% PEL to warm your arm up BEFORE you start with any daily throwing routines that will include Delivery, Velocity, and/or Pitching training component(s). See below for specific routines.

 

 

 

-RUNNING AND RECOVERY TRAINING COMPONENT DESCRIPTION-

Immediately after you finish your throwing, do your cardio cool down. Each day will provide a few cardio conditioning options (choose one only). If you are pitching in a game - THE DAY BEFORE, you should do ten 150' long sprints at 100% PEL after your throwing routine. Disregard any required daily program running. Then start on Day 1 (the day after you pitch in a game).

 

There will be some adaptations to this running program - based upon game frequency. Just make sure you are recovering enough to be "fresh" for your game appearances or throwing regimens. Conduct all running AFTER your day's throwing. Do NOT do it beforehand. Additionally, all below running routines are to be conducted on the warning track of a 60/90 regulation sized baseball field. If you do not have access to a field, use the last option within each day's running routine.

 

For cuff band work, there are many popular programs available. Jaeger Sports has a great sequence and we highly recommend its usage. Most implement the same exercises and application components. Find one that suits your needs.

 

POST COOL DOWN AFTER A GAME APPEARANCE:

15min on a treadmill or general running at 50% PEL.

1. Treadmill should be at a 7 speed with incline of about 3.

2. General running is a jog at 50% PEL to flush your system.

3. Finish out with cuff band work.

 

DISTANCE FLUSH:

25min of constant running at 50% PEL.

1. Constant running provides no rest and is a flush with limited cardio intensity.

 

SPRINT INTERVALS:  

10x bow and arrows OR 10 JSWs.

1. Bow and arrows are sprints at 100% PEL to centerfield. Jog at 80% PEL to opposite foul line. 60sec rest between.

2. JSWs (jog/sprint/walk) is jog at 80% PEL to 1st gap, sprint at 100% PEL to opposite gap. Walk to foul line. No rest.

3. 10x 30/30/30s. Sprint for 30sec at 100% PEL. Jog for 30sec at 80% PEL. Walk for 30sec. No rest between.

 

LIGHT INTERVALS:  

10x Poles OR Center and Gaps at 75% PEL.

1. Poles are a medium jog from foul line to foul line on the warning track. Rest 30sec between reps.

2. Center and Gaps are a medium sprint to centerfield wall, jog to gap, walk to foul line. No rest between reps.

3. 10x 45sec medium jogs with 30sec rest between reps.

 

MEDIUM DISTANCE FLUSH:  

15min flush or jog at 50% PEL AND 10min of jump rope.

1. Jog for 15min anywhere to get a flush.

2. In addition to jog, do 10min of jump rope with a 90sec active / 30sec recovery ratio.

 

AGILITY LADDERS:  

20min of any type of speed ladder training OR Sprint work at 75% PEL.

1. Speed ladder training can utilize any popularized agility exercise. 90sec at 75% PEL with 30sec rest. 20min regimen includes exercises and rest.

2. Sprint work is 75yd sprints at 75% PEL. Rest for 30sec in between sprints.  

 

 

-STRENGTH TRAINING COMPONENT DESCRIPTION-

Ensure you have oversight for this portion of the program. FORM IS EVERYTHING. Improper form can lead to injury and a lack of proper strength development. If you lack experience in strength training, working with a certified trainer is highly recommended.

 

Always conduct this portion of the program AFTER you finish throwing. If you must lift before throwing, allow for 60min recovery time before commencing any type of throwing. If you have a game, do NOT strength train that day. If you feel too much soreness or tightness, cut back on your day's strength training to ensure proper recovery. You can upload any of the following regimens with more reps, higher intensity, more weight, incline or decline, and/or weighted vests, medicine balls, or physioballs. Younger athletes should not utilize any weighted apparel or weights.

 

There is NO rest in between reps. Take ONLY 15sec between reps or sets to get set up and ready for your next exercise. This type of high intensity training increases endurance, recovery rates, and cardio fitness levels. This is a push/pull routine developed by top baseball strength trainers whom have decades of expertise at the MLB levels. A push/pull strength routine trains the accelerator (while indirectly training decelerators) - and vice versa. This builds your body as one moving unit that connects your entire KCR. Such routines are NOT readily available to the general public and require proper form, recovery levels, and intensity levels to ascertain.

 

CIRCUIT #1:  LOWER HALF FUNCTIONAL STRENGTH CIRCUIT

Use body as weight ONLY. Upload with medicine ball if desired. 35sec per exercise. No rest. Repeat Steps 1-9 three times. After you finish this circuit, do cuff strengthening.

 

1. Squats. 20rep minimum.

2. Lower ab exercise of choice. 20rep minimum.

3. Forward alternating lunge. 20rep minimum.

4. Regular ab exercise of choice. 20rep minimum.

5. Backward alternating lunge. 20rep minimum.

6. Twisting ab exercise of choice. 20rep minimum.

7. Alternating box step ups. 20rep minimum.

8. Side lunges. 20rep minimum.

9. Lower ab leg lifting exercise of choice. 20rep minimum.

 

CIRCUIT #2:  LOWER HALF EXPLOSIVE STRENGTH CIRCUIT

8reps per exercise. One set equals 8 total exercises. After you finish this circuit. do cuff strengthening.

 

1. Front chops:  Above head to between legs. As you chop move into a body squatting position.

2. Diagonal left chops:  Above head to left hip. As you chop, move into a body squatting position.

3. Diagonal right chops: Above head to right hip. As you chop, move into a body squatting position.

4. Left lunge chops:  Start in leg kick position w/ med ball overhead. Stride out with left leg and chop med ball diagonally. Spring back up and repeat.

5. Right lunge chops:  Start in leg kick position w/ med ball overhead. Stride out with right leg and chop med ball diagonally. Spring back up and repeat.

6. Right side diagonal wall throws:  Start in squat position about 3' from wall with med ball at right hip. Throw ball into wall. Catch bounce and absorb energy with a twisting action of hips. Repeat.

7. Left side diagonal wall throws:  Start in squat position about 3' from wall with med ball at left hip. Throw ball into wall. Catch bounce and absorb energy with a twisting action of hips. Repeat.

8. Med ball slams: Start with med ball overhead. Slam ball into ground. Catch the bounce up and repeat.

 

CIRCUIT #3:  UPPER HALF STABILIZING LOAD CIRCUIT

30sec per exercise. One set equals 5 total exercises. After you finish this circuit, do cuff strengthening.

 

1. Wall bounces:  Stand 3' from wall w/ med ball overhead. Feet are shoulder width apart. Bounce ball against wall on fingertips. Limit forearm absorption rate. Works finger and wrist strength.

2. Chest passes:  Stand 3' from wall w/ med ball at chest in a squat position. Bounce ball against wall and absorb with forearms. Elbows should stay stationary. Works finger and tricep strength.

3. Overhead throws:  Stand 3' from wall w/ med ball overhead in stride position. Bounce ball against wall and absorb with entire arm - moving shoulders and scapula with a slight bend in elbows. Works shoulder and scapula load.

4. Left side strider throws:  Stand 5' from wall w/ med ball overhead in leg kick position. Stride out like you would pitching and throw ball against wall. No bounce absorption. Pick ball up and repeat.

5. Right side strider throws:  Stand 5' from wall w/ med ball overhead in leg kick position. Stride out like you would pitching and throw ball against wall. No bounce absorption. Pick ball up and repeat.

 

CIRCUIT #4: UPPER HALF ACCEL/DECEL PERFORMANCE STRENGTH CIRCUIT

10reps per exercise. Do Sets 1-4 one time only. After you finish this circuit, do cuff strengthening.

In between each exercise, do an ab exercise of choice. Train all quadrants of your ab muscle group by using twisting, lower, middle, and upper ab strengthening exercises. Concentrate mainly upon twisting and lower ab quadrants. Can upload with any load application (weights, bands, plates, etc). Younger athletes should not utilize any upload application(s) except for plane change, medicine ball, resistance band(s), or body weight.

 

SET 1:

1. Flat chest exercise of choice. Push up or dumbbell presses only. No machine.

2. Overhead back pulldown exercise of choice. Machine only.

3. Dumbell curl bicep exercise of choice. Dumbbell only.

4. Flat pulldown bar tricep exercise of choice. Machine only.

5. Side lift shoulder exercise of choice. Do not lift above shoulder level. Dumbbells or medicine ball only.

6. 60sec of skaters or slide board. Rest 90sec for recovery before starting Set #2.

 

SET 2:

1. Incline chest exercise of choice. Push up or dumbbell presses only. No machine.

2. Sitting pull/row back exercise of choice. Machine only.

3. Hammer curl exercise of choice. Dumbbell only.

4. Rope pulldown tricep exercise of choice. Machine only.

5. Front lift shoulder exercise of choice. Do not lift above shoulder level. Dumbbells or medicine ball only.

6. 90sec of jump rope. Rest 90sec for recovery before starting Set #3.

 

SET 3:

1. Fly chest exercise of choice. Machine only.

2. One handed bench rowing back exercise of choice. Do not go deep on your fly ROM. On flat bench only.

3. Preacher curl exercise of choice. Barbell only.

4. Overhead tricep press exercise of choice. Machine only.

5. Trap exercise of choice. Do not lift above shoulder level. Machine only.

6. 60sec of high knees, wall climbers, or burpies (choose one). Rest 90sec before starting Set #4.

 

SET 4:

1. Retraction wrist exercise of choice. Resistance bands only.

2. Static plank exercise of choice. Plank exercises require you to maintain a static planking position.

3. Protraction wrist exercise of choice. Rice bucket or rope twist only.

4. Plank with scap load/unload exercise of choice.

5. Twisting wrist exercise of choice. Resistance bands only.

6. 90sec of jump rope.

 

CIRCUIT #5: LOWER HALF ACCEL/DECEL PERFORMANCE STRENGTH CIRCUIT

10reps per exercise. Repeat Sets 1-4 two times. After you finish this circuit, do your cuff strengthening.

In between each exercise, do an ab exercise of choice. Train all quadrants of your ab muscle group by using twisting, lower, middle, and upper ab strengthening exercises. Concentrate mainly upon twisting and lower ab quadrants. Can upload below exercises with any load application (weights, bands, resistance, etc). Younger athletes should not utilize any upload application(s) except body weight, medicine balls, resistance band(s), plane change, or plyoboxes.

 

SET #1:

1. Body width foot placement squat exercise of choice (regular). No machine.

2. Forward lunge with overhead medicine ball chop. Arch back at bottom of lunge. Alternate feet.

3. Jump squat with body weight only.

4. Backward lunge with reverse overhead medicine ball chop. Arch back at bottom of lunge. Atlernate feet.

5. Scissors jumping lunges with medicine ball overhead. No chopping action (static position). Rest 2min before starting Set #2.

 

SET #2:

1. Hack squat on machine.

2. Forward lunge with a twist. Arch back at bottom of lunge. Alternate feet.

3. Split squat. No machine. Change foot positioning after 5 reps.

4. Backward lunge with a twist. Arch back at bottom of lunge. Alternate feet.

5. Skaters for 60sec. Rest 2min before starting Set #3.

 

SET #3:

1. Body squats for 30sec. Do them as fast as you can. 15sec recovery.

2. Jump squats for 30sec. Do them as fast as you can. 15sec recovery.

3. Burpees with a jump and high knees at top of jump for 30sec. Do them as fast as you can. 15sec recovery.

4. Rock climbers for 30sec. Do them as fast as you can. 15sec recovery.

5. Forward to backward lunge on right leg. 20sec. Do them as fast as you can. 15sec recovery.

6. Forward to backward lunge on left leg. 20sec. Do them as fast as you can. 15sec recovery.

7. One legged step ups for 20sec (left leg only). Do them as fast as you can. 15sec recovery.

8. One legged step ups for 20sec (right leg only). Do them as fast as you can. 15sec recovery.

 

 

 

-DAILY THROWING, RUNNING, AND STRENGTH ROUTINE-

There are three types of throwing components (Delivery, Velocity, and Pitching - described above) you will utilize PER DAY that develop (1) pitching abilities which compete for the win AND (2) velocity that enhances your ability to win. Each type of throwing component is denoted within the program's daily throwing regimens (see below).

 

Additionally, each day's routine includes your daily running plan and strength circuit.

 

Ensure your recovery is peaked. If you cannot finish out the day's throwing requirements, cut back and re-evaluate to ensure proper recovery. "Recovery" is defined as your arm feeling fresh the next day. Some days, you will feel a bit tired or sore. Cut back on that day's throwing to ensure your following day's throwing is not effected. Additionally, to aid in recovery - ice or do therapy only AFTER you have finished out your running and lifting for that day. Monitoring your recovery rates is how you will discover at what levels your arm can be utilized.

 

Again, understand that this is an off season throwing plan that does not into account performance work loads. Additionally, this is NOT a post surgery throwing program. For such, email Info@veloprobaseball.com and we can get you a program to use.

 

 

1. IF YOU ARE INDOORS AND DO NOT HAVE ACCESS TO THE DISTANCE RATINGS (FOR THROWS), SIMULATE BY THROWING HIGHER INTO NET AT A SPECIFIC TARGET. DO NOT JUST THROW BASEBALL INTO NET, BUT PICK OUT A SPECIFIC SPOT. ADDITIONALLY, RUN-AND-GUNS, PULLDOWNS, OR BALLISTIC STYLE THROWING IS NOT A TYPE OF THROWING THIS PROGRAM OR VELOPRO BASEBALL SUPPORTS WITH OUR HARNESS. ALL SUCH TYPES OF THROWING HAVE BEEN PROVEN (THROUGH OUR DATA AND INDEPENDANT RESEARCH STUDIES WE HAVE CONDUCTED) TO HAVE A NEGATIVE EFFECT UPON COMMAND AND PLANE FOR YOUNGER OR DEVELOPING ARMS. MiLB AND MLB ARMS WERE NOT RESEARCHED.

 

2. WHETHER INDOORS OR OUTDOORS, DO NOT ALLOW YOUR THROWS TO REACH ABOVE 15'. IF YOU CANNOT MAKE THE DISTANCES (IN THE AIR), LET THE BASEBALL BOUNCE TO YOUR TARGET. ONCE YOUR LOWER HALF INCREASES ITS LINEAR DRIVE FORCE, GRF, AND LINEAR-TO-ROTATIONAL SYNC (THROUGH THE VL HARNESS), YOUR ARM SPEED WILL INCREASE - EFFECTIVELY CARRYING THE BASEBALL FURTHER AND ON TARGET. THIS IS THE ESSENCE OF HEALTHY VELOCITY THAT WINS. 

 

3. THE RECOVERY TIMES ARE IMPORTANT, AS THEY ARE DESIGNED TO GET YOUR ARM IN SHAPE QUICKER AND ALIGN WITH QUALITY INNINGS WORK LOADS. ALTHOUGH YOU MAY FEEL READY TO PROCEED ONTO THE NEXT EXERCISE, DRILL, OR SET, ADHERE TO THE ENTIRE RECOVERY LENGTH BEFORE MOVING ON.

 

 

Time limits denoted for throwing durations.

(BH) or (FH) denotes back hip or front hip placement of VL Harness. Unhooked means to unhook bungees.

(x) denotes amount of throws or pitches.

"ROM" is range of motion.

 

 

-WEEK 1 DAILY ROUTINE-

 

Delivery component (BH). Throw 2 inside / 2 outside FB sequence for all drills to catcher on flat:

MON, WED, FRI (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 50' (described in videos). 15x per drill at 80% PEL.

 

Long toss component (BH). Throw to opposite arm side at all times.

MON, WED, FRI (60sec rest between distance ratings):

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

2min at 80'. 80% PEL.

2min at 90' w/ crow hop. 80% PEL.

2min at 80'. 80% PEL.

 

Pitching/Velocity component:

N/A

 

Running/recovery component:

Running plans listed above. Do arm care/recovery after throwing.

Mon - Distance.  

Wed - Medium Distance.

Fri - Agility Ladders.

Sat - Sprint Intervals.

 

Strength component:

Description of strength circuits listed above.

Mon - Circuit #4

Tues - Circuit #5

Wed - Circuit #2

Fri - Circuit #1

Sat - Circuit #3

 

 

-WEEK 2 DAILY ROUTINE-

 

Delivery component (BH). Same sequencing:

MON, WED, FRI (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 60' (described in videos). 15x per drill at 80% PEL.

 

Long toss component (BH). Throw to opposite arm side at all times:

MON, WED, FRI (60sec rest between distance ratings):

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

2min at 80'. 80% PEL.

2min at 90'. 80% PEL.

2min at 110' w/ crow hop. 80% PEL.

1min at 90' w/ crow hop. 80% PEL. Unhooked.

1min at 80'. 80% PEL. Unhooked.

 

Pitching/Velocity component:

N/A

 

Running/recovery component:

Running plans listed above. Do arm care/recovery after throwing.

Mon - Light Interval

Tues - Distance

Wed - Sprint Intervals

Thurs - Medium Distance

Fri - Light Interval

Sat - Agility Ladders

 

Strength component:

Description of strength circuits listed above.

Same as Week 1.

 

 

-WEEK 3 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

MON, TUES, THURS, FRI (60sec rest between distance ratings):  

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 10x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW TO OPPOSITE ARM SIDE AT ALL TIMES:

MON, TUES, THURS, FRI (90sec rest between distance ratings):  

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

2min at 90'. 80% PEL.

2min at 100' w/ crow hop. 90% PEL.

2min at 125' w/ crow hop. 90% PEL.

2min at 100' w/ crow hop. 90% PEL. Unhooked.

1min at 80'. 80% PEL. Unhooked.

 

PITCHING/VELOCITY COMPONENT:

N/A

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

Mon - Light Interval

Tues - Medium Distance

Wed - Distance

Thurs - Sprint Intervals

Fri - Sprint Intervals

Sat - Distance

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Mon - Circuit #5

Tues - Circuit #4

Thurs - Circuit #1

Fri - Circuit #3

Sat - Circuit #2

 

 

-WEEK 4 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

MON, TUES, THURS, FRI (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 10x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW TO OPPOSITE ARM SIDE AT ALL TIMES:

MON, THURS (90sec rest between distance ratings):

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

2min at 100' w/ crow hop. 80% PEL.

3min at 125' w/ crow hop. 90% PEL.

2min at 150' w/ crow hop. 90% PEL.

2min at 125' w/ crow hop. 90% PEL. Unhooked.

1min at 100' w/ crow hop. 90% PEL. Unhooked.

 

PITCHING/VELOCITY COMPONENT (BH). ALTERNATE INSIDE/OUTSIDE:

TUES, FRI: (2min rest between distance ratings):

VELOCITY LOAD AND COMMAND TRAINING

10 throws w/ crow hop @ 100'. 90% PEL.

10 throws w/ crow hop @ 125'. 90% PEL. Last 5 throws at 100% PEL.

10 throws w/ crow hop @ 100'. 90% PEL. Last 5 throws at 100% PEL. All throws are unhooked.

15 pitch flat ground bullpen at 90% PEL. Last 5 pitches are not hooked in.

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

Mon - Sprint Interval

Tues - Medium Distance

Wed - Distance

Thurs - Light Interval

Fri - Sprint Interval

Sat - Agility Ladders

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Mon - Circuit #5

Tues - Circuit #4

Thurs - Circuit #5

Fri - Circuit #3

Sat - Circuit #1

 

 

-WEEK 5 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

MON, TUES, THURS, FRI (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 60' (described in videos). 10x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW TO OPPOSITE ARM SIDE AT ALL TIMES:

MON, THURS (90sec rest between distance ratings):

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

2min at 100' w/ crow hop. 80% PEL.

2min at 125' w/ crow hop. 100% PEL.

3min at 150' w/ crow hop. 90% PEL.

2min at 125 w/ crow hop. 90% PEL. Unhooked.

1min at 90' w/ crow hop. 80% PEL. Unhooked.

 

PITCHING/VELOCITY COMPONENT (BH). ALTERNATE INSIDE/OUTSIDE:

TUES, FRI (2min rest between distance ratings):

VELOCITY LOAD AND COMMAND TRAINING

10 throws w/ crow hop @ 100'. 90% PEL.

12 throws w/ crow hop @ 125'. 100% PEL.

15 throws w/ crow hop @ 150'. 100% PEL.

10 throws w/ crow hop @ 100'. 90% PEL. Unhooked.

15 pitch flat ground bullpen at 90% PEL. Last 5 pitches are not hooked in. All fastballs.

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

Mon - Sprint Interval

Tues - Medium Distance

Wed - Distance

Thurs - Light Interval

Fri - Sprint Intervals

Sat - Agility Ladders

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Mon - Circuit #5

Tues - Circuit #4

Thurs - Circuit #2

Fri - Circuit #3

Sat - Circuit #1

 

 

-WEEK 6 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

MON, TUES, THURS, FRI, SUN (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 10x per drill at 80% PEL.

 

LONG TOSS COMPONENT. THROW OPPOSITE ARM SIDE AT ALL TIMES:

MON, THURS (90sec rest between distance ratings):

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

90sec at 110' w/ crow hop. 80% PEL. (BH)

2min at 140' w/ crow hop. 90% PEL. (FH)

2min at 170' w/ crow hop. 90% PEL. (BH)

2min at 170' w/ crow hop. 90% PEL. (FH)

2min at 140' w/ crow hop. 100% PEL. Unhooked

90sec at 100' w/ crow hop. 80% - 90% PEL (depending upon arm conditioning). Unhooked

 

PITCHING/VELOCITY COMPONENT. ALTERNATE INSIDE/OUTSIDE ON FB ONLY:

TUES, FRI (2min rest between distance ratings):

VELOCITY LOAD AND COMMAND TRAINING

10 throws w/ crow hop @ 125'. 100% PEL. (BH)

15 throws w/ crow hop @ 150'. 100% PEL. (BH)

10 throws w/ crow hop @ 100'. 100% PEL. Unhooked

25 pitch flat ground bullpen at 90% PEL. Pitches 1-10 (BH). Pitches 11-20 (FH). Pitches 21-25 (unhooked). All fastballs.

 

SUN (2min rest between distance ratings):

OFF SPEED PITCH DEVELOPMENT

2min at 90' w/ crow hop. 80% PEL. (BH)

2min at 90' w/ crow hop throwing CH. (3 breaking pitches to 3 FBs). 80% PEL. (BH)

2min at 70' w/ crow hop throwing breaking pitches (3 breaking pitches to 3 FBs). 80% PEL. (BH)

1min at 60' w/ pitching delivery throwing CH (alternate CH/FB). 80% PEL. (BH)

1min at 60' w/ pitching delivery throwing breaking pitches (alternate BB/FB). 80% PEL. (BH)

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

Mon - Sprint Interval

Tues - Agility Ladder

Wed - Distance

Thurs - Sprint Interval

Fri - Light Interval

Sat - Medium Distance

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Same as Week 5.

 

 

-WEEK 7 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 60' (described in videos). 8x per drill at 80% PEL.

 

LONG TOSS COMPONENT. THROW OPPOSITE ARM SIDE AT ALL TIMES:

TUES, FRI (90sec rest between distance ratings):

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

90sec at 125' w/ crow hop. 80% PEL. (BH)

90sec at 150' w/ crow hop. 90% PEL. (FH)

2min at 180' w/ crow hop (on line with one bounce to target). 90% PEL. (BH)

3min at 180' w/ crow hop (on line with one bounce to target). 90% PEL (FH)

2min at 150' w/ crow hop. 90% PEL. Unhooked

1min at 100' w/ crow hop. 80% - 90% PEL (depending upon arm conditiong). Unhooked.

 

PITCHING/VELOCITY COMPONENT. ALTERNATE INSIDE/OUTSIDE ON FB ONLY:

WED, SAT (2min rest between distance ratings):

VELOCITY LOAD AND COMMAND TRAINING

10 throws w/ crow hop @ 125'. 100% PEL. (BH)

15 throws w/ crow hop @ 150'. 100% PEL (FH)

10 throws w/ crow hop @ 100'. 100% PEL. Unhooked.

16 throws w/ crow hop @ 90' alternating 2CH/2FB/2BB/2FB. (BH)

15 pitch bullpen off mound at 85% PEL. Pitches 1-10 (BH). Pitches 11-15 (unhooked). All fastballs.

 

SUN (Constant throwing):

EXTRA LIGHT FLUSH DAY WITH NO STRESS

5min of light throwing at 50 - 70% PEL. No off speeds and no harness. Get flush

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

Tues - Sprint Intervals

Wed - Light Intervals

Thurs - Distance

Fri - Agility Ladders

Sat - Light Intervals

Sun - Medium Distance

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Tues - Circuit #5

Wed - Circuit #4

Fri - Circuit #1

Sat - Circuit #3

Sun - Circuit #2

 

 

-WEEK 8 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 8x per drill at 80% PEL.

 

LONG TOSS COMPONENT. ALTERNATE INSIDE/OUTSDE:

Same as Week 7.

 

PITCHING/VELOCITY COMPONENT. ALTERNATE INSIDE/OUTSIDE ON FB ONLY:

Same as Week 7 except:

1. Bullpen is bumped to 25 pitches with off speeds mixed in (only throw CH). Alternate 3FB / 2CH.

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

Same as Week 7.

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Same as Week 7.

 

 

-WEEK 9 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 60' (described in videos). 6x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH). ALTERNATE INSIDE/OUTSIDE UNLESS DENOTED:

TUES, FRI (90sec rest between distance ratings):

ARM SPEED ROM, SCAP LOAD/UNLOAD, AND COMMAND TRAINING

90sec at 125' w/ crow hop. 90% PEL. (BH)

90sec at 150' w/ crow hop. 90% PEL. (BH) Last 25sec unhooked.

90sec at 125' w/ crow hop. 90% PEL. Unhooked.

90sec at 90' w/ crow hop. 90% PEL. Mix in CH. (BH)

12 pitch flat at 60'. 90% PEL. 2FB/1BB intervals. (BH) Last 4 pitches unhooked.

25 pitch bullpen @ 90% PEL. (BH) Last 10 pitches unhooked.

5FB inside / 5FB outside / 3CH / 2FB inside / 3BB / 2FB outside / 2FB alternate / 1 CH / 1BB / 1FB.

 

PITCHING/VELOCITY COMPONENT. ALTERNATE INSIDE/OUTSIDE:

WED, SAT (2min rest between distance ratings):

VELOCITY FLUSH AND OFF SPEED PITCH DEVELOPMENT

2min at 100' w/ crow hop. 80% PEL. (FH)

1min at 90' w/ crow hop. 80% PEL. Unhooked.

2min at 60' working on BB. (FH)

 

SUN (2min rest between distance ratings):

MAX INTENT VELOCITY LOAD TRAINING

90sec at 125' w/ crow hop. 100% PEL. (FH)

2min at 175' w/ crow hop. 100% PEL. On a line w/ a bounce. (BH)

2min at 150' w/ crow hop. 100% PEL. On a line. (FH)

90sec at 125' w/ crow hop. 100% PEL. Unhooked

30sec at 80' w/ delivery. 80% PEL. Unhooked. Alternate inside/outside

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

Tues - Light Interval

Wed - Sprint Interval

Thurs - Distance

Fri - Agility Ladders

Sat - Light Interval

Sun - Medium Distance

 

STRENGTH COMPONENT:

Description of strength circuit listed above.

Tues - Circuit #5

Wed - Circuit #4

Fri - Circuit #2

Sat - Circuit #3

Sun - Circuit #1

 

 

-WEEK 10 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 6x per drill at 80% PEL.

 

LONG TOSS COMPONENT. ALTERNATE INSIDE/OUTSIDE ON FB ONLY:

90sec rest between distance ratings. Alternate inside/outside.

Same as Week 9. Bump bullpen up to 35 pitches.

 

PITCHING/VELOCITY COMPONENT. ALTERNATE INSIDE/OUTSIDE ON FB ONLY:

2min rest between sets. Alternate inside/outside.

Same as Week 9.

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

Same as Week 9.

 

STRENGTH COMPONENT:

Description of strength circuit listed above.

Same as Week 9.

 

 

-WEEK 11 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (60sec rest between distance ratings):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 60' (described in videos). 6x per drill at 80% PEL.

 

LONG TOSS COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

Same as Week 10 except:

1. No flat ground bullpen.

2. Cut out 150' distance throwing.

3. Bump bullpen up to 45 pitches.

4. Lower long toss throwing to 60sec increments w/ 60sec rest in between exercises.

 

PITCHING/VELOCITY COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

WED, SAT (2min rest between distance ratings):

VELOCITY FLUSH AND OFF SPEED PITCH DEVELOPMENT

2min at 100' w/ crow hop. 80% PEL. (BH)

1min at 90' w/ crow hop. 80% PEL. Unhooked

2min at 60' working BB. 80% PEL. (FH)

 

SUN (2min rest between distance ratings):

MAX INTENT VELOCITY LOAD TRAINING

90sec at 125' w/ crow hop. 100% PEL. (BH)

2min at 175' w/ crow hop. 100% PEL on a line with a bounce. (FH)

2min at 150' w/ crow hop. 90% PEL on a line (no bounce). BH

90sec at 125' w/ crow hop. Work in CH. 100% PEL. Unhooked

30sec at 80' w/ delivery. Work BB/FB sequence (alternating 2FB / 1BB). 90% PEL. Unhooked.

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

Same as Week 10.

 

STRENGTH COMPONENT:

Description of strength circuit listed above.

Same as Week 7.

 

 

-WEEK 12 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Rest 30sec between drills.

Drills 4-6 @ 60' (described in videos). 8x per drill at 80% PEL.

 

LONG TOSS COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

Same as Week 11 except:

1. No flat ground bullpen.

2. Cut out 150' distance throwing.

3. Bump bullpen up to 50 pitches.

4. Lower long toss throwing to 30sec increments w/ 30sec rest in between exercises.

 

PITCHING/VELOCITY COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

WED, SAT (2min rest between distance ratings):

VELOCITY FLUSH AND OFF SPEED PITCH DEVELOPMENT

2min at 90' w/ crow hop. 80% PEL. (BH)

1min at 80' w/ crow hop. 80% PEL. Unhooked

2min at 60' working BB and CH. 80% PEL. Unhooked

 

SUN (2min rest between distance ratings):

MAX INTENT VELOCITY LOAD TRAINING

90sec at 125' w/ crow hop. 90% PEL. (BH)

2min at 150' w/ crow hop. 100% PEL on a line. (FH)

1min at 150' w/ crow hop. 100% on a line. Unhooked

1min at 100' w/ crow hop. Work in CH. 100% PEL. Unhooked

90sec at 60' w/ delivery. Work all pitches. 80% PEL. Unhooked for last 30sec

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

Same as Week 11.

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Same as Week 7.

 

 

*Developed from data and on field coaching and playing expertise gathered from MLB pitchers Jim Parque and Mike Sirotka, NCAA pitching coaches Sean Taunt and BA Garner, Big League Edge Performance Baseball, and 2 university biomechanical and kinesiology departments. Over 16 different independant studies and over 5000 pitchers (youth to MLB) were tested throughout a 5 year period.

 

THE FOLLOWING 90DAY VELOPRO PITCH-ING AND VELOCITY PROGRAM IS DESIGNED SPECIFICALLY FOR USAGE WITH THE VL HARNESS, AND IS INTENDED FOR YOUNGER DEVELOPING ARMS IN THE 11 - 13U AGE RANGES. THERE ARE BIG DIFFERENCES THAT MUST BE ADHERED TO WHEN TRAINING YOUNGER PITCHERS - ALL OF WHOSE BODIES ARE STILL EXPERIENCING GROWTH AND PHYSIOLOGICAL CHANGES.

 

USAGE WITHOUT THE VL HARNESS IS NOT RECOMMENDED, AS (1) SENSORY FEEDBACK, (2) MOVEMENT ENHANCEMENT, AND (3) UNSUPPORT OF THE THROWING SHOULDER AND ELBOW WOULD NOT BE ASCERTAINED TO THE WORK LOAD, TRAINING GOALS, AND/OR OVERSIGHT REQUIREMENTS SET FOR BY THIS PROGRAM.

 

DO NOT UTILIZE ANY WEIGHTED IMPLEMENT WITH THIS PROGRAM. VELOPRO BASEBALL AND BIG LEAGUE EDGE PERFORMANCE BASEBALL HAVE CONDUCTED EXTENSIVE INDEPENDANT RESEARCH AT THE UNIVERSITY, LAB, AND FIELD LEVELS (NATIONALLY) UPON WEIGHTED IMPLEMENT TRAINING FOR YOUNGER PITCHERS. DATA SUGGESTS THAT SUCH USAGE PRESENTS AN EXTREME NEGATIVE PHYSIOLOGICAL HEALTH EFFECT UPON YOUNGER GROWING BODIES - AS TENDONS, LIGAMENTS, AND JOINT SUPPORT IS NOT YET MATURE ENOUGH TO SUPPORT STRESS LOADS PLACED UPON OUTERMOST EXTREMITIES. THIS INCLUDES WEIGHTED BASEBALLS.

 

 

RECOMMENDED FOR:

 

1. AGES 11-13U PITCHERS WHOM HAVE A FULL 90DAYS OF NO COMPETITION (OR VERY LITTLE) TO ENSURE WORK LOADS AND RECOVERY RATES ARE ASCERTAINED. USE VL HARNESS AT ALL TIMES (UNLESS DENOTED). YOUNG ARMS AND BODIES RECOVER QUICKLY, BUT LACK FUNCTIONAL STRENGTH TO SUPPORT THE HIGHER WORK LOAD LEVELS OF THIS PROGRAM. COMPETITION STRESS AND WORK LOAD LEVELS ARE NOT CONDUCIVE TO THIS PROGRAM'S REQUIREMENTS. START THIS PROGRAM AFTER YOU HAVE 30 FULL DAYS OF RECOVERY FROM PREVIOUS SEASON. ENSURE YOUR BODY IS IN GOOD PHYSICAL AND CARDIO FITNESS SHAPE BEFORE STARTING PROGRAM. NOT RECOMMENDED FOR POST SURGERY OR "RECOVERING FROM INJURY" ARMS. MONITORING RECOVERY RATES IS CRUCIAL TO PROGRAM ADAPTATION(S) AND/OR PROCUREMENT. DO NOT START THIS PROGRAM IF YOU ARE 10 AND UNDER - EVEN IF YOU ARE PHYSIOLOGICALLY ADVANCED.

 

 

DEVELOPS HEALTHY VELOCITY THAT IS BOTH SUPPORTED AND COMPETES FOR THE WIN - RATHER THAN JUST A VELOCITY OR THROWING PROGRAM. OVER 5 YEARS OF ANALYTICAL PITCHING DATA AND RESEARCH (FROM THE UNIVERSITY, LAB, AND ON FIELD PERSPECTIVES) CONFOUNDS THIS PROGRAM. DATA IS INDEPENDANT OF VELOPRO BASEBALL, WHICH IS HIGHLY IMPORTANT TO THE ACCOUNTABILITY AND INTEGRITY OF THIS PROGRAM. USAGE WITH GAME COMPETITION IS NOT ADVISED BECAUSE PROGRAM DOES NOT TAKE INTO ACCOUNT PERFORMANCE STRESS OR WORK LOADS.

 

THE DIFFERENT ASPECTS OF THE PROGRAM ARE DESCRIBED BELOW - WITH THE ACTUAL DAILY THROWING, LIFTING, RUNNING, AND RECOVERY ROUTINES LISTED UNDER "WEEK 1" TO "WEEK 12". READ OVER ALL THE INFORMATION BEFORE YOU START.

 

USE YOUR VL HARNESS (AS DIRECTED BY THE PROGRAM) WITH ALL ASPECTS OF THROWING. IT PROVIDES THE NECESSARY SENSORY FEEDBACK AND PEAKED ATHLETIC MOVEMENT REQUIRED TO DEVELOP A (1) PROPER DELIVERY, (2) INCREASED VELOCITY, (3) IMPROVED PITCH PLANE, AND (5) ENHANCED FASTBALL MOVEMENT AND OFF SPEED BREAK, AND VELOCITY. TO BETTER UNDERSTAND HOW TO USE YOUR VL HARNESS, REFER TO OUR TUTORIALS PAGE.

 

IF YOU WISH TO HAVE OVERSIGHT OR ADDITIONAL TRAINING, FIND A CERTIFIED VELOPRO BASEBALL INSTRUCTOR NEAR YOU OR EMAIL INFO@VELOPROBASEBALL.COM.

 

 

RECOVERY AND WORK LOAD RATIOS:

THE RELATIONSHIP BETWEEN YOUR WORK LOAD AND RECOVERY RATES SHOULD DICTATE HOW YOU UTILIZE THIS PROGRAM. TOO MUCH SORENESS/TIGHTNESS THE DAY AFTER MEANS YOUR ARM IS NOT READY FOR THE WORK LOAD REQUIREMENT. DO NOT PUSH YOUR ARM TO THE POINT IT IS NOT RECOVERING IN TIME FOR YOUR NEXT THROWING SESSION. FOLLOW THESE STEPS (IN ORDER) TO PROCURE  RECOVERY/WORK LOAD RATIO(S):

 

1. IF YOU ARE EXPERIENCING TOO MUCH "DAY AFTER" SORENESS/TIGHTNESS, BACK OFF ON REP AMOUNTS - NOT FREQUENCY.

2. IF YOU STILL ARE NOT RECOVERING (AFTER COMPLETING STEP 1), BACK OFF ONE DRILL PER TRAINING SECTION OF EACH DAY'S THROWING REGIMEN. REPEAT UNTIL PROPER RECOVERY LEVELS ARE ATTAINED AND WORK FROM THERE.

3. NO MATTER HOW YOUR ARM RECOVERS, IF YOU FEEL PAIN - STOP AND RE-EVALUATE FREQUENCY, FITNESS LEVELS, AND RECOVERY TIMES.

4. WHEN EVALUATING, KNOW THE DIFFERENCES BETWEEN (1) FATIGUE, (2) SORENESS, (3) TIGHTNESS, (4) ACHINESS, AND (5) PAIN. SOME SORENESS AND FATIGUE IS GOOD, BUT TOO MUCH WILL LEAD INTO POST THROWING ACHINESS THAT DOES NOT SUBSIDE (TENDONITIS). IT CAN ALSO LEAD INTO "DAY AFTER" TIGHTNESS THAT DOES NOT WORK ITSELF OUT QUICK ENOUGH. ANY TYPE OF PAIN IS NOT GOOD AND YOU SHOULD STOP IMMEDIATELY.

5. "PAIN" IS A SHARP PAINFUL SENSATION WHEN YOU PERFORM A CERTAIN MOVEMENT. "FATIGUE" IS YOUR ARM OR BODY FEELS TIRED. "SORENESS" IS SIMILIAR TO "TIGHTNESS", BUT THE LATER DOES NOT LOOSEN ITSELF OUT OR SUBSIDE QUICKLY. "ACHINESS" IS A THROBBING SENSATION -  INDICATOR THE PRESENCE OF TENDONITIS OR START OF SUCH. REMEMBER THAT YOUR ARM IS A MUSCLE AND NEEDS TO BE USED, BUT NOT OVERUSED.

6. PROPER MONITORING OF RECOVERY RATES WILL REQUIRE YOU TO STOP THROWING ONCE YOU FEEL LIKE YOUR ARM IS USED. STOP AFTER YOU FEEL THIS "SENSATION" - AS IT IS THE START OF FATIGUE. DO NOT PUSH PAST THIS, OR YOUR NEXT DAY'S THROWING REGIMEN WILL SUFFER.

7. BUILD AND PLATEAU YOUR THROWING FREQUENCY AND REPS TO MAXIMIZE RECOVERY RATES. IT WILL TAKE ABOUT A MONTH TO FULLY UNDERSTAND HOW YOUR ARM AND BODY ARE RESPONDING TO THE BELOW.

8. ADHERE TO ALL REST REQUIREMENT(S) BETWEEN DRILLS, EXERCISES, OR SETS - EVEN IF YOU FEEL YOU ARE RECOVERED.

 

THIS IS AN OFF SEASON PITCHING AND VELOCITY BUILDING PROGRAM, AND DOES NOT TAKE INTO ACCOUNT PERFORMANCE WORK LOADS. IF YOU ARE CURRENTLY IN A SEASON, DO NOT USE THIS PROGRAM - AS RECOVERY RATES WILL NOT BE ASCERTAINED.

 

 

USAGE AND PROGRAM KEY:

ALWAYS USE YOUR VELOCITY LOAD HARNESS WITH EVERY ASPECT OF THE PROGRAM (EXCEPT STRENGTH AND RUNNING). THERE ARE TWO WAYS TO USE YOUR VL HARNESS (DENOTED IN THE PROGRAM KEY). BACK HIP (BH) CONTOURS YOUR BACK HIP TO TRAIN LINEAR DRIVE, GROUND REACTION FORCE (GRF), AND SYNC OF FRONT FOOT STRIKE. FRONT HIP (FH) CONTOURS YOUR FRONT HIP TO TRAIN ROTATIONAL TORQUE AND SYNC OF LOWER-TO-UPPER HALF KINETIC REACTION FORCE. REFER TO OUR TUTORIALS VIDEOS FOR MORE DETAILED USAGE.

 

THERE ARE 3 DIFFERENT TRAINING COMPONENTS PER DAY TO THE PROGRAM - (1) THROWING, (2) RUNNING/RECOVERY, AND (3) STRENGTH. ENSURE YOU HAVE THE RIGHT VL HARNESS PLACEMENT PER DRILL (AS DENOTED PER DRILL BELOW).

 

FOR DRILLS WITHIN EACH TRAINING COMPONENT:

1. EACH DRILL IN THE PROGRAM HAS A NUMBER #1 - #6 THAT CORRESPONDS WITH THE NUMBER OF A DRILL IN THE VIDEOS SHOWN AT THE TOP OF THIS WEBSITE PAGE. FOR EXAMPLE, IF DRILL #1 IS LISTED IN YOUR DAY'S THROWING ROUTINE, YOU ARE TO DO THE LEG KICK POSTURE DRILL, WHICH IS DESCRIBED IN VIDEO #1 AT THE TOP OF THIS WEBSITE PAGE.

 

TRAINING COMPONENTS OF THE THROWING PROGRAM AND WHAT THEY MEAN:

1. DELIVERY TRAINING - DEVELOPS PITCHING DELIVERY EFFICIENCY, MECHANICS, MOVEMENTS, AND TEMPOS.

2. VELOCITY/LONG TOSS TRAINING - INCREASES ARM SPEED, WHIP, ENDURANCE, VELOCITY, PLANE, AND LOWER HALF DRIVE.

3. PITCHING TRAINING - DESIGNED TO INCREASE EXECUTION RATIOS, PITCHABILITY, AND COMMAND.

4. PRE-THROWING TRAINING - GETS BODY AND ARM READY FOR THE DAY'S WORK REQUIREMENTS.

4. RUNNING AND RECOVERY TRAINING - INCREASES CARDIO FITNESS, ENDURANCE, AND RECOVERY.

6. STRENGTH TRAINING - DEVELOPS PITCHING SPECIFIC STRENGTH IN A KINETIC CHAIN REACTION.

 

PROGRAM KEY:

1. BH - VL HARNESS IS PLACED ON BACK HIP (APPLICATION DESCRIBED ABOVE).

2. FH - VL HARNESS IS PLACED ON FRONT HIP (APPLICATION DESCRIBED ABOVE).

3. PEL - PERCEIVED EFFORT LEVEL OF THROWING OR RUNNING.

100% IS MAX INTENSITY THROWING (ON A LINE) OR MAX INTENSITY SPRINTING.

90% IS CONTROLLED HIGH INTENSITY THROWING OR SPRINTING.

80% IS SLIGHT ARC OR MEDIUM INTENSITY SPRINTING.

50% IS ACTIVE WARM UP OR MEDIUM RATE JOGGING.

 

 

90DAY PITCHING AND VELOCITY PROGRAM*

THE FOLLOWING PROGRAM INCLUDES EVERY REQUIRED ASPECT OF PITCHING DEVELOPMENT. IT IS A GENERAL GUIDELINE THAT GIVES YOUR PITCHING CAREER A FULLY COMPREHENSIVE APPROACH TO WINNING ON THE MOUND. THIS IS AN OFF SEASON WORKOUT PLAN THAT DOES NOT TAKE INTO ACCOUNT PERFORMANCE REQUIREMENTS AND/OR WORK LOADS. CONSTANTLY MONITORING RECOVERY IS THE KEY TO ENSURING SUCCESS. IF YOU HAVE QUESTIONS, EMAIL INFO@VELOPROBASEBALL.COM.

 

 

-PRE-THROWING TRAINING COMPONENT DESCRIPTION-

BEFORE EVERY THROW DAY, YOU WILL CONDUCT STEPS 1 - 3 (BELOW) BEFORE YOU START THE DAY'S THROWING REGIMEN. DO NOT SKIP, AS THIS IS A PORTION OF YOUR DAILY ROUTINE THAT GETS YOUR BODY AND ARM KINETICALLY SYNCED WITH MUSCULAR RESPONSE.

 

1. ACTIVE BODY WARM UP - CONDUCT AN ACTIVE BODY WARM UP. 5MIN OF AGILITY AND FLEX WARM UP, 5MIN OF STATIC STRETCHING OF BOTH UPPER AND LOWER HALF, AND 5MIN OF BAND WORK FOR YOUR SHOULDER AND SCAP LOAD. AGILITY AND FLEX WARM UP EXERCISES CAN INCLUDE HIGH KNEES, BOUNDERS, JOGGING, SIDE SHUFFLING, ETC. BAND WORK NEEDS TO INCLUDE ROTATOR CUFF PROTRACTION, RETRACTION, AND SCAP LOAD DRILLS. ENSURE YOU ACTIVATE INTERNAL AND EXTERNAL ROMS FOR ALL CUFF MUSCLES - IN ALL BODY POSITIONS. FOR BAND WORK, FIND A PROGRAM THAT WORKS FOR YOU. THERE ARE MANY READILY AVAILABLE ON THE INTERNET THAT WILL SUFFICE.

 

2. INTERVAL KCR WARM UP - IT IS IMPORTANT TO GET YOUR ENTIRE BODY WORKING AS ONE UNIT TO SYNC YOUR KINETIC CHAIN REACTORS (KCR) - ONCE IT IS STRETCHED AND YOU HAVE BLOOD FLOW. TO DO THIS, DO ABOUT 5-8 SPRINTS AT 90' LENGTH. CONDUCT THEM AT 50%, 75%, AND 100% PEL.

 

3. ACTIVE ARM WARM UP - THROW AT AROUND 60 - 70 FEET AT 50% PEL TO WARM YOUR ARM UP BEFORE YOU START WITH ANY DAILY THROWING ROUTINES THAT WILL INCLUDE DELIVERY, VELOCITY, AND/OR PITCHING TRAINING COMPONENT(S). SEE BELOW FOR SPECIFIC ROUTINES.

 

 

 

-RUNNING AND RECOVERY TRAINING COMPONENT DESCRIPTION-

IMMEDIATELY AFTER YOU FINISH YOUR THROWING, DO YOUR CARDIO COOL DOWN. EACH DAY WILL PROVIDE A FEW CARDIO CONDITIONING OPTIONS (CHOOSE ONE ONLY). IF YOU ARE PITCHING IN A GAME - THE DAY BEFORE, YOU SHOULD DO EIGHT 130' LONG SPRINTS AT 100% PEL AFTER YOUR THROWING ROUTINE. DISREGARD ANY REQUIRED DAILY PROGRAM RUNNING. THEN START ON DAY 1 (THE DAY AFTER YOU PITCH IN A GAME).

 

THERE WILL BE SOME ADAPTATIONS TO THIS RUNNING PROGRAM - BASED UPON GAME FREQUENCY. JUST MAKE SURE YOU ARE RECOVERING ENOUGH TO BE "FRESH" FOR YOUR GAME APPEARANCES OR THROWING REGIMENS. CONDUCT ALL RUNNING AFTER YOUR DAY'S THROWING. DO NOT DO IT BEFOREHAND. ADDITIONALLY, ALL BELOW RUNNING ROUTINES ARE TO BE CONDUCTED ON THE WARNING TRACK OF A AGE SPECIFIC  REGULATION SIZED BASEBALL FIELD. IF YOU DO NOT HAVE ACCESS TO A FIELD, USE THE LAST OPTION WITHIN EACH DAY'S RUNNING ROUTINE.

 

FOR CUFF BAND WORK, THERE ARE MANY POPULAR PROGRAMS AVAILABLE. JAEGER SPORTS HAS A GREAT SEQUENCE AND WE HIGHLY RECOMMEND ITS USAGE. MOST IMPLEMENT THE SAME EXERCISES AND APPLICATION COMPONENTS. FIND ONE THAT SUITS YOUR NEEDS.

 

POST COOL DOWN AFTER A GAME APPEARANCE:

12MIN ON A TREADMILL OR GENERAL RUNNING AT 50% PEL.

1. TREADMILL SHOULD BE AT A 7 SPEED WITH INCLINE OF ABOUT 3.

2. GENERAL RUNNING IS A JOG AT 50% PEL TO FLUSH YOUR SYSTEM.

3. FINISH OUT WITH CUFF BAND WORK.

 

DISTANCE FLUSH:

18MIN OF CONSTANT RUNNING AT 50% PEL.

1. CONSTANT RUNNING PROVIDES NO REST AND IS A FLUSH WITH LIMITED CARDIO INTENSITY.

 

SPRINT INTERVALS:  

8X BOW AND ARROWS (60SEC REST BETWEEN REPS) OR 8 JSWS (NO REST).

1. BOW AND ARROWS ARE SPRINTS AT 100% PEL TO CENTERFIELD. JOG AT 80% PEL TO OPPOSITE FOUL LINE.

2. JSWS (JOG/SPRINT/WALK) IS JOG AT 80% PEL TO FIRST GAP, SPRINT AT 100% PEL TO OPPOSITE GAP. WALK TO FOUL LINE.

3. 10X 30/30/30S. SPRINT FOR 30SEC AT 100% PEL. JOG FOR 30SEC AT 80% PEL. WALK FOR 30SEC. NO REST BETWEEN.

 

LIGHT INTERVALS:  

8X POLES OR CENTER AND GAPS AT 75% PEL.

1. POLES ARE A MEDIUM JOG FROM FOUL LINE TO FOUL LINE ON THE WARNING TRACK. REST 30SEC BETWEEN REPS.

2. CENTER AND GAPS ARE A MEDIUM SPRINT TO CENTERFIELD WALL, JOG TO GAP, WALK TO FOUL LINE. NO REST BETWEEN REPS.

3. 10X 45SEC MEDIUM JOGS WITH 30SEC REST BETWEEN REPS.

 

MEDIUM DISTANCE FLUSH:  

12MIN FLUSH OR JOG AT 50% PEL OR 10MIN OF JUMP ROPE.

1. JOG FOR 15MIN ANYWHERE TO GET A FLUSH.

2. IN ADDITION TO JOG, DO 10MIN OF JUMP ROPE WITH A 90SEC ACTIVE / 30SEC RECOVERY RATIO.

 

AGILITY LADDERS:  

15MIN OF ANY TYPE OF SPEED LADDER TRAINING OR SPRINT WORK AT 75% PEL.

1. SPEED LADDER TRAINING CAN UTILIZE ANY POPULARIZED AGILITY EXERCISE. 90SEC AT 75% PEL WITH 30SEC REST. 20MIN REGIMEN INCLUDES EXERCISES AND REST.

2. SPRINT WORK IS 75YD SPRINTS AT 75% PEL. REST FOR 30SEC IN BETWEEN SPRINTS.  

 

 

-STRENGTH TRAINING COMPONENT DESCRIPTION-

ENSURE YOU HAVE OVERSIGHT FOR THIS PORTION OF THE PROGRAM. FORM IS EVERYTHING. IMPROPER FORM CAN LEAD TO INJURY AND A LACK OF PROPER STRENGTH DEVELOPMENT. IF YOU LACK EXPERIENCE IN STRENGTH TRAINING, WORKING WITH A CERTIFIED TRAINER IS HIGHLY RECOMMENDED. DO NOT USE WEIGHTS OR WEIGHTED IMPLEMENTS - AS THIS STRESSES THE SHOULDER JOINTS, GROWING LIGAMENTS AND TENDONS, AND MUSCLE FIBERS. 13U PITCHERS MAY BE ABLE TO START TO INTRODUCE WEIGHTED LOADS, BUT CONSULT A CERTIFIED TRAINER BEFORE STARTING SUCH.

 

ALWAYS CONDUCT THIS PORTION OF THE PROGRAM AFTER YOU FINISH THROWING. IF YOU MUST STRENGTH TRAIN BEFORE THROWING, ALLOW FOR 60 -90MIN RECOVERY TIME BEFORE COMMENCING ANY TYPE OF THROWING. IF YOU HAVE A GAME, DO NOT STRENGTH TRAIN THAT DAY. IF YOU FEEL TOO MUCH SORENESS OR TIGHTNESS, CUT BACK ON YOUR DAY'S STRENGTH TRAINING TO ENSURE PROPER RECOVERY. YOU CAN UPLOAD ANY OF THE FOLLOWING REGIMENS WITH MORE REPS, HIGHER INTENSITY, MORE RESISTANCE, INCLINE OR DECLINE, MEDICINE BALLS, OR PHYSIOBALLS.

 

THERE IS NO REST IN BETWEEN REPS (UNLESS DENOTED). TAKE ONLY 15SEC BETWEEN REPS OR SETS TO GET SET UP AND READY FOR YOUR NEXT EXERCISE. THIS TYPE OF HIGH INTENSITY TRAINING INCREASES ENDURANCE, RECOVERY RATES, AND CARDIO FITNESS LEVELS. THIS IS A ACCEL/DECEL ROUTINE DEVELOPED BY TOP BASEBALL STRENGTH TRAINERS WHOM HAVE DECADES OF EXPERTISE AT THE MLB LEVELS. THIS "PUSH-TO-PULL" CIRCUIT TRAINING DEVELOPS ACCELERATORS (WHILE INDIRECTLY TRAINING DECELERATORS) - AND VICE VERSA. THIS BUILDS YOUR BODY AS ONE MOVING UNIT THAT CONNECTS YOUR ENTIRE KCR. SUCH ROUTINES ARE NOT READILY AVAILABLE TO THE GENERAL PUBLIC AND REQUIRE PROPER FORM, RECOVERY LEVELS, AND INTENSITY LEVELS TO ASCERTAIN.

 

CIRCUIT #1: LOWER HALF FUNCTIONAL STRENGTH CIRCUIT

USE BODY AS WEIGHT ONLY. UPLOAD WITH MEDICINE BALL IF DESIRED. 30SEC PER EXERCISE. 30SEC REST BETWEEN EXERCISES. REPEAT STEPS 1-9 THREE TIMES. AFTER YOU FINISH THIS CIRCUIT, DO YOUR CUFF STRENGTHENING.

 

1. SQUATS. 20REP MINIMUM.

2. LOWER AB EXERCISE OF CHOICE. 20REP MINIMUM.

3. FORWARD ALTERNATING LUNGE. 20REP MINIMUM.

4. REGULAR AB EXERCISE OF CHOICE. 20REP MINIMUM.

5. BACKWARD ALTERNATING LUNGE. 20REP MINIMUM.

6. TWISTING AB EXERCISE OF CHOICE. 20REP MINIMUM.

7. ALTERNATING BOX STEP UPS. 20REP MINIMUM.

8. SIDE LUNGES. 20REP MINIMUM.

9. LOWER AB LEG LIFTING EXERCISE OF CHOICE. 20REP MINIMUM.

 

CIRCUIT #2 LOWER HALF EXPLOSIVE STRENGTH CIRCUIT

8REPS PER EXERCISE. 60SEC REST BETWEEN EXERCISES. ONE SET EQUALS 8 TOTAL EXERCISES. DO 2 TOTAL SETS.

AFTER YOU FINISH THIS CIRCUIT. DO YOUR CUFF STRENGTHENING.

 

1. FRONT CHOPS:  ABOVE HEAD TO BETWEEN LEGS. AS YOU CHOP MOVE INTO A BODY SQUATTING POSITION.

2. DIAGONAL LEFT CHOPS:  ABOVE HEAD TO LEFT HIP. AS YOU CHOP, MOVE INTO A BODY SQUATTING POSITION.

3. DIAGONAL RIGHT CHOPS: ABOVE HEAD TO RIGHT HIP. AS YOU CHOP, MOVE INTO A BODY SQUATTING POSITION.

4. LEFT LUNGE CHOPS:  START IN LEG KICK POSITION W/ MED BALL OVERHEAD. STRIDE OUT WITH LEFT LEG AND CHOP MED BALL DIAGONALLY. SPRING BACK UP AND REPEAT.

5. RIGHT LUNGE CHOPS:  START IN LEG KICK POSITION W/ MED BALL OVERHEAD. STRIDE OUT WITH RIGHT LEG AND CHOP MED BALL DIAGONALLY. SPRING BACK UP AND REPEAT.

6. RIGHT SIDE DIAGONAL WALL THROWS:  START IN SQUAT POSITION ABOUT 3' FROM WALL WITH MED BALL AT RIGHT HIP. THROW BALL INTO WALL. CATCH BOUNCE AND ABSORB ENERGY WITH A TWISTING ACTION OF HIPS. REPEAT.

7. LEFT SIDE DIAGONAL WALL THROWS:  START IN SQUAT POSITION ABOUT 3' FROM WALL WITH MED BALL AT LEFT HIP. THROW BALL INTO WALL. CATCH BOUNCE AND ABSORB ENERGY WITH A TWISTING ACTION OF HIPS. REPEAT.

8. MED BALL SLAMS: START WITH MED BALL OVERHEAD. SLAM BALL INTO GROUND. CATCH THE BOUNCE UP AND REPEAT.

 

CIRCUIT #3: UPPER HALF STABILIZING LOAD CIRCUIT

30SEC PER EXERCISE. REST 30SEC BETWEEN EXERCISES. ONE SET EQUALS 5 TOTAL EXERCISES. DO 2 TOTAL SETS.

AFTER YOU FINISH THIS CIRCUIT, DO YOUR CUFF STRENGTHENING.

 

1. WALL BOUNCES:  STAND 3' FROM WALL W/ MED BALL OVERHEAD. FEET ARE SHOULDER WIDTH APART. BOUNCE BALL AGAINST WALL ON FINGERTIPS. LIMIT FOREARM ABSORPTION RATE. WORKS FINGER AND WRIST STRENGTH. 20BOUNCE MINIMUM.

2. CHEST PASSES:  STAND 3' FROM WALL W/ MED BALL AT CHEST IN A SQUAT POSITION. BOUNCE BALL AGAINST WALL AND ABSORB WITH FOREARMS. ELBOWS SHOULD STAY STATIONARY. WORKS FINGER AND TRICEP STRENGTH. 20PASS MINIMUM.

3. OVERHEAD THROWS:  STAND 3' FROM WALL W/ MED BALL OVERHEAD IN STRIDE POSITION. BOUNCE BALL AGAINST WALL AND ABSORB WITH ENTIRE ARM - MOVING SHOULDERS AND SCAPULA WITH A SLIGHT BEND IN ELBOWS. WORKS SHOULDER AND SCAPULA LOAD. 20THROW MIN.

4. LEFT SIDE STRIDER THROWS:  STAND 5' FROM WALL W/ MED BALL OVERHEAD IN LEG KICK POSITION. STRIDE OUT LIKE YOU WOULD PITCHING AND THROW BALL AGAINST WALL. NO BOUNCE ABSORPTION. PICK BALL UP AND REPEAT. 20THROW MINIMUM.

5. RIGHT SIDE STRIDER THROWS:  STAND 5' FROM WALL W/ MED BALL OVERHEAD IN LEG KICK POSITION. STRIDE OUT LIKE YOU WOULD PITCHING AND THROW BALL AGAINST WALL. NO BOUNCE ABSORPTION. PICK BALL UP AND REPEAT. 20THROW MINIMUM.

 

CIRCUIT #4: UPPER HALF ACCEL/DECEL PERFORMANCE STENGTH CIRCUIT

8REPS PER EXERCISE. DO SETS 1-4 ONE TIME ONLY. NO REST. AFTER YOU FINISH THIS CIRCUIT, DO YOUR CUFF STRENGTHENING.

IN BETWEEN EACH EXERCISE, DO AN AB EXERCISE OF CHOICE. TRAIN ALL QUADRANTS OF YOUR AB MUSCLE GROUP BY USING TWISTING, LOWER, MIDDLE, AND UPPER AB STRENGTHENING EXERCISES. CONCENTRATE MAINLY UPON TWISTING AND LOWER AB QUADRANTS.

 

SET 1:

1. REGULAR PUSH UP.

2. MEDICINE BALL HORIZONTAL TWISTS. TWIST MED BALL IN AN ARC PATTERN THAT IS WIDE FROM BODY. 10XPER SIDE.

3. RESISTANCE BAND BUNGEE BICEP CURL. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

4. RESISTANCE BAND OVERHEAD TRICEP PRESS. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

5. RESISTANCE BAND SIDE SHOULDER LIFT. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

6. 60SEC OF SKATERS OR SLIDE BOARD. REST 2MIN FOR RECOVERY BEFORE STARTING SET #2.

 

SET 2:

1. PUSH UP W/ ONE HAND ON MED BALL. 5X ON RIGHT HAND, 5X ON LEFT HAND.

2. PHYSIOBALL KNEE TUCKS. PLACE FEET ON PHYSIOBALL IN A PUSH UP POSITION. TUCK KNEES TO CHEST. MAINTAIN SCAP LOAD/UNLOAD.

3. RESISTANCE BAND BUNGEE BICEP CURL. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

4. RESISTANCE BAND OVERHEAD TRICEP PRESS. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

5. RESISTANCE BAND FRONT SHOULDER LIFT. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

6. 90SEC OF JUMP ROPE. REST 2MIN FOR RECOVERY BEFORE STARTING SET #3.

 

SET 3:

1. EXPLOSION PUSH UP. DO REGULAR PUSH UP AND EXPLODE UP W/ HANDS OFF GROUND. LAND IN "ABSORBING" MOTION. DO NOT LOCK ELBOWS WHEN LANDING.

2. ONE HANDED BENCH ROWING BACK EXERCISE WITH RESISTANCE BANDS. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

3. RESISTANCE BAND FLAT LYING TRICEP PRESS. LAY FLAT ON BENCH AND DO TRICEP PRESS. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

4. HORIZONTAL TWO HANDED PLANK TOUCHES. MAINTAIN PLANK AND ALTERNATE MOVING HAND PLACEMENT OUTWARDS TO INWARDS.

5. VERTICAL ONE HANDED PLANK TOUCHES. MAINTAIN PLANK AND ALTERNATE MOVING EACH INDIVIDUAL HAND IN A VERTICAL PATTERN.

6. 60SEC OF HIGH KNEES, WALL CLIMBERS, OR BURPIES (CHOOSE ONE). REST 2MIN BEFORE STARTING SET #4.

 

SET 4:

1. RETRACTION WRIST EXERCISE OF CHOICE. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

2. STATIC PLANK EXERCISE OF CHOICE. PLANK EXERCISES REQUIRE YOU TO MAINTAIN A STATIC PLANKING POSITION IN A SCAP LOAD.

3. PROTRACTION WRIST EXERCISE OF CHOICE. KEEP RESISTANCE ON BUNGEE THROUGHOUT ENTIRE ROM.

4. PLANK WITH SCAP LOAD/UNLOAD EXERCISE OF CHOICE.

5. TWISTING WRIST EXERCISE OF CHOICE. RETRACT WRIST AND TWIST. PROTRACT WRIST AND REPEAT. RESISTANCE BANDS ONLY.

6. 90SEC OF JUMP ROPE.

 

CIRCUIT #5: LOWER HALF ACCEL/DECEL PERFORMANCE STRENGTH CIRCUIT

10REPS PER EXERCISE. REPEAT SETS 1-4 TWO TIMES. NO REST. AFTER YOU FINISH THIS CIRCUIT, DO YOUR CUFF STRENGTHENING.

IN BETWEEN EACH EXERCISE, DO AN AB EXERCISE OF CHOICE. TRAIN ALL QUADRANTS OF YOUR AB MUSCLE GROUP BY USING TWISTING, LOWER, MIDDLE, AND UPPER AB STRENGTHENING EXERCISES. CONCENTRATE MAINLY UPON TWISTING AND LOWER AB QUADRANTS.

 

SET #1:

1. BODY WIDTH FOOT PLACEMENT SQUAT EXERCISE OF CHOICE (REGULAR). BODY WEIGHT ONLY.

2. FORWARD LUNGE WITH OVERHEAD MEDICINE BALL CHOP. ARCH BACK AT BOTTOM OF LUNGE. ALTERNATE FEET. BODY WEIGHT ONLY.

3. JUMP SQUAT WITH BODY WEIGHT ONLY. LAND THROUGH HEELS.

4. BACKWARD LUNGE WITH REVERSE OVERHEAD MEDICINE BALL CHOP. ARCH BACK AT BOTTOM OF LUNGE. ATLERNATE FEET. BODY WEIGHT.

5. SCISSORS JUMPING LUNGES WITH MEDICINE BALL OVERHEAD. NO CHOPPING ACTION (STATIC POSITION WITH MED BALL). REST 2MIN BEFORE STARTING SET #2.

 

SET #2:

1. STAGGERED SQUAT. BODY WEIGHT ONLY.

2. FORWARD LUNGE WITH A TWIST. ARCH BACK AT BOTTOM OF LUNGE. BODY WEIGHT ONLY.

3. BUDDHA SQUAT. CHANGE FOOT POSITIONING AFTER 5 REPS. BODY WEIGHT ONLY.

4. BACKWARD LUNGE WITH A TWIST. ARCH BACK AT BOTTOM OF LUNGE. ALTERNATE FEET. BODY WEIGHT ONLY.

5. SKATERS FOR 60SEC. REST 2MIN BEFORE STARTING SET #3.

 

SET #3:

1. BURPEES WITH A JUMP AND HIGH KNEES AT TOP OF JUMP FOR 30SEC. DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

2. ROCK CLIMBERS FOR 30SEC. DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

3. FORWARD TO BACKWARD LUNGE ON RIGHT LEG. 20SEC. DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

4. FORWARD TO BACKWARD LUNGE ON LEFT LEG. 20SEC. DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

5. ONE LEGGED STEP UPS FOR 20SEC (LEFT LEG ONLY). DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

6. ONE LEGGED STEP UPS FOR 20SEC (RIGHT LEG ONLY). DO THEM AS FAST AS YOU CAN. 30SEC RECOVERY.

 

 

 

-DAILY THROWING, RUNNING, AND STRENGTH ROUTINE-

THERE ARE THREE TYPES OF THROWING COMPONENTS (DELIVERY, VELOCITY, AND PITCHING - DESCRIBED ABOVE) YOU WILL UTILIZE IN THIS THROWING PROGRAM THAT DEVELOP (1) PITCHING ABILITIES THAT COMPETE FOR THE WIN AND (2) VELOCITY THAT ENHANCES YOUR ABILITY TO WIN. EACH TYPE OF THROWING COMPONENT IS DENOTED WITHIN THE PROGRAM'S DAILY THROWING REGIMENS.

 

ENSURE YOUR RECOVERY IS PEAKED. IF YOU CANNOT FINISH OUT THE DAY'S THROWING REQUIREMENTS, CUT BACK AND RE-EVALUATE TO ENSURE PROPER RECOVERY. "RECOVERY" IS DEFINED AS YOUR ARM FEELING FRESH THE NEXT DAY. SOME DAYS, YOU WILL FEEL A BIT TIRED OR SORE. CUT BACK ON THAT DAY'S THROWING TO ENSURE YOUR FOLLOWING DAY'S THROWING IS NOT EFFECTED. ADDITIONALLY, TO AID IN RECOVERY - ICE OR DO THERAPY ONLY AFTER YOU HAVE FINISHED OUT YOUR RUNNING AND LIFTING FOR THAT DAY. MONITORING YOUR RECOVERY RATES IS HOW YOU WILL DISCOVER AT WHAT LEVELS YOUR ARM CAN BE UTILIZED.

 

AGAIN, UNDERSTAND THAT THIS IS AN OFF SEASON THROWING PLAN, AND IS NOT TAKING INTO ACCOUNT PERFORMANCE WORK LOADS. ADDITIONALLY, THIS IS NOT A POST SURGERY THROWING PROGRAM. FOR SUCH, EMAIL INFO@VELOPROBASEBALL.COM AND WE CAN GET YOU A PROGRAM TO USE.

 

 

1. IF YOU ARE INDOORS AND DO NOT HAVE ACCESS TO THE DISTANCE RATINGS (FOR THROWS), SIMULATE BY THROWING HIGHER INTO NET AT A SPECIFIC TARGET. DO NOT JUST THROW BASEBALL INTO NET, BUT PICK OUT A SPECIFIC SPOT. ADDITIONALLY, RUN-AND-GUNS, PULLDOWNS, OR BALLISTIC STYLE THROWING IS NOT A TYPE OF THROWING THIS PROGRAM OR VELOPRO BASEBALL SUPPORTS WITH OUR HARNESS. ALL SUCH TYPES OF THROWING HAVE BEEN PROVEN (THROUGH OUR DATA AND INDEPENDANT RESEARCH STUDIES WE HAVE CONDUCTED) TO HAVE A NEGATIVE EFFECT UPON COMMAND AND PLANE FOR YOUNGER OR DEVELOPING ARMS. MILB AND MLB ARMS WERE NOT RESEARCHED.

 

2. WHETHER INDOORS OR OUTDOORS, DO NOT ALLOW YOUR THROWS TO REACH ABOVE 15'. IF YOU CANNOT MAKE THE DISTANCES (IN THE AIR), LET THE BASEBALL BOUNCE TO YOUR TARGET. ONCE YOUR LOWER HALF INCREASES ITS LINEAR DRIVE FORCE, GRF, AND LINEAR-TO-ROTATIONAL SYNC (THROUGH THE VL HARNESS), YOUR ARM SPEED WILL INCREASE - EFFECTIVELY CARRYING THE BASEBALL FURTHER AND ON TARGET. THIS IS THE ESSENCE OF HEALTHY VELOCITY THAT WINS. 

 

3. THE RECOVERY TIMES ARE IMPORTANT, AS THEY ARE DESIGNED TO GET YOUR ARM IN SHAPE QUICKER AND ALIGN WITH QUALITY INNINGS WORK LOADS. ALTHOUGH YOU MAY FEEL READY TO PROCEED ONTO THE NEXT EXERCISE, DRILL, OR SET, ADHERE TO THE ENTIRE RECOVERY LENGTH BEFORE MOVING ON.

 

 

TIME LIMITS DENOTED FOR THROWING DURATIONS.

(BH) OR (FH) DENOTES BACK HIP OR FRONT HIP PLACEMENT OF VL HARNESS. UNHOOKED MEANS TO UNHOOK BUNGEES.

 

 

-WEEK 1 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). THROW 2 INSIDE / 2 OUTSIDE FB SEQUENCE FOR ALL DRILLS TO CATCHER ON FLAT:

MON, WED, FRI (60SEC REST BETWEEN DRILLS):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 1-3 @ 45' (DESCRIBED IN VIDEOS). 15X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW TO OPPOSITE ARM SIDE AT ALL TIMES:

MON, WED, FRI (60sec rest between distance ratings): 

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

2MIN AT 70'. 80% PEL.

2MIN AT 80' W/ CROW HOP. 80% PEL.

2MIN AT 70'. 80% PEL.

 

PITCHING/VELOCITY COMPONENT:

N/A

 

RUNNING/RECOVERY COMPONENT:

Running plan listed above. Do arm care/recovery after throwing.

MON - DISTANCE.

WED - MEDIUM DISTANCE.

FRI - AGILITY LADDERS.

SAT - SPRINT INTERVALS.

 

STRENGTH COMPONENT:

Description of strength circuits listed above

MON - CIRCUIT #4

TUES - CIRCUIT #5

WED - CIRCUIT #2

FRI - CIRCUIT #1

SAT - CIRCUIT #3

 

 

-WEEK 2 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

MON, WED, FRI (60SEC REST BETWEEN DRILLS):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 1-3 @ AGE SPECIFIC MOUND DISTANCE (DESCRIBED IN VIDEOS). 15X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW TO OPPOSITE ARM SIDE AT ALL TIMES:

MON, WED, FRI (60sec rest between distance ratings): 

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

2MIN AT 70'. 80% PEL.

2MIN AT 80'. 80% PEL.

90SEC AT 90' W/ CROW HOP. 80% PEL.

1MIN AT 80' W/ CROW HOP. 80% PEL. UNHOOKED.

1MIN AT 70'. 80% PEL. UNHOOKED.

 

PITCHING/VELOCITY COMPONENT:

N/A

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

MON - LIGHT INTERVAL

TUES - DISTANCE

WED - SPRINT INTERVALS

THURS - MEDIUM DISTANCE

FRI - LIGHT INTERVAL

SAT - AGILITY LADDERS

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

SAME AS WEEK 1.

 

 

-WEEK 3 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

MON, TUES, THURS, FRI (60SEC REST BETWEEN DRILLS):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 4-6 @ AGE SPECIFIC MOUND DISTANCE (DESCRIBED IN VIDEOS). 10X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW TO OPPOSITE ARM SIDE AT ALL TIMES.

MON, TUES, THURS, FRI (90sec rest between distance ratings): 

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

2MIN AT 70'. 80% PEL.

2MIN AT 90' W/ CROW HOP. 90% PEL.

90SEC AT 100' W/ CROW HOP. 90% PEL.

90SEC AT 90' W/ CROW HOP. 90% PEL. UNHOOKED.

1MIN AT 70'. 80% PEL. UNHOOKED.

 

PITCHING/VELOCITY COMPONENT:

N/A

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

MON - LIGHT INTERVAL

TUES - MEDIUM DISTANCE

WED - DISTANCE

THURS - SPRINT INTERVALS

FRI - SPRINT INTERVALS

SAT - DISTANCE

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

MON - CIRCUIT #5

TUES - CIRCUIT #4

THURS - CIRCUIT #1

FRI - CIRCUIT #3

SAT - CIRCUIT #2

 

 

-WEEK 4 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING: 

MON, TUES, THURS, FRI (60SEC REST BETWEEN DRILLS): 

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 4-6 @ AGE SPECIFIC MOUND DISTANCE (DESCRIBED IN VIDEOS). 10X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW TO OPPOSITE ARM SIDE AT ALL TIMES:

MON, THURS (90sec rest between distance ratings): 

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

2MIN AT 80' W/ CROW HOP. 80% PEL.

2MIN AT 95' W/ CROW HOP. 90% PEL.

90SEC AT 110' W/ CROW HOP. 90% PEL.

90SEC AT 95' W/ CROW HOP. 90% PEL. UNHOOKED.

1MIN AT 80' W/ CROW HOP. 90% PEL. UNHOOKED.

 

PITCHING/VELOCITY COMPONENT (BH). ALTERNATE INSIDE/OUTSIDE:

TUES, FRI (2min rest between distance ratings): 

VELOCITY LOAD AND COMMAND TRAINING

10 THROWS W/ CROW HOP @ 80'. 90% PEL.

10 THROWS W/ CROW HOP @ 100'. 90% PEL. LAST 5 THROWS AT 100% PEL.

10 THROWS W/ CROW HOP @ 80'. 90% PEL. LAST 5 THROWS AT 100% PEL. ALL THROWS ARE UNHOOKED.

12 PITCH FLAT GROUND BULLPEN AT 90% PEL. LAST 5 PITCHES ARE NOT HOOKED IN.

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

MON - SPRINT INTERVAL

TUES - MEDIUM DISTANCE

WED - DISTANCE

THURS - LIGHT INTERVAL

FRI - SPRINT INTERVAL

SAT - AGILITY LADDERS

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

MON - CIRCUIT #5

TUES - CIRCUIT #4

THURS - CIRCUIT #5

FRI - CIRCUIT #3

SAT - CIRCUIT #1

 

 

-WEEK 5 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

MON, TUES, THURS, FRI (60SEC REST BETWEEN DRILLS): 

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 1-3 @ 60' (DESCRIBED IN VIDEOS). 10X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW TO OPPOSITE ARM SIDE AT ALL TIMES:

MON, THURS (90sec rest between distance ratings): 

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

2MIN AT 90' W/ CROW HOP. 80% PEL.

2MIN AT 110' W/ CROW HOP. 100% PEL.

2MIN AT 125' W/ CROW HOP. 90% PEL.

90SEC AT 110' W/ CROW HOP. 90% PEL. UNHOOKED.

1MIN AT 90' W/ CROW HOP. 80% PEL. UNHOOKED.

 

PITCHING/VELOCITY COMPONENT (BH). ALTERNATE INSIDE/OUTSIDE:

TUES, FRI (2min rest between distance ratings): 

MAX INTENT VELOCITY LOAD AND COMMAND TRAINING

10 THROWS W/ CROW HOP @ 90'. 90% PEL.

12 THROWS W/ CROW HOP @ 100'. 100% PEL.

12 THROWS W/ CROW HOP @ 110'. 100% PEL.

10 THROWS W/ CROW HOP @ 90'. 90% PEL. UNHOOKED.

15 PITCH FLAT GROUND BULLPEN AT 90% PEL. LAST 5 PITCHES ARE NOT HOOKED IN. ALL FASTBALLS.

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

MON - SPRINT INTERVAL

TUES - MEDIUM DISTANCE

WED - DISTANCE

THURS - LIGHT INTERVAL

FRI - SPRINT INTERVALS

SAT - AGILITY LADDERS

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

SAME AS WEEK 4.

 

 

-WEEK 6 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

MON, TUES, THURS, FRI, SUN (60SEC REST BETWEEN DRILLS): 

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 4-6 @ 60' (DESCRIBED IN VIDEOS). 8X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT. THROW TO OPPOSITE ARM SIDE AT ALL TIMES. HARNESS PLACEMENT DENOTED BELOW:

MON, THURS (90sec rest between distance ratings): 

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

60SEC AT 100' W/ CROW HOP. 80% PEL. (BH)

90SEC AT 115' W/ CROW HOP. 90% PEL. (FH)

90SEC AT 125' W/ CROW HOP. 90% PEL. (BH)

90SEC AT 140' W/ CROW HOP. 90% PEL. (FH)

90SEC AT 115' W/ CROW HOP. 100% PEL. UNHOOKED

60SEC AT 100' W/ CROW HOP. 80% - 90% PEL (DEPENDING UPON ARM CONDITIONING). UNHOOKED

 

PITCHING/VELOCITY COMPONENT. ALTERNATE INSIDE/OUTSIDE ON FB ONLY:

TUES, FRI (2min rest between distance ratings): 

MAX INTENT VELOCITY LOAD AND COMMAND TRAINING 

10 THROWS W/ CROW HOP @ 80'. 100% PEL. (BH)

12 THROWS W/ CROW HOP @ 100'. 100% PEL. (BH)

10 THROWS W/ CROW HOP @ 80'. 100% PEL. UNHOOKED

20 PITCH FLAT GROUND BULLPEN AT 90% PEL. PITCHES 1-10 (BH). PITCHES 11-20 (FH). PITCHES 21-25 (UNHOOKED). ALL FASTBALLS.

 

SUN (2min rest between distance ratings): 

VELOCITY FLUSH AND OFF SPEED PITCH DEVELOPMENT

90SEC AT 70' W/ CROW HOP THROWING CH. (3 BREAKING PITCHES TO 3 FBS). 80% PEL. (BH)

90SEC AT 70' W/ CROW HOP THROWING BREAKING PITCHES (3 BREAKING PITCHES TO 3 FBS). 80% PEL. (BH)

1MIN AT 60' W/ PITCHING DELIVERY THROWING CH (ALTERNATE CH/FB). 80% PEL. (BH)

1MIN AT 60' W/ PITCHING DELIVERY THROWING BREAKING PITCHES (ALTERNATE BB/FB). 80% PEL. (BH)

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

MON - SPRINT INTERVAL

TUES - AGILITY LADDER

WED - DISTANCE

THURS - SPRINT INTERVAL

FRI - LIGHT INTERVAL

SAT - MEDIUM DISTANCE

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

MON - CIRCUIT #5

TUES - CIRCUIT #4

THURS - CIRCUIT #2

FRI - CIRCUIT #3

SUN - AN AB ROUTINE OF YOUR CHOICE. 15REPS PER EXERCISE. 30SEC REST BETWEEN EXERCISES. 10 TOTAL EXERCISES. DO BAND WORK AFTERWARDS FOR A FLUSH - NOT TO BUILD STRENGTH.

 

 

-WEEK 7 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (60SEC REST BETWEEN DRILLS): 

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 1-3 @ 60' (DESCRIBED IN VIDEOS). 8X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT. THROW TO OPPOSITE ARM SIDE AT ALL TIMES. HARNESS PLACEMENT DENOTED BELOW:

TUES, FRI (90sec rest between distance ratings): 

ARM SPEED ROM AND SCAP LOAD/UNLOAD TRAINING

60SEC AT 110' W/ CROW HOP. 80% PEL. (BH)

90SEC AT 125' W/ CROW HOP. 90% PEL. (FH)

90SEC AT 140' W/ CROW HOP (ON LINE WITH ONE BOUNCE TO TARGET). 90% PEL. (BH)

90SEC AT 140' W/ CROW HOP (ON LINE WITH ONE BOUNCE TO TARGET). 90% PEL (FH)

90SEC AT 125' W/ CROW HOP. 90% PEL. UNHOOKED

60SEC AT 110' W/ CROW HOP. 80% - 90% PEL (DEPENDING UPON ARM CONDITIONG). UNHOOKED.

 

PITCHING/VELOCITY COMPONENT. ALTERNATE INSIDE/OUTSIDE ON FB ONLY:

WED, SAT (90sec rest between distance ratings): 

MAX INTENT VELOCITY LOAD AND COMMAND TRAINING

10 THROWS W/ CROW HOP @ 90'. 100% PEL. (BH)

12 THROWS W/ CROW HOP @ 100'. 100% PEL (FH)

10 THROWS W/ CROW HOP @ 125'. 100% PEL. UNHOOKED.

10 THROWS W/ CROW HOP @ 90' ALTERNATING 2CH/2FB/2BB/2FB. (BH)

12 PITCH BULLPEN OFF MOUND AT 85% PEL. PITCHES 1-10 (BH). PITCHES 11-15 (UNHOOKED). ALL FASTBALLS.

 

SUN (Constant throwing): 

ARM FLUSH TRAINING

5MIN OF LIGHT THROWING AT 50 - 70% PEL. NO OFF SPEEDS AND NO HARNESS. GET FLUSH

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

TUES - SPRINT INTERVALS

WED - LIGHT INTERVALS

THURS - DISTANCE

FRI - AGILITY LADDERS

SAT - LIGHT INTERVALS

SUN - MEDIUM DISTANCE

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

TUES - CIRCUIT #5

WED - CIRCUIT #4

FRI - CIRCUIT #1

SAT - CIRCUIT #3

SUN - CIRCUIT #2

 

 

-WEEK 8 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (60SEC REST BETWEEN DRILLS): 

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 4-6 @ 60' (DESCRIBED IN VIDEOS). 8X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT:=. ALTERNATE INSIDE/OUTSIDE:

SAME AS WEEK 7.

 

PITCHING/VELOCITY COMPONENT ALTERNATE INSIDE/OUTSIDE:

SAME AS WEEK 7, EXCEPT:

1. BUMP BULLPEN TO 18 PITCHES WITH OFF SPEEDS MIXED IN (ONLY THROW CH). ALTERNATE 3FB / 2CH.

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

SAME AS WEEK 7.

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

SAME AS WEEK 7.

 

 

-WEEK 9 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30SEC REST BETWEEN DRILLS): 

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 1-3 @ 60' (DESCRIBED IN VIDEOS). 6X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT. ALTERNATE INSIDE/OUTSIDE ON FB ONLY. HARNESS PLACEMENT DENOTED BELOW:

TUES, FRI (90sec rest between distance ratings): 

ARM SPEED ROM, SCAP LOAD/UNLOAD, AND COMMAND TRAINING

60SEC AT 110' W/ CROW HOP. 90% PEL. (BH)

90SEC AT 150' W/ CROW HOP. 90% PEL. (BH) LAST 25SEC UNHOOKED.

90SEC AT 110' W/ CROW HOP. 90% PEL. UNHOOKED.

60SEC AT 80' W/ CROW HOP. 90% PEL. MIX IN CH. (BH)

8 PITCH FLATGROUND BULLPEN. 90% PEL. 2FB/1BB INTERVALS. (BH) LAST 4 PITCHES UNHOOKED.

25 PITCH BULLPEN OFF MOUND. @ 90% PEL. (BH) LAST 10 PITCHES UNHOOKED.

5FB INSIDE / 5FB OUTSIDE / 3CH / 2FB INSIDE / 3BB / 2FB OUTSIDE / 2FB ALTERNATE / 1 CH / 1BB / 1FB.

 

PITCHING/VELOCITY COMPONENT. ALTERNATE INSIDE/OUTSIDE ON FB ONLY:

WED, SAT (2min rest between distance ratings): 

MEDIUM VELOCITY FLUSH AND OFF SPEED PITCH DEVELOPMENT

2MIN AT 90' W/ CROW HOP. 80% PEL. (FH)

1MIN AT 100' W/ CROW HOP. 80% PEL. UNHOOKED.

2MIN AT PITCHING DISTANCE ON FLAT WORKING ON BB. 80% PEL. (FH)

 

SUN (2min rest between distance ratings): 

MAX INTENT VELOCITY LOAD TRAINING

60SEC AT 110' W/ CROW HOP. 100% PEL. (FH)

90SEC AT 130' W/ CROW HOP. 100% PEL. ON A LINE W/ A BOUNCE. (BH)

90SEC AT 130' W/ CROW HOP. 100% PEL. ON A LINE. (FH)

60SEC AT 100' W/ CROW HOP. 100% PEL. UNHOOKED

90SEC AT 60' W/ DELIVERY. 80% PEL. UNHOOKED. ALTERNATE INSIDE/OUTSIDE

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

TUES - LIGHT INTERVAL

WED - SPRINT INTERVAL

THURS - DISTANCE

FRI - AGILITY LADDERS

SAT - LIGHT INTERVAL

SUN - MEDIUM DISTANCE

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

TUES - CIRCUIT #5

WED - CIRCUIT #4

THURS - CIRCUIT #2

FRI - CIRCUIT #3

SUN - CIRCUIT #1

 

 

-WEEK 10 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30SEC REST BETWEEN DRILLS): 

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 4-6 @ 60' (DESCRIBED IN VIDEOS). 6X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT. ALTERNATE INSIDE/OUTSIDE:

SAME AS WEEK 9 EXCEPT:

1. BUMP BULLPEN UP TO 28 PITCHES.

 

PITCHING/VELOCITY COMPONENT. ALTERNATE INSIDE/OUTSIDE:

SAME AS WEEK 9.

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

SAME AS WEEK 9.

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

SAME AS WEEK 9.

 

 

-WEEK 11 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30SEC REST BETWEEN DRILLS): 

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 1-3 @ 60' (DESCRIBED IN VIDEOS). 6X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT. ALTERNATE INSIDE/OUTSIDE:

SAME AS WEEK 10 EXCEPT:

NO FLAT GROUND BULLPEN.

CUT OUT 150' DISTANCE THROWING.

BUMP BULLPEN UP TO 35 PITCHES.

LOWER LONG TOSS THROWING TO 60SEC INCREMENTS W/ 60SEC REST IN BETWEEN EXERCISES.

 

PITCHING/VELOCITY COMPONENT. ALTERNATE INSIDE/OUTSIDE ON FB ONLY UNLESS DENOTED:

WED, SAT (2min rest between distance ratings): 

VELOCITY FLUSH AND OFF SPEED PITCH DEVELOPMENT

2MIN AT 80' W/ CROW HOP. 80% PEL. (BH)

1MIN AT 110' W/ CROW HOP. 80% PEL. UNHOOKED

2MIN AT PITCHING DISTANCE ON FLAT WORKING 1BB / 2FB / 1CH. 80% PEL. (FH)

 

SUN (2min rest between distance ratings): 

MAX INTENT VELOCITY LOAD TRAINING

90SEC AT 100' W/ CROW HOP. 100% PEL. (BH)

90SEC AT 125' W/ CROW HOP. 100% PEL ON A LINE WITH A BOUNCE. (FH)

90SEC AT 150' W/ CROW HOP. 90% PEL ON A LINE (NO BOUNCE). BH

90SEC AT 125' W/ CROW HOP. WORK IN CH. 100% PEL. UNHOOKED

30SEC AT 60' W/ DELIVERY. WORK BB/FB SEQUENCE (ALTERNATING 2FB / 1BB). 90% PEL. UNHOOKED.

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

SAME AS WEEK 7.

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

SAME AS WEEK 7.

 

 

-WEEK 12 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30SEC REST BETWEEN DRILLS): 

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

DRILLS 4-6 @ 60' (DESCRIBED IN VIDEOS). 8X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT. ALTERNATE INSIDE/OUTSIDE UNLESS DENOTED:

SAME AS WEEK 11 EXCEPT:

NO FLAT GROUND BULLPEN.

BUMP BULLPEN TO 40 PITCHES.

LOWER LONG TOSS THROWING TO 30SEC INCREMENTS W/ 30SEC REST IN BETWEEN EXERCISES.

 

PITCHING/VELOCITY COMPONENT. ALTERNATE INSIDE/OUTSIDE UNLESS DENOTED:

WED, SAT (2min rest between distance ratings): 

VELOCITY FLUSH AND PITCH SEQUENCING TRAINING

2MIN AT 90' W/ CROW HOP. 80% PEL. (BH)

1MIN AT 80' W/ CROW HOP. 80% PEL. UNHOOKED

2MIN AT PITCHING DISTANCE ON FLAT WORKING 1BB / 2FB / 1CH. 80% PEL. UNHOOKED

 

SUN (2min rest between distance ratings): 

MAX INTENT VELOCITY LOAD TRAINING

90SEC AT 100' W/ CROW HOP. 90% PEL. (BH)

90SEC AT 125' W/ CROW HOP. 100% PEL ON A LINE. (FH)

90SEC AT 150' W/ CROW HOP. 100% ON A LINE. UNHOOKED

90SEC AT 125 W/ CROW HOP. WORK IN CH. 100% PEL. UNHOOKED

30SEC AT 60' W/ DELIVERY. WORK ALL PITCHES. 80% PEL. UNHOOKED FOR LAST 30SEC

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

SAME AS WEEK 9.

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

SAME AS WEEK 9.

 

 

 

*DEVELOPED FROM DATA AND ON FIELD PLAYING AND COACHING EXPERTISE GATHERED FROM MLB PITCHERS JIM PARQUE AND MIKE SIROTKA, NCAA PITCHING COACHES SEAN TAUNT AND BA GARNER, BIG LEAGUE EDGE PERFORMANCE BASEBALL, AND 2 UNIVERSITY BIOMECHANICAL AND KINESIOLOGY DEPARTMENTS. OVER 16 DIFFERENT INDEPENDANT STUDIES AND OVER 5000 PITCHERS (YOUTH TO MLB) WERE TESTED THROUGHOUT A 5 YEAR PERIOD.

 

The following 60DAY VeloPRO pitch-ING and velocity program is designed SPECIFICALLY FOR USAGE WITH THE VL HARNESS, and is intended for high school to pro level pitchers. USAGE WITHOUT THE VL HARNESS IS NOT RECOMMENDED, AS (1) SENSORY FEEDBACK, (2) MOVEMENT ENHANCEMENT, AND (3) INSUFFICIENT SUPPORT OF THE THROWING SHOULDER AND ELBOW WOULD NOT BE ASCERTAINED TO THE WORK LOAD, TRAINING GOALS, AND/OR OVERSIGHT REQUIREMENTS SET FORTH BY THIS PROGRAM.

 

THIS PROGRAM IS NOT INTENDED FOR USAGE WITH WEIGHTED IMPLEMENTS, SUCH AS WEIGHTED BASEBALLS. WORK LOAD REQUIREMENTS OF THIS PROGRAM (IF USED WITH WEIGHTED BASEBALLS) WOULD PLACE TOO GREAT A STRESS LOAD UPON (1) RECOVERY RATES, (2) JOINT SUPPORT, (3) LIGAMENTS AND TENDONS, AND (4) MUSCULAR RESPONSE.  WEIGHTED BASEBALL TRAINING SHOULD BE UTILIZED SEPARATE AND OUTSIDE THIS PROGRAM'S APPLICATIONS.

 

Develops HEALTHY velocity that is both supported and competes for the win - rather than just a velocity or throwing program. Over 5 years of analytical pitching data and research (from the University, lab, and on field perspectives) support this program and its usage. Data is INDEPENDANT of VeloPRO Baseball, which is highly important to the accountability and integrity of this program. USAGE WITH GAME COMPETITION IS ONLY ADVISED IF PERFORMANCE STRESS AND WORK LOADS ARE MINIMIZED.

 

 

Recommended for:

 

1. HS aged pitchers whom are trying to increase velocity and improve their winning pitching abilities at same time. For mainly the "warm weather" located HS pitcher whom starts their HS baseball season earlier and cannot go through a 90DAY velocity and pitch-ing program due to time constraints. For "cold weather" located pitchers, refer to 90DAY program.

2. NCAA pitchers whom just finished summer baseball. Start this program 2months PRIOR to reporting for Fall ball or after Fall ball ends. If you start this program after Fall, curtail bullpen pitch numbers to correlate to what you need to be ready for your first appearance or start (of season). You may have to change throwing work loads and velocity days to better suit your needs, academic scheduling, team workouts, and/or recovery rates.

3. For MiLB and MLB pitchers whom are NOT playing Winter ball and have 60 FULL DAYS without competition work loads. Start this program 60days before you report for Spring Training. If you are playing Winter ball, this program will need to be adjusted in order for your recovery rates to correlate to performance and/or Spring Training reporting pre-requisites.

 

 

The different aspects of the program are described below - with the actual daily throwing, lifting, running, and recovery routines listed under "Week 1" to "Week 8". Read over all the information BEFORE you start.

 

Use your VL Harness (as directed by the program) with all aspects of throwing. It provides the necessary sensory feedback and peaked athletic movement required to develop a (1) proper delivery, (2) increased velocity, (3) improved pitch plane, and (5) enhanced fastball movement and off speed break, and velocity. To better understand how to use your VL Harness, refer to our Tutorials page.

 

If you wish to have oversight or additional training, find a certified VeloPRO Baseball instructor near you or email Info@veloprobaseball.com.

 

 

RECOVERY AND WORK LOAD RATIOS:

The relationship between your work load and recovery rates should dictate how you utilize this program. Too much soreness/tightness the day after means your arm is not ready for the work load requirement. Do NOT push your arm to the point it is not recovering in time for your next throwing session. Follow these steps (IN ORDER) to procure  recovery/work load ratio(s):

 

1. If you are experiencing too much "day after" soreness/tightness, back off on rep amounts - not frequency.

2. If you still are not recovering (after completing Step 1), back off one drill per training section of each day's throwing regimen. Repeat until proper recovery levels are attained and work from there.

3. No matter how your arm recovers, if you feel pain - stop and re-evaluate frequency, fitness levels, and recovery times.

4. When evaluating, know the differences between (1) fatigue, (2) soreness, (3) tightness, (4) achiness, and (5) pain. Some soreness and fatigue is good, but too much will lead into post throwing achiness that does not subside (tendonitis). It can also lead into "day after" tightness that does not work itself out quick enough. Any type of pain is not good and you should stop immediately.

5. "PAIN" is a sharp painful sensation when you perform a certain movement. "FATIGUE" is your arm or body feels tired. "SORENESS" is similiar to "TIGHTNESS", but the later does not loosen itself out or subside quickly. "ACHINESS" is a throbbing sensation -  indicator the presence of tendonitis or start of such. Remember that your arm is a muscle and needs to be used, but NOT overused.

6. Proper monitoring of recovery rates will require you to stop throwing once you feel like your arm is used. Stop after you feel this "sensation" - as it is the start of fatigue. Do NOT push past this, or your next day's throwing regimen will suffer.

7. Build and plateau your throwing frequency and reps to maximize recovery rates. It will take about a month to fully understand how your arm and body are responding to the below.

8. Adhere to all rest requirement(s) between drills, exercises, or sets - even if you feel you are recovered.

 

This is an off season pitching and velocity building program, and does not take into account performance work loads. If you are currently in a season, do NOT use this program - as recovery rates will not be ascertained.

 

 

USAGE AND PROGRAM KEY:

Always use your Velocity LOAD Harness with every aspect of the program (except strength and running). There are two ways to use your VL Harness (denoted in the program key). Back hip (BH) contours your back hip to train linear drive, ground reaction force (GRF), and sync of front foot strike. Front hip (FH) contours your front hip to train rotational torque and sync of lower-to-upper half kinetic reaction force. Refer to our Tutorials videos for more detailed usage.

 

There are 3 different training components PER DAY to the program - (1) Throwing, (2) Running/recovery, and (3) Strength. Ensure you have the right VL Harness placement PER DRILL (as denoted per drill below).

 

For drills within each training component:

1. Each drill in the program has a number #1 - #6 that corresponds with the number of a drill in the videos shown at the top of this website page. For example, if drill #1 is listed in your day's throwing routine, you are to do the Leg kick posture drill, which is described in video #1 at the top of this website page.

 

Training components of the throwing program and what they mean:

1. Delivery training - develops pitching delivery efficiency, mechanics, movements, and tempos.

2. Velocity/long toss training - increases arm speed, whip, endurance, velocity, plane, and lower half drive.

3. Pitching training - designed to increase execution ratios, pitchability, and command.

4. Pre-throwing training - Gets body and arm ready for the day's work requirements.

4. Running and recovery training - increases cardio fitness, endurance, and recovery.

6. Strength training - develops pitching specific strength in a kinetic chain reaction.

 

Program key:

1. BH - VL Harness is placed on back hip (application described above).

2. FH - VL Harness is placed on front hip (application described above).

3. PEL - Perceived effort level of throwing or running.

100% is max intensity throwing (on a line) or max intensity sprinting.

90% is controlled high intensity throwing or sprinting.

80% is slight arc or medium intensity sprinting.

50% is active warm up or medium rate jogging.

 

 

60DAY PITCHING AND VELOCITY PROGRAM*

The following program includes every required aspect of pitching development. It is a general guideline that gives your pitching career a fully comprehensive approach to winning on the mound. This is an off season workout plan that does not take into account performance requirements and/or work loads. Constantly monitoring recovery is the key to ensuring success. If you have questions, email Info@veloprobaseball.com.

 

 

-PRE-THROWING TRAINING COMPONENT DESCRIPTION-

Before every throw day, you will conduct Steps 1 - 3 (below) BEFORE you start the day's throwing regimen. Do not skip, as this is a portion of your daily routine that gets your body and arm kinetically synced with muscular response.

 

1. Active body warm up - Conduct an active body warm up. 5min of agility and flex warm up, 5min of static stretching of both upper and lower half, and 5min of band work for your shoulder and scap load. Agility and flex warm up exercises can include high knees, bounders, jogging, side shuffling, etc. Band work needs to include rotator cuff protraction, retraction, and scap load drills. Ensure you activate internal and external ROMs for all cuff muscles - IN ALL BODY POSITIONS. For band work, find a program that works for you. There are many readily available on the internet that will suffice.

 

2. Interval KCR warm up - It is important to get your entire body working as one unit to sync your kinetic chain reactors (KCR) - once it is stretched and you have blood flow. To do this, do about 5-10 sprints at 90' length. Conduct them at 50%, 75%, and 100% PEL.

 

3. Active arm warm up - Throw at around 60 - 80 feet at 50% PEL to warm your arm up BEFORE you start with any daily throwing routines that will include Delivery, Velocity, and/or Pitching training component(s). See below for specific routines.

 

 

 

-RUNNING AND RECOVERY TRAINING COMPONENT DESCRIPTION-

Immediately after you finish your throwing, do your cardio cool down. Each day will provide a few cardio conditioning options (choose one only). If you are pitching in a game - THE DAY BEFORE, you should do ten 150' long sprints at 100% PEL after your throwing routine. Disregard any required daily program running. Then start on Day 1 (the day after you pitch in a game).

 

There will be some adaptations to this running program - based upon game frequency. Just make sure you are recovering enough to be "fresh" for your game appearances or throwing regimens. Conduct all running AFTER your day's throwing. Do NOT do it beforehand. Additionally, all below running routines are to be conducted on the warning track of a 60/90 regulation sized baseball field. If you do not have access to a field, use the last option within each day's running routine.

 

For cuff band work, there are many popular programs available. Jaeger Sports has a great sequence and we highly recommend its usage. Most implement the same exercises and application components. Find one that suits your needs.

 

POST COOL DOWN AFTER A GAME APPEARANCE:

15min on a treadmill or general running at 50% PEL.

1. Treadmill should be at a 7 speed with incline of about 3.

2. General running is a jog at 50% PEL to flush your system.

3. Finish out with cuff band work.

 

DISTANCE FLUSH:

25min of constant running at 50% PEL.

1. Constant running provides no rest and is a flush with limited cardio intensity.

 

SPRINT INTERVALS:  

10x bow and arrows (60sec rest between reps) OR 10 JSWs (no rest).

1. Bow and arrows are sprints at 100% PEL to centerfield. Jog at 80% PEL to opposite foul line.

2. JSWs (jog/sprint/walk) is jog at 80% PEL to first gap, sprint at 100% PEL to opposite gap. Walk to foul line.

3. 10x 30/30/30s. Sprint for 30sec at 100% PEL. Jog for 30sec at 80% PEL. Walk for 30sec. No rest between.

 

LIGHT INTERVALS:  

10x Poles OR Center and Gaps at 75% PEL.

1. Poles are a medium jog from foul line to foul line on the warning track. Rest 30sec between reps.

2. Center and Gaps are a medium sprint to centerfield wall, jog to gap, walk to foul line. No rest between reps.

3. 10x 45sec medium jogs with 30sec rest between reps.

 

MEDIUM DISTANCE FLUSH:  

15min jogging flush at 50% PEL AND 10min of jump rope.

1. Jog for 15min anywhere to get a flush.

2. In addition to jog, do 10min of jump rope with a 90sec active / 30sec recovery ratio.

 

AGILITY LADDERS:  

20min of any type of speed ladder training OR Sprint work at 75% PEL.

1. Speed ladder training can utilize any popularized agility exercise. 90sec at 75% PEL with 30sec rest. 20min regimen includes exercises AND rest.

2. Sprint work is 75yd sprints at 75% PEL. Rest for 30sec in between sprints.  

 

 

-STRENGTH TRAINING COMPONENT DESCRIPTION-

Ensure you have oversight for this portion of the program. FORM IS EVERYTHING. Improper form can lead to injury and a lack of proper strength development. If you lack experience in strength training, working with a certified trainer is highly recommended.

 

Always conduct this portion of the program AFTER you finish throwing. If you must lift before throwing, allow for 60min recovery time before commencing any type of throwing. If you have a game, do NOT strength train that day. If you feel too much soreness or tightness, cut back on your day's strength training to ensure proper recovery. You can upload any of the following regimens with more reps, higher intensity, more weight, incline or decline, and/or weighted vests, medicine balls, or physioballs. Younger athletes should not utilize any weighted apparel or weights.

 

There is NO rest in between reps. Take ONLY 15sec between reps or sets to get set up and ready for your next exercise. This type of high intensity training increases endurance, recovery rates, and cardio fitness levels. This is a push/pull routine developed by top baseball strength trainers whom have decades of expertise at the MLB levels. A push/pull strength routine trains the accelerator (while indirectly training decelerators) - and vice versa. This builds your body as one moving unit that connects your entire KCR. Such routines are NOT readily available to the general public and require proper form, recovery levels, and intensity levels to ascertain.

 

CIRCUIT #1: LOWER HALF FUNCTIONAL STRENGTH CIRCUIT

Use body as weight ONLY. Upload with medicine ball if desired. 35sec per exercise. No rest between exercises.

Repeat Steps 1-9 three times. After you finish this circuit, do your cuff strengthening.

 

1. Squats. 20rep minimum.

2. Lower ab exercise of choice. 20rep minimum.

3. Forward alternating lunge. 20rep minimum.

4. Regular ab exercise of choice. 20rep minimum.

5. Backward alternating lunge. 20rep minimum.

6. Twisting ab exercise of choice. 20rep minimum.

7. Alternating box step ups. 20rep minimum.

8. Side lunges. 20rep minimum.

9. Lower ab leg lifting exercise of choice. 20rep minimum.

 

CIRCUIT #2 LOWER HALF EXPLOSIVE STRENGTH CIRCUIT

8reps per exercise. One set equals 8 total exercises. After you finish this circuit. do your cuff strengthening.

 

1. Front chops:  Above head to between legs. As you chop move into a body squatting position.

2. Diagonal left chops:  Above head to left hip. As you chop, move into a body squatting position.

3. Diagonal right chops: Above head to right hip. As you chop, move into a body squatting position.

4. Left lunge chops:  Start in leg kick position w/ med ball overhead. Stride out with left leg and chop med ball diagonally. Spring back up and repeat.

5. Right lunge chops:  Start in leg kick position w/ med ball overhead. Stride out with right leg and chop med ball diagonally. Spring back up and repeat.

6. Right side diagonal wall throws:  Start in squat position about 3' from wall with med ball at right hip. Throw ball into wall. Catch bounce and absorb energy with a twisting action of hips. Repeat.

7. Left side diagonal wall throws:  Start in squat position about 3' from wall with med ball at left hip. Throw ball into wall. Catch bounce and absorb energy with a twisting action of hips. Repeat.

8. Med ball slams: Start with med ball overhead. Slam ball into ground. Catch the bounce up and repeat.

 

CIRCUIT #3: UPPER HALF STABILIZING LOAD CIRCUIT

30sec per exercise. One set equals 5 total exercises. After you finish this circuit, do your cuff strengthening.

 

1. Wall bounces:  Stand 3' from wall w/ med ball overhead. Feet are shoulder width apart. Bounce ball against wall on fingertips. Limit forearm absorption rate. Works finger and wrist strength.

2. Chest passes:  Stand 3' from wall w/ med ball at chest in a squat position. Bounce ball against wall and absorb with forearms. Elbows should stay stationary. Works finger and tricep strength.

3. Overhead throws:  Stand 3' from wall w/ med ball overhead in stride position. Bounce ball against wall and absorb with entire arm - moving shoulders and scapula with a slight bend in elbows. Works shoulder and scapula load.

4. Left side strider throws:  Stand 5' from wall w/ med ball overhead in leg kick position. Stride out like you would pitching and throw ball against wall. No bounce absorption. Pick ball up and repeat.

5. Right side strider throws:  Stand 5' from wall w/ med ball overhead in leg kick position. Stride out like you would pitching and throw ball against wall. No bounce absorption. Pick ball up and repeat.

 

CIRCUIT #4: UPPER HALF ACCEL/DECEL PERFORMANCE STRENGTH CIRCUIT

10reps per exercise. Do Sets 1-4 one time only. After you finish this circuit, do your cuff strengthening.

In between each exercise, do an ab exercise of choice. Train all quadrants of your ab muscle group by using twisting, lower, middle, and upper ab strengthening exercises. Concentrate mainly upon twisting and lower ab quadrants. Can upload with any load application (weights, bands, plates, etc). Younger athletes should not utilize any upload application(s) except for plane change, medicine ball, resistance band(s), or body weight.

 

SET 1:

1. Flat chest exercise of choice. Push up or dumbbell presses only. No machine.

2. Overhead back pulldown exercise of choice. Machine only.

3. Dumbell curl bicep exercise of choice. Dumbbell only.

4. Flat pulldown bar tricep exercise of choice. Machine only.

5. Side lift shoulder exercise of choice. Do not lift above shoulder level. Dumbbells only.

6. 60sec of skaters or slide board. Rest 90sec for recovery before starting Set #2.

 

SET 2:

1. Incline chest exercise of choice. Push up or dumbbell presses only. No machine.

2. Sitting pull/row back exercise of choice. Machine only.

3. Hammer curl exercise of choice. Dumbbell only.

4. Rope pulldown tricep exercise of choice. Machine only.

5. Front lift shoulder exercise of choice. Do not lift above shoulder level. Dumbbells or medicine ball only.

6. 90sec of jump rope. Rest 90sec for recovery before starting Set #3.

 

SET 3:

1. Fly chest exercise of choice. Machine.

2. One handed bench rowing back exercise of choice. Do not go deep on your fly ROM. On flat bench only.

3. Preacher curl exercise of choice. Barbell only.

4. Overhead tricep press exercise of choice. Machine only.

5. Trap exercise of choice. Do not lift above shoulder level. Machine only.

6. 60sec of high knees, wall climbers, or burpies (choose one). Rest 90sec before starting Set #4.

 

SET 4:

1. Retraction wrist exercise of choice. Resistance bands only.

2. Static plank exercise of choice. Plank exercises require you to maintain a static planking position.

3. Protraction wrist exercise of choice. Rice bucket or rope twist only.

4. Plank with scap load/unload exercise of choice.

5. Twisting wrist exercise of choice. Resistance bands only.

6. 90sec of jump rope.

 

CIRCUIT #5: LOWER HALF ACCEL/DECEL PERFORMANCE STRENGTH CIRCUIT

10reps per exercise. Repeat Sets 1-4 two times. After you finish this circuit, do your cuff strengthening.

In between each exercise, do an ab exercise of choice. Train all quadrants of your ab muscle group by using twisting, lower, middle, and upper ab strengthening exercises. Concentrate mainly upon twisting and lower ab quadrants. Can upload below exercises with any load application (weights, bands, resistance, etc). Younger athletes should not utilize any upload application(s) except body weight, medicine balls, resistance band(s), plane change, or plyoboxes.

 

SET #1:

1. Body width foot placement squat exercise of choice (regular). No machine.

2. Forward lunge with overhead medicine ball chop. Arch back at bottom of lunge. Alternate feet.

3. Jump squat with body weight only.

4. Backward lunge with reverse overhead medicine ball chop. Arch back at bottom of lunge. Atlernate feet.

5. Scissors jumping lunges with medicine ball overhead. No chopping action (static position). Rest 2min before starting Set #2.

 

SET #2:

1. Hack squat on machine.

2. Forward lunge with a twist. Arch back at bottom of lunge. Alternate feet.

3. Split squat. No machine. Change foot positioning after 5 reps.

4. Backward lunge with a twist. Arch back at bottom of lunge. Alternate feet.

5. Skaters for 60sec. Rest 2min before starting Set #3.

 

SET #3:

1. Body squats for 30sec. Do them as fast as you can. 15sec recovery.

2. Jump squats for 30sec. Do them as fast as you can. 15sec recovery.

3. Burpees with a jump and high knees at top of jump for 30sec. Do them as fast as you can. 15sec recovery.

4. Rock climbers for 30sec. Do them as fast as you can. 15sec recovery.

5. Forward to backward lunge on right leg. 20sec. Do them as fast as you can. 15sec recovery.

6. Forward to backward lunge on left leg. 20sec. Do them as fast as you can. 15sec recovery.

7. One legged step ups for 20sec (left leg only). Do them as fast as you can. 15sec recovery.

8. One legged step ups for 20sec (right leg only). Do them as fast as you can. 15sec recovery.

 

 

 

-DAILY THROWING, RUNNING, AND STRENGTH ROUTINE-

There are three types of throwing components (Delivery, Velocity, and Pitching - described above) you will utilize in this throwing program that develop (1) pitching abilities that compete for the win AND (2) velocity that enhances your ability to win. Each type of throwing component is denoted within the program's daily throwing regimens.

 

Ensure your recovery is peaked. If you cannot finish out the day's throwing requirements, cut back and re-evaluate to ensure proper recovery. "Recovery" is defined as your arm feeling fresh the next day. Some days, you will feel a bit tired or sore. Cut back on that day's throwing to ensure your following day's throwing is not effected. Additionally, to aid in recovery - ice or do therapy only AFTER you have finished out your running and lifting for that day. Monitoring your recovery rates is how you will discover at what levels your arm can be utilized.

 

Again, understand that this is an off season throwing plan, and is not taking into account performance work loads. Additionally, this is NOT a post surgery throwing program. For such, email Info@veloprobaseball.com and we can get you a program to use.

 

1. IF YOU ARE INDOORS AND DO NOT HAVE ACCESS TO THE DISTANCE RATINGS (FOR THROWS), SIMULATE BY THROWING HIGHER INTO NET AT A SPECIFIC TARGET. DO NOT JUST THROW BASEBALL INTO NET, BUT PICK OUT A SPECIFIC SPOT. ADDITIONALLY, RUN-AND-GUNS, PULLDOWNS, OR BALLISTIC STYLE THROWING IS NOT A TYPE OF THROWING THIS PROGRAM OR VELOPRO BASEBALL SUPPORTS WITH OUR HARNESS. ALL SUCH TYPES OF THROWING HAVE BEEN PROVEN (THROUGH OUR DATA AND INDEPENDANT RESEARCH STUDIES WE HAVE CONDUCTED) TO HAVE A NEGATIVE EFFECT UPON COMMAND AND PLANE FOR YOUNGER OR DEVELOPING ARMS. MiLB AND MLB ARMS WERE NOT RESEARCHED.

 

2. WHETHER INDOORS OR OUTDOORS, DO NOT ALLOW YOUR THROWS TO REACH ABOVE 15'. IF YOU CANNOT MAKE THE DISTANCES (IN THE AIR), LET THE BASEBALL BOUNCE TO YOUR TARGET. ONCE YOUR LOWER HALF INCREASES ITS LINEAR DRIVE FORCE, GRF, AND LINEAR-TO-ROTATIONAL SYNC (THROUGH THE VL HARNESS), YOUR ARM SPEED WILL INCREASE - EFFECTIVELY CARRYING THE BASEBALL FURTHER AND ON TARGET. THIS IS THE ESSENCE OF HEALTHY VELOCITY THAT WINS.

 

3. THE RECOVERY TIMES ARE IMPORTANT, AS THEY ARE DESIGNED TO GET YOUR ARM IN SHAPE QUICKER AND ALIGN WITH QUALITY INNINGS WORK LOADS. ALTHOUGH YOU MAY FEEL READY TO PROCEED ONTO THE NEXT EXERCISE, DRILL, OR SET, ADHERE TO THE ENTIRE RECOVERY LENGTH BEFORE MOVING ON.

 

Time limits denoted for throwing durations.

(BH) or (FH) denotes back hip or front hip placement of VL Harness. Unhooked means to unhook bungees.

 

 

-WEEK 1 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). THROW 2 INSIDE / 2 OUTSIDE FB SEQUENCE FOR ALL DRILLS TO CATCHER ON FLAT:

MON, WED, FRI (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 50' (described in videos). 15x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH) OPPOSITE ARM SIDE AT ALL TIMES:

MON, WED, FRI (60sec rest between distance ratings):

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING

2min at 80'. 80% PEL.

2min at 90' w/ crow hop. 80% PEL.

2min at 80'. 80% PEL.

 

PITCHING/VELOCITY COMPONENT:

N/A

 

RUNNING/RECOVERY COMPONENT:

Running plans listed above. Do arm care/recovery after throwing.

Mon - Distance.

Wed - Medium Distance.

Fri - Agility Ladders.

Sat - Sprint Intervals.

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Mon - Circuit #4

Tues - Circuit #5

Wed - Circuit #2

Fri - Circuit #1

Sat - Circuit #3

 

 

-WEEK 2 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

MON, WED, FRI (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 60' (described in videos). 15x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW OPPOSITE ARM SIDE AT ALL TIMES:

MON, WED, FRI (60sec rest between distance ratings):

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING

 

2min at 80'. 80% PEL.

2min at 90'. 80% PEL.

2min at 110' w/ crow hop. 80% PEL.

1min at 90' w/ crow hop. 80% PEL. Unhooked.

1min at 80'. 80% PEL. Unhooked.

 

PITCHING/VELOCITY COMPONENT:

N/A

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing.

Mon - Light Interval

Tues - Distance

Wed - Sprint Intervals

Thurs - Medium Distance

Fri - Light Interval

Sat - Agility Ladders

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Same as Week 1.

 

 

 

-WEEK 3 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

MON, TUES, THURS, FRI (30sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 10x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW OPPOSITE ARM SIDE AT ALL TIMES:

MON, TUES, THURS, FRI (90sec rest between distance ratings):

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING

2min at 90'. 80% PEL.

2min at 100' w/ crow hop. 90% PEL.

2min at 125' w/ crow hop. 90% PEL.

2min at 100' w/ crow hop. 90% PEL. Unhooked.

1min at 80'. 80% PEL. Unhooked.

 

PITCHING/VELOCITY COMPONENT:

N/A

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing.

Mon - Light Interval

Tues - Medium Distance

Wed - Distance

Thurs - Sprint Intervals

Fri - Sprint Intervals

Sat - Distance

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Mon - Circuit #5

Tues - Circuit #4

Thurs - Circuit #1

Fri - Circuit #3

Sat - Circuit #2

 

 

-WEEK 4 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

MON, TUES, THURS, FRI, SUN (30sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 10x per drill at 80% PEL.

 

LONG TOSS COMPONENT (FH). THROW OPPOSITE ARM SIDE AT ALL TIMES:

MON, THURS (90sec rest between distance ratings):

ARM SPEED AND SCAP LOAD/UNLOAD TRAINING

2min at 100' w/ crow hop. 80% PEL.

3min at 125' w/ crow hop. 90% PEL.

2min at 150' w/ crow hop. 90% PEL.

2min at 125' w/ crow hop. 90% PEL. Unhooked.

1min at 100' w/ crow hop. 90% PEL. Unhooked.

 

PITCHING/VELOCITY COMPONENT (FH). ALTERNATE INSIDE/OUTSIDE:

TUES, FRI (2min rest between distance ratings):

VELOCITY AND PITCHING DEVELOPMENT

10 throws w/ crow hop @ 100'. 90% PEL.

10 throws w/ crow hop @ 125'. 90% PEL. Last 5 throws at 100% PEL.

10 throws w/ crow hop @ 100'. 90% PEL. Last 5 throws at 100% PEL. All throws are unhooked.

15 pitch flat ground bullpen at 90% PEL. Last 5 pitches are not hooked in.

 

SUN (60sec rest between distance ratings):

VELOCITY FLUSH DAY

60sec at 90' w/ crow hop. 80% PEL.

90sec at 100' w/ crow hop. 90% PEL.

90sec at 100' w/ crow hop. 90% PEL. Unhooked

60sec at 90' w/ crow hop. 80% PEL.

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing.

Mon - Distance

Tues - Sprint Interval

Thurs - Medium Distance

Fri - Light Intervals

Sun - Agility Ladders

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Mon - Circuit #5

Tues - Circuit #4

Thurs - Circuit #5

Fri - Circuit #3

Sun - Circuit #1

 

 

-WEEK 5 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 60' (described in videos). 8x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

TUES, FRI (90sec rest between distance ratings):

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING

90sec at 100' w/ crow hop. 80% PEL.

90sec at 135' w/ crow hop. 90% PEL.

2min at 90' w/ crow hop. 100% PEL. BH for 1min. Unhooked for 1min.

90sec at 90' w/ crow hop working 2CH / 1FB. 80% PEL. Unhooked.

8 pitch flat bullpen. All FBs. 90% PEL. (BH)

12 pitch bullpen off mound. All FBs. 90% PEL. (BH). Last 4 pitches are unhooked.

 

 

PITCHING/VELOCITY COMPONENT (FH). ALTERNATE INSIDE/OUTSIDE:

WED, SAT (2min rest between distance ratings):

VELOCITY AND PITCHING DEVELOPMENT

90sec at 90' w/ crow hop. 80% PEL.

90sec at 110' w/ crow hop. 80% PEL.

90sec at 90' w/ crow hop working 2FB / 1CH. 80% PEL. Unhooked.

1min at 60' w/ pitching delivery working 1FB / 1CH. 80% PEL. (BH)

 

SUN (2min rest between distance ratings):

VELOCITY FLUSH AND OFF SPEED PITCH TRAINING

90sec at 90' w/ crow hop. 80% PEL (BH)

90sec at 90' w/ crow hop. 80% PEL (FH)

90sec at 70' working 1FB / 2BB. 80% PEL. (BH)

90sec at 60' w/ pitching delivery on flat working 2FB / 1BB. 80% PEL. (FH)

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing.

Tues - Distance

Wed - Sprint Interval

Fri - Medium Distance

Sat - Light Interval

Sun - Agility Ladders

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Tues - Circuit #5

Wed - Circuit #4

Fri - Circuit #2

Sat - Circuit #3

Sun - Circuit #1

 

 

-WEEK 6 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 6x per drill at 80% PEL.

 

LONG TOSS COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

TUES, FRI (90sec rest between distance ratings):

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING

90sec at 125' w/ crow hop. 80% PEL. (BH)

90sec at 150' w/ crow hop. 90% PEL. (FH)

90sec at 150' w/ crow hop. 90% PEL. (BH)

90sec at 110' w/ crow hop. 80% PEL. (FH)

90sec at 80' w/ crow hop working 1FB / 2CH. 90% PEL. Unhooked

8 pitch flatground bullpen. Alternate 1FB / 1CH (inside and outside on FB. CH outside). 90% PEL. (BH)

16pitch bullpen off mound. 3FB inside / 3FB outside / 2CH / 1FB / 2BB / 1FB / 2BB / 2FB. 90% PEL with last 2FB at 100% PEL. BH for 5pitches. FH for 5pitches. Unhooked for last 5pitches.

 

PITCHING/VELOCITY COMPONENT . THROW TO OPPOSITE ARM SIDE UNLESS DENOTED.

WED (60sec rest between distance ratings):

MEDIUM FLUSH AND "TOUCH AND FEEL" PEN

90sec at 90' w/ crow hop. 80% PEL. (FH)

90sec at 100' w/ crow hop. 80% PEL. (BH)

90sec at 100' w/ crow hop. 80% PEL. (FH)

15pitch flatground bullpen - all pitches. (FH). Alternate inside/outside on FBs only. Unhooked for last 30sec

 

SAT (60sec rest between distance ratings):

LIGHT FLUSH TRAINING

60sec at 90' w/ crow hop. 80% PEL. (FH)

60sec at 100' w/ crow hop. 80% PEL. (BH)

60sec at 100' w/ crow hop. 80% PEL. (FH)

60sec at 90' w/ crow hop. 80% PEL. Unhooked.

 

SUN (2min rest between distance ratings):

VELOCITY AND CHANGE UP TRAINING

90sec at 110' w/ crow hop. 90% PEL. (BH)

2min at 140' w/ crow hop (on a line w/ a bounce). 100% PEL. (FH)

2min at 140' w/ crow hop (on a line w/ a bounce). 100% PEL. (BH)

90sec at 110' w/ crow hop. 100% PEL. Unhooked

90sec at 90' w/ crow hop. 1FB / 2CH. 90% PEL. Unhooked

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing.

Tues - Distance

Wed - Light Interval

Fri - Medium Distancce

Sat - Sprint Interval

Sun - Agility Ladders

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Same as Week 5.

 

 

-WEEK 7 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 60' (described in videos). 6x per drill at 80% PEL.

 

LONG TOSS COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

SAME AT WEEK 6 EXCEPT:

Bump bullpen up to 20 pitches.

-3FB inside / 3FB outside / 2CH / 2BB (all at 90% PEL). BH

-2FB inside / 2FB outside / 2CH / 2BB (all at 90% PEL). FH

-2FB at 100% PEL. Unhooked.

 

PITCHING/VELOCITY COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

Same as Week 7.

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing.

Same as Week 6.

 

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Same as Week 6.

 

 

-WEEK 8 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 8x per drill at 80% PEL.

 

LONG TOSS COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

SAME AS WEEK 7 EXCEPT:

 

Bump bullpen up to 27 pitches.

-3FB inside / 3FB outside / 2CH / 2BB (all at 90% PEL). BH

-2FB inside / 2FB outside / 2CH / 2BB (all at 90% PEL). FH

-2FB inside / 2FB outside / 2BB / 2CH / 1FB (all at 100% PEL). Unhooked

 

PITCHING/VELOCITY COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

Same as Week 7.

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing.

Same as Week 7.

 

STRENGTH COMPONENT:

Description of strength circuits listed above.

Same as Week 7.

 

 

*Developed from data and on field playing and coaching expertise gathered from MLB pitchers Jim Parque and Mike Sirotka, NCAA pitching coaches Sean Taunt and BA Garner, Big League Edge Performance Baseball, and 2 university biomechanical and kinesiology departments. Over 16 different independant studies and over 5000 pitchers (youth to MLB) were tested throughout a 5 year period.

 

 

 

The following 60DAY VeloPRO pitch-ING and velocity program is designed SPECIFICALLY FOR USAGE WITH THE VL HARNESS, and is intended for younger developing arms between the ages of 11-13U. There are big differences when training younger bodies (compared to mature pitchers), all of which need to be adhered to. This is due to physiological differences that younger bodies are still maturing through.

 

USAGE WITHOUT THE VL HARNESS IS NOT RECOMMENDED, AS (1) SENSORY FEEDBACK, (2) MOVEMENT DEVELOPMENT, AND (3) INSUFFICIENT SUPPORT OF THE THROWING ARM AND SHOULDER WOULD NOT BE ASCERTAINED FOR THE WORK LOADS, TRAINING GOALS, AND/OR OVERSIGHT REQUIREMENTS SET FORTH BY THIS PROGRAM.

 

DO NOT UTILIZE ANY WEIGHTED IMPLEMENT WITH THIS PROGRAM. VELOPRO BASEBALL AND BIG LEAGUE EDGE PERFORMANCE BASEBALL HAVE CONDUCTED EXTENSIVE INDEPENDANT RESEARCH AT THE UNIVERSITY, LAB, AND ON FIELD LEVELS (NATIONALLY) UPON WEIGHTED IMPLEMENT TRAINING FOR YOUNGER ATHLETES. DATA SUGGESTS THAT SUCH USAGE PRESENTS AN EXTREME NEGATIVE PHYSIOLOGICAL HEALTH EFFECT UPON GROWING BODIES - AS TENDON, LIGAMENT, AND JOINT SUPPORT IS NOT YET ADVANCED ENOUGH TO SUPPORT STRESS LOADS PLACED UPON OUTERMOST EXTREMITIES. THIS INCLUDES WEIGHTED BASEBALLS.

 

Develops HEALTHY velocity that is both supported and competes for the win - rather than just a velocity or throwing program. Over 5 years of analytical pitching data and research (from the University, lab, and on field perspectives) support this program and its usage. Data is INDEPENDANT of VeloPRO Baseball, which is highly important to the accountability and integrity of this program. USAGE WITH GAME COMPETITION IS ONLY ADVISED IF PERFORMANCE STRESS AND WORK LOADS ARE MINIMIZED.

 

 

Recommended for:

 

1. Ages 11-13U pitchers whom do NOT have an entire off season of noncompetition that provides a full 90days. This is a shortened velocity/pitch-ing development program that gets pitchers ready for an upcoming travel baseball season. Normally reserved for the "warm weather" geographically located pitcher whom plays more games than a "cold weather" arm whose season is shortened due to inclimate weather patterns. ENSURE YOU HAVE TAKEN A FULL 30DAYS OFF FROM THROWING OR COMPETITION BEFORE STARTING THIS PROGRAM. Start program 60 days before season start. Not recommended for post surgery or "recovering from injury" pitchers. Younger bodies recover quickly, but lack functional strength to support this program's requirements and work loads - so ensure your recovery rates optimize work loads. Do NOT start this program is you are ages 10 and under - EVEN IF YOU ARE PHYSIOLOGICALLY ADVANCED.

 

 

The different aspects of the program are described below - with the actual daily throwing, lifting, running, and recovery routines listed under "Week 1" to "Week 8". Read over all the information BEFORE you start.

 

Use your VL Harness (as directed by the program) with all aspects of throwing. It provides the necessary sensory feedback and peaked athletic movement required to develop a (1) proper delivery, (2) increased velocity, (3) improved pitch plane, and (5) enhanced fastball movement and off speed break, and velocity. To better understand how to use your VL Harness, refer to our Tutorials page.

 

If you wish to have oversight or additional training, find a certified VeloPRO Baseball instructor near you or email Info@veloprobaseball.com.

 

 

RECOVERY AND WORK LOAD RATIOS:

The relationship between your work load and recovery rates should dictate how you utilize this program. Too much soreness/tightness the day after means your arm is not ready for the work load requirement. Do NOT push your arm to the point it is not recovering in time for your next throwing session. Follow these steps (IN ORDER) to procure  recovery/work load ratio(s):

 

1. If you are experiencing too much "day after" soreness/tightness, back off on rep amounts - not frequency.

2. If you still are not recovering (after completing Step 1), back off one drill per training section of each day's throwing regimen. Repeat until proper recovery levels are attained and work from there.

3. No matter how your arm recovers, if you feel pain - stop and re-evaluate frequency, fitness levels, and recovery times.

4. When evaluating, know the differences between (1) fatigue, (2) soreness, (3) tightness, (4) achiness, and (5) pain. Some soreness and fatigue is good, but too much will lead into post throwing achiness that does not subside (tendonitis). It can also lead into "day after" tightness that does not work itself out quick enough. Any type of pain is not good and you should stop immediately.

5. "PAIN" is a sharp painful sensation when you perform a certain movement. "FATIGUE" is your arm or body feels tired. "SORENESS" is similiar to "TIGHTNESS", but the later does not loosen itself out or subside quickly. "ACHINESS" is a throbbing sensation -  indicator the presence of tendonitis or start of such. Remember that your arm is a muscle and needs to be used, but NOT overused.

6. Proper monitoring of recovery rates will require you to stop throwing once you feel like your arm is used. Stop after you feel this "sensation" - as it is the start of fatigue. Do NOT push past this, or your next day's throwing regimen will suffer.

7. Build and plateau your throwing frequency and reps to maximize recovery rates. It will take about a month to fully understand how your arm and body are responding to the below.

8. Adhere to all rest requirement(s) between drills, exercises, or sets - even if you feel you are recovered.

 

This is an off season pitching and velocity building program, and does not take into account performance work loads. If you are currently in a season, do NOT use this program - as recovery rates will not be ascertained.

 

 

USAGE AND PROGRAM KEY:

Always use your Velocity LOAD Harness with every aspect of the program (except strength and running). There are two ways to use your VL Harness (denoted in the program key). Back hip (BH) contours your back hip to train linear drive, ground reaction force (GRF), and sync of front foot strike. Front hip (FH) contours your front hip to train rotational torque and sync of lower-to-upper half kinetic reaction force. Refer to our Tutorials videos for more detailed usage.

 

There are 3 different training components PER DAY to the program - (1) Throwing, (2) Running/recovery, and (3) Strength. Ensure you have the right VL Harness placement PER DRILL (as denoted per drill below).

 

For drills within each training component:

1. Each drill in the program has a number #1 - #6 that corresponds with the number of a drill in the videos shown at the top of this website page. For example, if drill #1 is listed in your day's throwing routine, you are to do the Leg kick posture drill, which is described in video #1 at the top of this website page.

 

Training components of the throwing program and what they mean:

1. Delivery training - develops pitching delivery efficiency, mechanics, movements, and tempos.

2. Velocity/long toss training - increases arm speed, whip, endurance, velocity, plane, and lower half drive.

3. Pitching training - designed to increase execution ratios, pitchability, and command.

4. Pre-throwing training - Gets body and arm ready for the day's work requirements.

4. Running and recovery training - increases cardio fitness, endurance, and recovery.

6. Strength training - develops pitching specific strength in a kinetic chain reaction.

 

Program key:

1. BH - VL Harness is placed on back hip (application described above).

2. FH - VL Harness is placed on front hip (application described above).

3. PEL - Perceived effort level of throwing or running.

100% is max intensity throwing (on a line) or max intensity sprinting.

90% is controlled high intensity throwing or sprinting.

80% is slight arc or medium intensity sprinting.

50% is active warm up or medium rate jogging.

 

 

60DAY PITCHING AND VELOCITY PROGRAM*

The following program includes every required aspect of pitching development. It is a general guideline that gives your pitching career a fully comprehensive approach to winning on the mound. This is an off season workout plan that does not take into account performance requirements and/or work loads. Constantly monitoring recovery is the key to ensuring success. If you have questions, email Info@veloprobaseball.com.

 

 

-PRE-THROWING TRAINING COMPONENT DESCRIPTION-

Before every throw day, you will conduct Steps 1 - 3 (below) BEFORE you start the day's throwing regimen. Do not skip, as this is a portion of your daily routine that gets your body and arm kinetically synced with muscular response.

 

1. Active body warm up - Conduct an active body warm up. 5min of agility and flex warm up, 5min of static stretching of both upper and lower half, and 5min of band work for your shoulder and scap load. Agility and flex warm up exercises can include high knees, bounders, jogging, side shuffling, etc. Band work needs to include rotator cuff protraction, retraction, and scap load drills. Ensure you activate internal and external ROMs for all cuff muscles - IN ALL BODY POSITIONS. For band work, find a program that works for you. There are many readily available on the internet that will suffice.

 

2. Interval KCR warm up - It is important to get your entire body working as one unit to sync your kinetic chain reactors (KCR) - once it is stretched and you have blood flow. To do this, do about 5-10 sprints at 90' length. Conduct them at 50%, 75%, and 100% PEL.

 

3. Active arm warm up - Throw at around 60 - 80 feet at 50% PEL to warm your arm up BEFORE you start with any daily throwing routines that will include Delivery, Velocity, and/or Pitching training component(s). See below for specific routines.

 

 

 

-RUNNING AND RECOVERY TRAINING COMPONENT DESCRIPTION-

Immediately after you finish your throwing, do your cardio cool down. Each day will provide a few cardio conditioning options (choose one only). If you are pitching in a game - THE DAY BEFORE, you should do ten 150' long sprints at 100% PEL after your throwing routine. Disregard any required daily program running. Then start on Day 1 (the day after you pitch in a game).

 

There will be some adaptations to this running program - based upon game frequency. Just make sure you are recovering enough to be "fresh" for your game appearances or throwing regimens. Conduct all running AFTER your day's throwing. Do NOT do it beforehand. Additionally, all below running routines are to be conducted on the warning track of a 60/90 regulation sized baseball field. If you do not have access to a field, use the last option within each day's running routine.

 

For cuff band work, there are many popular programs available. Jaeger Sports has a great sequence and we highly recommend its usage. Most implement the same exercises and application components. Find one that suits your needs.

 

POST COOL DOWN AFTER A GAME APPEARANCE:

15min on a treadmill OR general running at 50% PEL.

1. Treadmill should be at a 7 speed with incline of about 3.

2. General running is a jog at 50% PEL to flush your system.

3. Finish out with cuff band work.

 

DISTANCE FLUSH:

25min of constant running at 50% PEL.

1. Constant running provides no rest and is a flush with limited cardio intensity.

 

SPRINT INTERVALS:  

10x bow and arrows (60sec rest between reps) OR 10 JSWs (no rest).

1. Bow and arrows are sprints at 100% PEL to centerfield. Jog at 80% PEL to opposite foul line.

2. JSWs (jog/sprint/walk) is jog at 80% PEL to first gap, sprint at 100% PEL to opposite gap. Walk to foul line.

3. 10x 30/30/30s. Sprint for 30sec at 100% PEL. Jog for 30sec at 80% PEL. Walk for 30sec. No rest between.

 

LIGHT INTERVALS:  

10x Poles OR Center and Gaps at 75% PEL.

1. Poles are a medium jog from foul line to foul line on the warning track. Rest 30sec between reps.

2. Center and Gaps are a medium sprint to centerfield wall, jog to gap, walk to foul line. No rest between reps.

3. 10x 45sec medium jogs with 30sec rest between reps.

 

MEDIUM DISTANCE FLUSH:  

15min flush OR jog at 50% PEL AND 10min of jump rope.

1. Jog for 15min anywhere to get a flush.

2. In addition to jog, do 10min of jump rope with a 90sec active / 30sec recovery ratio.

 

AGILITY LADDERS:  

20min of any type of speed ladder training OR Sprint work at 75% PEL.

1. Speed ladder training can utilize any popularized agility exercise. 90sec at 75% PEL with 30sec rest. 20min regimen includes exercises AND rest.

2. Sprint work is 75yd sprints at 75% PEL. Rest for 30sec in between sprints.  

 

 

-STRENGTH TRAINING COMPONENT DESCRIPTION-

Ensure you have oversight for this portion of the program. FORM IS EVERYTHING. Improper form can lead to injury and a lack of proper strength development. If you lack experience in strength training, working with a certified trainer is highly recommended.

 

Always conduct this portion of the program AFTER you finish throwing. If you must lift before throwing, allow for 60min recovery time before commencing any type of throwing. If you have a game, do NOT strength train that day. If you feel too much soreness or tightness, cut back on your day's strength training to ensure proper recovery. You can upload any of the following regimens with more reps, higher intensity, more weight, incline or decline, and/or weighted vests, medicine balls, or physioballs. Younger athletes should not utilize any weighted apparel or weights.

 

There is NO rest in between reps. Take ONLY 15sec between reps or sets to get set up and ready for your next exercise. This type of high intensity training increases endurance, recovery rates, and cardio fitness levels. This is a push/pull routine developed by top baseball strength trainers whom have decades of expertise at the MLB levels. A push/pull strength routine trains the accelerator (while indirectly training decelerators) - and vice versa. This builds your body as one moving unit that connects your entire KCR. Such routines are NOT readily available to the general public and require proper form, recovery levels, and intensity levels to ascertain.

 

CIRCUIT #1: LOWER HALF FUNCTIONAL STRENGTH CIRCUIT

Use body as weight ONLY. Upload with medicine ball if desired. 35sec per exercise. No rest between exercises.

Repeat Steps 1-9 three times. After you finish this circuit, do your cuff strengthening.

 

1. Squats. 20rep minimum.

2. Lower ab exercise of choice. 20rep minimum.

3. Forward alternating lunge. 20rep minimum.

4. Regular ab exercise of choice. 20rep minimum.

5. Backward alternating lunge. 20rep minimum.

6. Twisting ab exercise of choice. 20rep minimum.

7. Alternating box step ups. 20rep minimum.

8. Side lunges. 20rep minimum.

9. Lower ab leg lifting exercise of choice. 20rep minimum.

 

CIRCUIT #2 LOWER HALF EXPLOSIVE STRENGTH CIRCUIT

8reps per exercise. One set equals 8 total exercises. After you finish this circuit. do your cuff strengthening.

 

1. Front chops:  Above head to between legs. As you chop move into a body squatting position.

2. Diagonal left chops:  Above head to left hip. As you chop, move into a body squatting position.

3. Diagonal right chops: Above head to right hip. As you chop, move into a body squatting position.

4. Left lunge chops:  Start in leg kick position w/ med ball overhead. Stride out with left leg and chop med ball diagonally. Spring back up and repeat.

5. Right lunge chops:  Start in leg kick position w/ med ball overhead. Stride out with right leg and chop med ball diagonally. Spring back up and repeat.

6. Right side diagonal wall throws:  Start in squat position about 3' from wall with med ball at right hip. Throw ball into wall. Catch bounce and absorb energy with a twisting action of hips. Repeat.

7. Left side diagonal wall throws:  Start in squat position about 3' from wall with med ball at left hip. Throw ball into wall. Catch bounce and absorb energy with a twisting action of hips. Repeat.

8. Med ball slams: Start with med ball overhead. Slam ball into ground. Catch the bounce up and repeat.

 

CIRCUIT #3: UPPER HALF STABILIZING LOAD CIRCUIT

30sec per exercise. One set equals 5 total exercises. After you finish this circuit, do your cuff strengthening.

 

1. Wall bounces:  Stand 3' from wall w/ med ball overhead. Feet are shoulder width apart. Bounce ball against wall on fingertips. Limit forearm absorption rate. Works finger and wrist strength.

2. Chest passes:  Stand 3' from wall w/ med ball at chest in a squat position. Bounce ball against wall and absorb with forearms. Elbows should stay stationary. Works finger and tricep strength.

3. Overhead throws:  Stand 3' from wall w/ med ball overhead in stride position. Bounce ball against wall and absorb with entire arm - moving shoulders and scapula with a slight bend in elbows. Works shoulder and scapula load.

4. Left side strider throws:  Stand 5' from wall w/ med ball overhead in leg kick position. Stride out like you would pitching and throw ball against wall. No bounce absorption. Pick ball up and repeat.

5. Right side strider throws:  Stand 5' from wall w/ med ball overhead in leg kick position. Stride out like you would pitching and throw ball against wall. No bounce absorption. Pick ball up and repeat.

 

CIRCUIT #4: UPPER HALF ACCEL/DECEL PERFORMANCE STRENGTH CIRCUIT

10reps per exercise. Do Sets 1-4 one time only. After you finish this circuit, do your cuff strengthening.

In between each exercise, do an ab exercise of choice. Train all quadrants of your ab muscle group by using twisting, lower, middle, and upper ab strengthening exercises. Concentrate mainly upon twisting and lower ab quadrants. Can upload with any load application (weights, bands, plates, etc). Younger athletes should not utilize any upload application(s) except for plane change, medicine ball, resistance band(s), or body weight.

 

SET 1:

1. Flat chest exercise of choice. Push up or dumbbell presses only. No machine.

2. Overhead back pulldown exercise of choice. Machine (older) or resistance bands (younger).

3. Dumbell curl bicep exercise of choice. Dumbbell (older) or resistance bands (younger). No machine.

4. Flat pulldown bar tricep exercise of choice. Machine (older) or resistance bands (younger).

5. Side lift shoulder exercise of choice. Do not lift above shoulder level. Dumbbells (older) or resistance bands or medicine balls (younger).

6. 60sec of skaters or slide board. Rest 90sec for recovery before starting Set #2.

 

SET 2:

1. Incline chest exercise of choice. Push up or dumbbell presses only. No machine.

2. Sitting pull/row back exercise of choice. Machine (older) or resistance bands (younger).

3. Hammer curl exercise of choice. Dumbbell (older) or resistance bands (younger).

4. Rope pulldown tricep exercise of choice. Machine (older) or resistance bands (younger).

5. Front lift shoulder exercise of choice. Do not lift above shoulder level. Dumbbells (older) or resistance bands or medicine balls (younger).

6. 90sec of jump rope. Rest 90sec for recovery before starting Set #3.

 

SET 3:

1. Fly chest exercise of choice. Machine (older) or resistance bands (younger).

2. One handed bench rowing back exercise of choice. Do not go deep on your fly ROM. On flat bench (older) or resistance bands bend over (younger).

3. Preacher curl exercise of choice. Barbell (older) or resistance bands (younger).

4. Overhead tricep press exercise of choice. Machine (older) or resistance bands (younger).

5. Trap exercise of choice. Do not lift above shoulder level. Machine (older) or resistance bands (younger).

6. 60sec of high knees, wall climbers, or burpies (choose one). Rest 90sec before starting Set #4.

 

SET 4:

1. Retraction wrist exercise of choice. Resistance bands only for both older and younger.

2. Static plank exercise of choice. Plank exercises require you to maintain a static planking position.

3. Protraction wrist exercise of choice. Rice bucket or rope twist for older and younger.

4. Plank with scap load/unload exercise of choice.

5. Twisting wrist exercise of choice. Resistance bands only for both older and younger.

6. 90sec of jump rope.

 

CIRCUIT #5: LOWER HALF ACCEL/DECEL PERFORMANCE STRENGTH CIRCUIT

10reps per exercise. Repeat Sets 1-4 two times. After you finish this circuit, do your cuff strengthening.

In between each exercise, do an ab exercise of choice. Train all quadrants of your ab muscle group by using twisting, lower, middle, and upper ab strengthening exercises. Concentrate mainly upon twisting and lower ab quadrants. Can upload below exercises with any load application (weights, bands, resistance, etc). Younger athletes should not utilize any upload application(s) except body weight, medicine balls, resistance band(s), plane change, or plyoboxes.

 

SET #1:

1. Body width foot placement squat exercise of choice (regular). No machine.

2. Forward lunge with overhead medicine ball chop. Arch back at bottom of lunge. Alternate feet.

3. Jump squat with body weight only.

4. Backward lunge with reverse overhead medicine ball chop. Arch back at bottom of lunge. Atlernate feet.

5. Scissors jumping lunges with medicine ball overhead. No chopping action (static position). Rest 2min before starting Set #2.

 

SET #2:

1. Hack squat on machine.

2. Forward lunge with a twist. Arch back at bottom of lunge. Alternate feet.

3. Split squat. No machine. Change foot positioning after 5 reps.

4. Backward lunge with a twist. Arch back at bottom of lunge. Alternate feet.

5. Skaters for 60sec. Rest 2min before starting Set #3.

 

SET #3:

1. Body squats for 30sec. Do them as fast as you can. 15sec recovery.

2. Jump squats for 30sec. Do them as fast as you can. 15sec recovery.

3. Burpees with a jump and high knees at top of jump for 30sec. Do them as fast as you can. 15sec recovery.

4. Rock climbers for 30sec. Do them as fast as you can. 15sec recovery.

5. Forward to backward lunge on right leg. 20sec. Do them as fast as you can. 15sec recovery.

6. Forward to backward lunge on left leg. 20sec. Do them as fast as you can. 15sec recovery.

7. One legged step ups for 20sec (left leg only). Do them as fast as you can. 15sec recovery.

8. One legged step ups for 20sec (right leg only). Do them as fast as you can. 15sec recovery.

 

 

 

-DAILY THROWING, RUNNING, AND STRENGTH ROUTINE-

There are three types of throwing components (Delivery, Velocity, and Pitching - described above) you will utilize in this throwing program that develop (1) pitching abilities that compete for the win AND (2) velocity that enhances your ability to win. Each type of throwing component is denoted within the program's daily throwing regimens.

 

Ensure your recovery is peaked. If you cannot finish out the day's throwing requirements, cut back and re-evaluate to ensure proper recovery. "Recovery" is defined as your arm feeling fresh the next day. Some days, you will feel a bit tired or sore. Cut back on that day's throwing to ensure your following day's throwing is not effected. Additionally, to aid in recovery - ice or do therapy only AFTER you have finished out your running and lifting for that day. Monitoring your recovery rates is how you will discover at what levels your arm can be utilized.

 

Again, understand that this is an off season throwing plan, and is not taking into account performance work loads. Additionally, this is NOT a post surgery throwing program. For such, email Info@veloprobaseball.com and we can get you a program to use.

 

1. IF YOU ARE INDOORS AND DO NOT HAVE ACCESS TO THE DISTANCE RATINGS (FOR THROWS), SIMULATE BY THROWING HIGHER INTO NET AT A SPECIFIC TARGET. DO NOT JUST THROW BASEBALL INTO NET, BUT PICK OUT A SPECIFIC SPOT. ADDITIONALLY, RUN-AND-GUNS, PULLDOWNS, OR BALLISTIC STYLE THROWING IS NOT A TYPE OF THROWING THIS PROGRAM OR VELOPRO BASEBALL SUPPORTS WITH OUR HARNESS. ALL SUCH TYPES OF THROWING HAVE BEEN PROVEN (THROUGH OUR DATA AND INDEPENDANT RESEARCH STUDIES WE HAVE CONDUCTED) TO HAVE A NEGATIVE EFFECT UPON COMMAND AND PLANE FOR YOUNGER OR DEVELOPING ARMS. MiLB AND MLB ARMS WERE NOT RESEARCHED.

 

2. WHETHER INDOORS OR OUTDOORS, DO NOT ALLOW YOUR THROWS TO REACH ABOVE 15'. IF YOU CANNOT MAKE THE DISTANCES (IN THE AIR), LET THE BASEBALL BOUNCE TO YOUR TARGET. ONCE YOUR LOWER HALF INCREASES ITS LINEAR DRIVE FORCE, GRF, AND LINEAR-TO-ROTATIONAL SYNC (THROUGH THE VL HARNESS), YOUR ARM SPEED WILL INCREASE - EFFECTIVELY CARRYING THE BASEBALL FURTHER AND ON TARGET. THIS IS THE ESSENCE OF HEALTHY VELOCITY THAT WINS.

 

3. THE RECOVERY TIMES ARE IMPORTANT, AS THEY ARE DESIGNED TO GET YOUR ARM IN SHAPE QUICKER AND ALIGN WITH QUALITY INNINGS WORK LOADS. ALTHOUGH YOU MAY FEEL READY TO PROCEED ONTO THE NEXT EXERCISE, DRILL, OR SET, ADHERE TO THE ENTIRE RECOVERY LENGTH BEFORE MOVING ON.

 

Time limits denoted for throwing durations.

(BH) or (FH) denotes back hip or front hip placement of VL Harness. Unhooked means to unhook bungees.

 

 

-WEEK 1 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). THROW 2 INSIDE / 2 OUTSIDE FB SEQUENCE FOR ALL DRILLS TO CATCHER ON FLAT:

MON, WED, FRI (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 50' (described in videos). 15x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH) OPPOSITE ARM SIDE AT ALL TIMES:

MON, WED, FRI (60sec rest between distance ratings): 

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING

2min at 80'. 80% PEL.

2min at 90' w/ crow hop. 80% PEL.

2min at 80'. 80% PEL.

 

PITCHING/VELOCITY COMPONENT:

N/A

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing. 

Mon - Distance.

Wed - Medium Distance.

Fri - Agility Ladders.

Sat - Sprint Intervals.

 

STRENGTH COMPONENT:

Description of strength circuits listed above. 

Mon - Circuit #4

Tues - Circuit #5

Wed - Circuit #2

Fri - Circuit #1

Sat - Circuit #3

 

 

-WEEK 2 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

MON, WED, FRI (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 60' (described in videos). 15x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW OPPOSITE ARM SIDE AT ALL TIMES:

MON, WED, FRI (60sec rest between distance ratings): 

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING

 

2min at 80'. 80% PEL.

2min at 90'. 80% PEL.

2min at 110' w/ crow hop. 80% PEL.

1min at 90' w/ crow hop. 80% PEL. Unhooked.

1min at 80'. 80% PEL. Unhooked.

 

PITCHING/VELOCITY COMPONENT:

N/A

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing. 

Mon - Light Interval

Tues - Distance

Wed - Sprint Intervals

Thurs - Medium Distance

Fri - Light Interval

Sat - Agility Ladders

 

STRENGTH COMPONENT:

Description of strength circuits listed above. 

Same as Week 1.

 

 

 

-WEEK 3 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

MON, TUES, THURS, FRI (60sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 10x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW OPPOSITE ARM SIDE AT ALL TIMES:

MON, TUES, THURS, FRI (90sec rest between distance ratings): 

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING

2min at 90'. 80% PEL.

2min at 100' w/ crow hop. 90% PEL.

2min at 125' w/ crow hop. 90% PEL.

2min at 100' w/ crow hop. 90% PEL. Unhooked.

1min at 80'. 80% PEL. Unhooked.

 

PITCHING/VELOCITY COMPONENT:

N/A

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing. 

Mon - Light Interval

Tues - Medium Distance

Wed - Distance

Thurs - Sprint Intervals

Fri - Sprint Intervals

Sat - Distance

 

STRENGTH COMPONENT:

Description of strength circuits listed above. 

Mon - Circuit #5

Tues - Circuit #4

Thurs - Circuit #1

Fri - Circuit #3

Sat - Circuit #2

 

 

-WEEK 4 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

MON, TUES, THURS, FRI, SUN (30sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 10x per drill at 80% PEL.

 

LONG TOSS COMPONENT (FH). THROW OPPOSITE ARM SIDE AT ALL TIMES:

MON, THURS (90sec rest between distance ratings): 

ARM SPEED AND SCAP LOAD/UNLOAD TRAINING

2min at 100' w/ crow hop. 80% PEL.

3min at 125' w/ crow hop. 90% PEL.

2min at 150' w/ crow hop. 90% PEL.

2min at 125' w/ crow hop. 90% PEL. Unhooked.

1min at 100' w/ crow hop. 90% PEL. Unhooked.

 

PITCHING/VELOCITY COMPONENT (FH). ALTERNATE INSIDE/OUTSIDE:

TUES, FRI (2min rest between distance ratings): 

VELOCITY LOAD AND PITCHING DEVELOPMENT

10 throws w/ crow hop @ 100'. 90% PEL.

10 throws w/ crow hop @ 125'. 90% PEL. Last 5 throws at 100% PEL.

10 throws w/ crow hop @ 100'. 90% PEL. Last 5 throws at 100% PEL. All throws are unhooked.

15 pitch flat ground bullpen at 90% PEL. Last 5 pitches are not hooked in.

 

SUN (60sec rest between distance ratings): 

VELOCITY FLUSH DAY

60sec at 90' w/ crow hop. 80% PEL.

90sec at 100' w/ crow hop. 90% PEL.

90sec at 100' w/ crow hop. 90% PEL. Unhooked

60sec at 90' w/ crow hop. 80% PEL.

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing. 

Mon - Distance

Tues - Sprint Interval

Thurs - Medium Distance

Fri - Light Intervals

Sun - Agility Ladders

 

STRENGTH COMPONENT:

Description of strength circuits listed above. 

Mon - Circuit #5

Tues - Circuit #4

Thurs - Circuit #5

Fri - Circuit #3

Sun - Circuit #1

 

 

-WEEK 5 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 60' (described in videos). 8x per drill at 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

TUES, FRI (90sec rest between distance ratings): 

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING

90sec at 100' w/ crow hop. 80% PEL.

90sec at 135' w/ crow hop. 90% PEL.

2min at 90' w/ crow hop. 100% PEL. BH for 1min. Unhooked for 1min.

90sec at 90' w/ crow hop working 2CH / 1FB. 80% PEL. Unhooked.

8 pitch flat bullpen. All FBs. 90% PEL. (BH)

12 pitch bullpen off mound. All FBs. 90% PEL. (BH). Last 4 pitches are unhooked.

 

PITCHING/VELOCITY COMPONENT (FH). ALTERNATE INSIDE/OUTSIDE:

WED, SAT (2min rest between distance ratings): 

VELOCITY LOAD AND PITCHING DEVELOPMENT

90sec at 90' w/ crow hop. 80% PEL.

90sec at 110' w/ crow hop. 80% PEL.

90sec at 90' w/ crow hop working 2FB / 1CH. 80% PEL. Unhooked.

1min at 60' w/ pitching delivery working 1FB / 1CH. 80% PEL. (BH)

 

SUN (2min rest between distance ratings): 

VELOCITY FLUSH AND OFF SPEED PITCH TRAINING

90sec at 90' w/ crow hop. 80% PEL (BH)

90sec at 90' w/ crow hop. 80% PEL (FH)

90sec at 70' working 1FB / 2BB. 80% PEL. (BH)

90sec at 60' w/ pitching delivery on flat working 2FB / 1BB. 80% PEL. (FH)

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing. 

Tues - Distance

Wed - Sprint Interval

Fri - Medium Distance

Sat - Light Interval

Sun - Agility Ladders

 

STRENGTH COMPONENT:

Description of strength circuits listed above. 

Tues - Circuit #5

Wed - Circuit #4

Fri - Circuit #2

Sat - Circuit #3

Sun - Circuit #1

 

 

-WEEK 6 DAILY ROUTINE-

 

DELIVERY COMPONENT (FH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 6x per drill at 80% PEL.

 

LONG TOSS COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

TUES, FRI (90sec rest between distance ratings): 

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING

90sec at 125' w/ crow hop. 80% PEL. (BH)

90sec at 150' w/ crow hop. 90% PEL. (FH)

90sec at 150' w/ crow hop. 90% PEL. (BH)

90sec at 110' w/ crow hop. 80% PEL. (FH)

90sec at 80' w/ crow hop working 1FB / 2CH. 90% PEL. Unhooked

8 pitch flatground bullpen. Alternate 1FB / 1CH (inside and outside on FB. CH outside). 90% PEL. (BH)

16pitch bullpen off mound. 3FB inside / 3FB outside / 2CH / 1FB / 2BB / 1FB / 2BB / 2FB. 90% PEL with last 2FB at 100% PEL. BH for 5pitches. FH for 5pitches. Unhooked for last 5pitches.

 

PITCHING/VELOCITY COMPONENT . THROW TO OPPOSITE ARM SIDE UNLESS DENOTED.

WED (60sec rest between distance ratings): 

MEDIUM FLUSH TRAINING AND "TOUCH AND FEEL" PEN

90sec at 90' w/ crow hop. 80% PEL. (FH)

90sec at 100' w/ crow hop. 80% PEL. (BH)

90sec at 100' w/ crow hop. 80% PEL. (FH)

15pitch flatground bullpen - all pitches. (FH). Alternate inside/outside on FBs only. Unhooked for last 30sec

 

SAT (60sec rest between distance ratings): 

LIGHT FLUSH TRAINING

60sec at 90' w/ crow hop. 80% PEL. (FH)

60sec at 100' w/ crow hop. 80% PEL. (BH)

60sec at 100' w/ crow hop. 80% PEL. (FH)

60sec at 90' w/ crow hop. 80% PEL. Unhooked.

 

SUN (2min rest between distance ratings): 

VELOCITY LOAD AND CHANGE UP TRAINING

90sec at 110' w/ crow hop. 90% PEL. (BH)

2min at 140' w/ crow hop (on a line w/ a bounce). 100% PEL. (FH)

2min at 140' w/ crow hop (on a line w/ a bounce). 100% PEL. (BH)

90sec at 110' w/ crow hop. 100% PEL. Unhooked

90sec at 90' w/ crow hop. 1FB / 2CH. 90% PEL. Unhooked

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing. 

Tues - Distance

Wed - Light Interval

Fri - Medium Distancce

Sat - Sprint Interval

Sun - Agility Ladders

 

STRENGTH COMPONENT:

Description of strength circuits listed above. 

Same as Week 5.

 

 

-WEEK 7 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 1-3 @ 60' (described in videos). 6x per drill at 80% PEL.

 

LONG TOSS COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

SAME AT WEEK 6 EXCEPT:

Bump bullpen up to 20 pitches.

-3FB inside / 3FB outside / 2CH / 2BB (all at 90% PEL). BH

-2FB inside / 2FB outside / 2CH / 2BB (all at 90% PEL). FH

-2FB at 100% PEL. Unhooked.

 

PITCHING/VELOCITY COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

Same as Week 7.

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing. 

Same as Week 6.

 

 

STRENGTH COMPONENT:

Description of strength circuits listed above. 

Same as Week 6.

 

 

-WEEK 8 DAILY ROUTINE-

 

DELIVERY COMPONENT (BH). SAME SEQUENCING:

TUES, WED, FRI, SAT, SUN (30sec rest between drills):

MOVEMENT / MECHANICAL EFFICIENCY TRAINING

Drills 4-6 @ 60' (described in videos). 8x per drill at 80% PEL.

 

LONG TOSS COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

SAME AS WEEK 7 EXCEPT:

 

Bump bullpen up to 27 pitches.

-3FB inside / 3FB outside / 2CH / 2BB (all at 90% PEL). BH

-2FB inside / 2FB outside / 2CH / 2BB (all at 90% PEL). FH

-2FB inside / 2FB outside / 2BB / 2CH / 1FB (all at 100% PEL). Unhooked

 

PITCHING/VELOCITY COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

Same as Week 7.

 

RUNNING/RECOVERY COMPONENT:

Description of running plans listed above. Do arm care/recovery after throwing. 

Same as Week 7.

 

STRENGTH COMPONENT:

Description of strength circuits listed above. 

Same as Week 7.

 

 

*Developed from data and on field playing and coaching expertise gathered from MLB pitchers Jim Parque and Mike Sirotka, NCAA pitching coaches Sean Taunt and BA Garner, Big League Edge Performance Baseball, and 2 university biomechanical and kinesiology departments. Over 16 different independant studies and over 5000 pitchers (youth to MLB) were tested throughout a 5 year period.

 

 

 

THE FOLLOWING IN SEASON VELOPRO PITCH-ING AND VELOCITY PROGRAM IS DESIGNED SPECIFICALLY FOR USAGE WITH THE VL HARNESS, AND IS INTENDED FOR AGES 11-18U WHOM ARE CURRENTLY IN THEIR SEASON (AGE SPECIFIC ROUTINES SPECIFIED BELOW). THERE ARE BIG DIFFERENCES BETWEEN "IN SEASON" AND "OFFSEASON" NEEDS FOR PITCHERS - ENSURING HEALTH, RECOVERY, AND PERFORMANCE NEEDS ARE MET.

 

USAGE WITHOUT THE VL HARNESS IS NOT RECOMMENDED, AS (1) SENSORY FEEDBACK, (2) MOVEMENT DEVELOPMENT, AND (3) INSUFFICIENT SUPPORT OF THE THROWING ARM AND SHOULDER WOULD NOT BE ASCERTAINED FOR THE WORK LOADS, TRAINING GOALS, AND/OR OVERSIGHT REQUIREMENTS SET FORTH BY THIS PROGRAM.

 

USAGE OF ANY WEIGHTED IMPLEMENT WITH THIS PROGRAM IS NOT RECOMMENDED FOR YOUNGER AGED ATHLETES WHOSE BODIES ARE STILL DEVELOPING OR WHOM LACK PROPER FITNESS/STRENGTH LEVELS. SUCH USAGE OF THIS PROGRAM (WITH WEIGHTED IMPLEMENTS) WILL INCREASE STRESS LOADS UPON (1) JOINTS, (2) TENDONS AND LIGAMENTS, (3) RECOVERY RATES, AND (4) MUSCULAR RESPONSE TO LEVELS NOT CONDUCIVE FOR PERFORMANCE AND RECOVERY. THIS CAN HAVE EXTREME NEGATIVE EFFECTS UPON HEALTH OF BOTH THROWING SHOULDER AND/OR ELBOW. THIS INCLUDES WEIGHTED BASEBALLS.

 

MAINTAINS PITCHING SKILL SETS AND FOCUSES UPON DELIVERY AND COMMAND EFFICIENCY. THIS IS NOT A VELOCITY PROGRAM, AS SUCH SHOULD BE UTILIZED WHEN PERFORMANCE STRESS LOADS ARE AT A MINIMUM (DURING OFF SEASON). OVER 5 YEARS OF ANALYTICAL PITCHING DATA AND RESEARCH (FROM THE UNIVERSITY, LAB, AND ON FIELD PERSPECTIVES) SUPPORT THIS PROGRAM AND ITS USAGE. DATA IS INDEPENDANT OF VELOPRO BASEBALL, WHICH IS HIGHLY IMPORTANT TO THE ACCOUNTABILITY AND INTEGRITY OF THIS PROGRAM.

 

 

RECOMMENDED FOR:

 

1. AGES 11-18U PITCHERS WHOM ARE CURRENTLY IN A SEASON OR WILL START THEIR SEASON. TAKES INTO CONSIDERATION PERFORMANCE AND TRAINING RATIOS THAT REQUIRE A CONSTANT RE-EVALUATE OF RECOVERY RATES. SLOW IMPLEMENTATION OF MOVEMENT ENHANCEMENTS (FROM VL HARNESS) ADHERE TO PERFORMANCE REQUIREMENTS OF SEASON - ENSURING MINIMAL LEARNING CURVE VARIATIONS. STRENGTH AND THROWING WORK LOADS CORRELATE TO GAME APPEARANCES. ENSURE YOU ARE IN GOOD HEALTH BEFORE STARTING THIS PROGRAM. MAKE SURE YOU DO NOT USE VL HARNESS IN ANY PRE-GAME BULLPEN. USE VL HARNESS ONLY AS SPECIFICIED. 

 

 

THE DIFFERENT ASPECTS OF THE PROGRAM ARE DESCRIBED BELOW - WITH THE ACTUAL DAILY THROWING, LIFTING, RUNNING, AND RECOVERY ROUTINES LISTED UNDER "DAILY WORKOUT ROUTINE". READ OVER ALL THE INFORMATION BEFORE YOU START.

 

USE YOUR VL HARNESS (AS DIRECTED BY THE PROGRAM) WITH ALL ASPECTS OF THROWING. IT PROVIDES THE NECESSARY SENSORY FEEDBACK AND PEAKED ATHLETIC MOVEMENT REQUIRED TO DEVELOP A (1) PROPER DELIVERY, (2) INCREASED VELOCITY, (3) IMPROVED PITCH PLANE, AND (5) ENHANCED FASTBALL MOVEMENT AND OFF SPEED BREAK, AND VELOCITY. TO BETTER UNDERSTAND HOW TO USE YOUR VL HARNESS, REFER TO OUR TUTORIALS PAGE.

 

IF YOU WISH TO HAVE OVERSIGHT OR ADDITIONAL TRAINING, FIND A CERTIFIED VELOPRO BASEBALL INSTRUCTOR NEAR YOU OR EMAIL INFO@VELOPROBASEBALL.COM.

 

 

RECOVERY AND WORK LOAD RATIOS:

THE RELATIONSHIP BETWEEN YOUR WORK LOAD AND RECOVERY RATES SHOULD DICTATE HOW YOU UTILIZE THIS PROGRAM. TOO MUCH SORENESS/TIGHTNESS THE DAY AFTER MEANS YOUR ARM IS NOT READY FOR THE WORK LOAD REQUIREMENT. DO NOT PUSH YOUR ARM TO THE POINT IT IS NOT RECOVERING IN TIME FOR YOUR NEXT THROWING SESSION. FOLLOW THESE STEPS (IN ORDER) TO PROCURE  RECOVERY/WORK LOAD RATIO(S):

 

1. IF YOU ARE EXPERIENCING TOO MUCH "DAY AFTER" SORENESS/TIGHTNESS, BACK OFF ON REP AMOUNTS - NOT FREQUENCY.

2. IF YOU STILL ARE NOT RECOVERING (AFTER COMPLETING STEP 1), BACK OFF ONE DRILL OR DISTANCE RATING PER TRAINING SECTION OF EACH DAY'S THROWING ROUTINE. REPEAT UNTIL PROPER RECOVERY LEVELS ARE ATTAINED AND WORK FROM THERE.

3. NO MATTER HOW YOUR ARM RECOVERS, IF YOU FEEL PAIN - STOP AND RE-EVALUATE FREQUENCY, FITNESS LEVELS, AND RECOVERY TIMES.

4. WHEN EVALUATING, KNOW THE DIFFERENCES BETWEEN (1) FATIGUE, (2) SORENESS, (3) TIGHTNESS, (4) ACHINESS, AND (5) PAIN. SOME SORENESS AND FATIGUE IS GOOD, BUT TOO MUCH WILL LEAD INTO POST THROWING ACHINESS THAT DOES NOT SUBSIDE (TENDONITIS) OR FATIGUE IN GAME. IT CAN ALSO LEAD INTO "DAY AFTER" TIGHTNESS THAT DOES NOT WORK ITSELF OUT QUICK ENOUGH. ANY TYPE OF PAIN IS NOT GOOD AND YOU SHOULD STOP IMMEDIATELY.

5. "PAIN" IS A SHARP PAINFUL SENSATION WHEN YOU PERFORM A CERTAIN MOVEMENT. "FATIGUE" IS YOUR ARM OR BODY FEELS TIRED. "SORENESS" IS SIMILIAR TO "TIGHTNESS", BUT THE LATER DOES NOT LOOSEN ITSELF OUT OR SUBSIDE QUICKLY. "ACHINESS" IS A THROBBING SENSATION -  INDICATOR THE PRESENCE OF TENDONITIS OR START OF SUCH. REMEMBER THAT YOUR ARM IS A MUSCLE AND NEEDS TO BE USED, BUT NOT OVERUSED.

6. PROPER MONITORING OF RECOVERY RATES WILL REQUIRE YOU TO STOP THROWING ONCE YOU FEEL LIKE YOUR ARM IS USED. STOP AFTER YOU FEEL THIS "SENSATION" - AS IT IS THE START OF FATIGUE. DO NOT PUSH PAST OR INTO THIS, OR NEXT DAY'S THROWING ROUTINE WILL SUFFER.

7. BUILD AND PLATEAU YOUR THROWING FREQUENCY AND REPS TO MAXIMIZE RECOVERY RATES (AS DIRECTED BY PROGRAM ROUTINES DESCRIBED BELOW). IT WILL TAKE ABOUT A MONTH TO FULLY UNDERSTAND HOW YOUR ARM AND BODY ARE RESPONDING TO THE ROUTINES.

8. ADHERE TO ALL REST REQUIREMENT(S) BETWEEN DRILLS, EXERCISES, OR SETS - EVEN IF YOU FEEL YOU ARE RECOVERED.

 

THIS IS AN IN SEASON PITCHING MAINTENANCE PROGRAM - TAKING INTO ACCOUNT PERFORMANCE WORK/STRESS LOADS. IF YOU ARE CURRENTLY OUT-OF-SEASON, DO NOT USE THIS PROGRAM. USE ONE OF THE ABOVE OFF SEASON PROGRAMS. VELOCITY OR WORK LOAD PROGRAMS SHOULD BE RESERVED FOR WHEN YOU ARE NOT COMPETING CONSISTENTLY.

 

 

USAGE AND PROGRAM KEY:

ALWAYS USE YOUR VELOCITY LOAD HARNESS WITH EVERY ASPECT OF THE PROGRAM (EXCEPT STRENGTH AND RUNNING). THERE ARE TWO WAYS TO USE YOUR VL HARNESS (DENOTED IN THE PROGRAM KEY). BACK HIP (BH) CONTOURS YOUR BACK HIP TO TRAIN LINEAR DRIVE, GROUND REACTION FORCE (GRF), AND SYNC OF FRONT FOOT STRIKE. FRONT HIP (FH) CONTOURS YOUR FRONT HIP TO TRAIN ROTATIONAL TORQUE AND SYNC OF LOWER-TO-UPPER HALF KINETIC REACTION FORCE. REFER TO OUR TUTORIALS VIDEOS FOR MORE DETAILED USAGE.

 

THERE ARE 3 DIFFERENT TRAINING COMPONENTS PER DAY TO THE PROGRAM - (1) THROWING, (2) RUNNING/RECOVERY, AND (3) STRENGTH. ENSURE YOU HAVE THE RIGHT VL HARNESS PLACEMENT PER DRILL (AS DENOTED PER DRILL BELOW). THE PROGRAM'S DAILY ROUTINES (LISTED BELOW) PUT TOGETHER ALL TRAINING COMPONENTS INTO AN "EASY TO USE" DAILY FORMAT THAT IS AGE SPECIFIC.

 

FOR DRILLS WITHIN EACH TRAINING COMPONENT:

1. EACH DRILL IN THE PROGRAM HAS A NUMBER #1 - #6 THAT CORRESPONDS WITH THE NUMBER OF A DRILL IN THE VIDEOS SHOWN AT THE TOP OF THIS WEBSITE PAGE. FOR EXAMPLE, IF DRILL #1 IS LISTED IN YOUR DAY'S THROWING ROUTINE, YOU ARE TO DO THE LEG KICK POSTURE DRILL, WHICH IS DESCRIBED IN VIDEO #1 AT THE TOP OF THIS WEBSITE PAGE.

 

TRAINING COMPONENTS OF THE THROWING PROGRAM AND WHAT THEY MEAN:

1. DELIVERY TRAINING - DEVELOPS PITCHING DELIVERY EFFICIENCY, MECHANICS, MOVEMENTS, AND TEMPOS.

2. VELOCITY/LONG TOSS TRAINING - INCREASES ARM SPEED, WHIP, ENDURANCE, VELOCITY, PLANE, AND LOWER HALF DRIVE.

3. PITCHING TRAINING - DESIGNED TO INCREASE EXECUTION RATIOS, PITCHABILITY, AND COMMAND.

4. PRE-THROWING TRAINING - GETS BODY AND ARM READY FOR THE DAY'S WORK REQUIREMENTS.

4. RUNNING/RECOVERY TRAINING - INCREASES CARDIO FITNESS, ENDURANCE, AND RECOVERY.

6. STRENGTH TRAINING - DEVELOPS PITCHING SPECIFIC STRENGTH IN A KINETIC CHAIN REACTION.

 

PROGRAM KEY:

1. BH - VL HARNESS IS PLACED ON BACK HIP (APPLICATION DESCRIBED ABOVE).

2. FH - VL HARNESS IS PLACED ON FRONT HIP (APPLICATION DESCRIBED ABOVE).

3. PEL - PERCEIVED EFFORT LEVEL OF THROWING OR RUNNING.

100% IS MAX INTENSITY THROWING (ON A LINE) OR MAX INTENSITY SPRINTING.

90% IS CONTROLLED HIGH INTENSITY THROWING OR SPRINTING.

80% IS SLIGHT ARC OR MEDIUM INTENSITY SPRINTING.

50% IS ACTIVE WARM UP OR MEDIUM RATE JOGGING.

 

 

IN SEASON VELOCITY AND PITCHING PROGRAM*

THE FOLLOWING PROGRAM INCLUDES EVERY REQUIRED ASPECT OF PITCHING DEVELOPMENT DURING A SEASON. IT IS A GENERAL GUIDELINE THAT GIVES YOUR PITCHING CAREER A FULLY COMPREHENSIVE APPROACH TO WINNING ON THE MOUND. THIS IS AN IN SEASON WORKOUT PLAN THAT TAKES INTO ACCOUNT PERFORMANCE REQUIREMENTS AND WORK/STRESS LOADS. CONSTANTLY MONITORING RECOVERY IS THE KEY TO ENSURING SUCCESS. IF YOU HAVE QUESTIONS, EMAIL INFO@VELOPROBASEBALL.COM.

 

 

-PRE-THROWING TRAINING COMPONENT DESCRIPTION-

BEFORE EVERY THROW DAY, YOU WILL CONDUCT STEPS 1 - 3 (BELOW) BEFORE YOU START THE DAY'S THROWING REGIMEN. DO NOT SKIP, AS THIS IS A PORTION OF YOUR DAILY ROUTINE THAT GETS YOUR BODY AND ARM KINETICALLY SYNCED WITH MUSCULAR RESPONSE.

 

1. ACTIVE BODY WARM UP - CONDUCT AN ACTIVE BODY WARM UP. 5MIN OF AGILITY AND FLEX WARM UP, 5MIN OF STATIC STRETCHING OF BOTH UPPER AND LOWER HALF, AND 5MIN OF BAND WORK FOR YOUR SHOULDER AND SCAP LOAD. AGILITY AND FLEX WARM UP EXERCISES CAN INCLUDE HIGH KNEES, BOUNDERS, JOGGING, SIDE SHUFFLING, ETC. BAND WORK NEEDS TO INCLUDE ROTATOR CUFF PROTRACTION, RETRACTION, AND SCAP LOAD DRILLS. ENSURE YOU ACTIVATE INTERNAL AND EXTERNAL ROMS FOR ALL CUFF MUSCLES - IN ALL BODY POSITIONS. FOR BAND WORK, FIND A PROGRAM THAT WORKS FOR YOU. THERE ARE MANY READILY AVAILABLE ON THE INTERNET THAT WILL SUFFICE.

 

2. INTERVAL KCR WARM UP - IT IS IMPORTANT TO GET YOUR ENTIRE BODY WORKING AS ONE UNIT TO SYNC YOUR KINETIC CHAIN REACTORS (KCR) - ONCE IT IS STRETCHED AND YOU HAVE BLOOD FLOW. TO DO THIS, DO ABOUT 5-10 SPRINTS AT 90' LENGTH. CONDUCT THEM AT 50%, 75%, AND 100% PEL.

 

3. ACTIVE ARM WARM UP - THROW AT AROUND 60 - 80 FEET (HS) OR 50 - 70 FEET (AGES 11-13U) AT 50% PEL TO WARM YOUR ARM UP BEFORE YOU START WITH ANY DAILY THROWING, RUNNING, OR STRENGTH TRAINING ROUTINES.

 

 

 

-RUNNING AND RECOVERY TRAINING COMPONENT DESCRIPTION-

IMMEDIATELY AFTER YOU FINISH YOUR THROWING, DO YOUR CARDIO COOL DOWN. EACH DAY WILL PROVIDE A FEW CARDIO CONDITIONING OPTIONS (CHOOSE ONE ONLY). IF YOU ARE PITCHING IN A GAME - THE DAY BEFORE, YOU SHOULD DO TEN 150' LONG SPRINTS AT 100% PEL (HS) OR 125' LONG SPRINTS AT 100% PEL (11 - 13U) AFTER YOUR THROWING ROUTINE. DISREGARD ANY REQUIRED DAILY PROGRAM RUNNING. THEN START ON DAY 1 (THE DAY AFTER YOU PITCH IN A GAME).

 

THERE WILL BE SOME ADAPTATIONS TO THIS RUNNING PROGRAM - BASED UPON GAME FREQUENCY. JUST MAKE SURE YOU ARE RECOVERING ENOUGH TO BE "FRESH" FOR YOUR GAME APPEARANCES OR THROWING REGIMENS. CONDUCT ALL RUNNING AFTER YOUR DAY'S THROWING. DO NOT DO IT BEFOREHAND. ADDITIONALLY, ALL BELOW RUNNING ROUTINES ARE TO BE CONDUCTED ON THE WARNING TRACK OF AN AGE SPECIFIC REGULATION SIZED BASEBALL FIELD. IF YOU DO NOT HAVE ACCESS TO A FIELD, USE THE LAST OPTION WITHIN EACH DAY'S RUNNING ROUTINE.

 

FOR CUFF BAND WORK, THERE ARE MANY POPULAR PROGRAMS AVAILABLE. JAEGER SPORTS HAS A GREAT SEQUENCE AND WE HIGHLY RECOMMEND ITS USAGE. MOST IMPLEMENT THE SAME EXERCISES AND APPLICATION COMPONENTS. FIND ONE THAT SUITS YOUR NEEDS.

 

POST COOL DOWN AFTER A GAME APPEARANCE:

HS: 15MIN ON A TREADMILL OR GENERAL RUNNING AT 50% PEL.

AGES 11-13U:  12MIN ON A TREADMILL OR GENERAL RUNNING AT 50% PEL.

1. TREADMILL SHOULD BE AT A 7 SPEED WITH INCLINE OF ABOUT 3.

2. GENERAL RUNNING IS A JOG AT 50% PEL TO FLUSH YOUR SYSTEM.

3. FINISH OUT WITH CUFF BAND WORK.

 

DISTANCE FLUSH:

HS: 25MIN OF CONSTANT RUNNING AT 50% PEL.* 

AGES 11-13U: 18MIN OF CONSTANT RUNNING AT 50% PEL.* 

*CONSTANT RUNNING PROVIDES NO REST AND IS A FLUSH WITH LIMITED CARDIO INTENSITY.

 

SPRINT INTERVALS:  

HS: 10X BOW AND ARROWS (60SEC REST BETWEEN REPS) OR 10 JSWS (NO REST).  

AGES 11-13U: 8X BOW AND ARROWS (60SEC REST BETWEEN REPS) OR 10 JSWS (NO REST).  

1. BOW AND ARROWS ARE SPRINTS AT 100% PEL TO CENTERFIELD. JOG AT 80% PEL TO OPPOSITE FOUL LINE.

2. JSWS (JOG/SPRINT/WALK) IS JOG AT 80% PEL TO FIRST GAP, SPRINT AT 100% PEL TO OPPOSITE GAP. WALK TO FOUL LINE.

3. NO ACCESS: 10X 30/30/30S. SPRINT FOR 30SEC AT 100% PEL. JOG FOR 30SEC AT 80% PEL. WALK FOR 30SEC. NO REST BETWEEN.

 

LIGHT INTERVALS:  

HS: 10X POLES OR CENTER AND GAPS AT 75% PEL.  

AGES 11-13U: 8X POLES OR CENTER AND GAPS AT 75% PEL.  

1. POLES ARE A MEDIUM JOG FROM FOUL LINE TO FOUL LINE ON THE WARNING TRACK. REST 30SEC BETWEEN REPS.

2. CENTER AND GAPS ARE A MEDIUM SPRINT TO CENTERFIELD WALL, JOG TO GAP, WALK TO FOUL LINE. NO REST BETWEEN REPS.

3. NO ACCESS: 10X 45SEC MEDIUM JOGS WITH 30SEC REST BETWEEN REPS.

 

MEDIUM DISTANCE:

HS: 10MIN FLUSH JOG AT 50% PEL AND 6MIN OF JUMP ROPE.  

AGES 11-13U: 8MIN FLUSH JOG AT 50% PEL AND 4MIN OF JUMP ROPE.  

1. JOG ANYWHERE TO GET A FLUSH.

2. IN ADDITION TO JOG, DO JUMP ROPE WITH A 90SEC ACTIVE / 30SEC RECOVERY RATIO.

 

AGILITY LADDERS:

HS: 20MIN OF ANY TYPE OF SPEED LADDER TRAINING OR SPRINT WORK AT 75% PEL.  

AGES 11-13U: 15MIN OF ANY TYPE OF SPEED LADDER TRAINING OR SPRING WORK AT 75% PEL.  

1. SPEED LADDER TRAINING CAN UTILIZE ANY POPULARIZED AGILITY EXERCISE. 90SEC AT 75% PEL WITH 30SEC REST.

ENTIRE REGIMEN INCLUDES EXERCISES AND REST.

2. SPRINT WORK IS 75YD SPRINTS AT 75% PEL. REST FOR 30SEC IN BETWEEN SPRINTS.  

 

 

-STRENGTH TRAINING COMPONENT DESCRIPTION-

ENSURE YOU HAVE OVERSIGHT FOR THIS PORTION OF THE PROGRAM. FORM IS EVERYTHING. IMPROPER FORM CAN LEAD TO INJURY AND A LACK OF PROPER STRENGTH DEVELOPMENT. IF YOU LACK EXPERIENCE IN STRENGTH TRAINING, WORKING WITH A CERTIFIED TRAINER IS HIGHLY RECOMMENDED.

 

ALWAYS CONDUCT THIS PORTION OF THE PROGRAM AFTER YOU FINISH THROWING. IF YOU MUST LIFT BEFORE THROWING, ALLOW FOR 60MIN RECOVERY TIME BEFORE COMMENCING ANY TYPE OF THROWING. IF YOU HAVE A GAME, DO NOT STRENGTH TRAIN THAT DAY. IF YOU FEEL TOO MUCH SORENESS OR TIGHTNESS, CUT BACK ON YOUR DAY'S STRENGTH TRAINING TO ENSURE PROPER RECOVERY. YOU CAN UPLOAD ANY OF THE FOLLOWING REGIMENS WITH MORE REPS, HIGHER INTENSITY, MORE WEIGHT, INCLINE OR DECLINE, AND/OR WEIGHTED VESTS, MEDICINE BALLS, OR PHYSIOBALLS. YOUNGER ATHLETES SHOULD NOT UTILIZE ANY WEIGHTED APPAREL OR WEIGHTS.

 

THERE IS NO REST IN BETWEEN REPS (UNLESS DENOTED). TAKE ONLY 15SEC BETWEEN REPS OR SETS TO GET SET UP AND READY FOR YOUR NEXT EXERCISE (UNLESS DENOTED). THIS TYPE OF HIGH INTENSITY TRAINING INCREASES ENDURANCE, RECOVERY RATES, AND CARDIO FITNESS LEVELS. THIS IS AN ACCEL/DECEL ROUTINE DEVELOPED BY TOP BASEBALL STRENGTH TRAINERS WHOM HAVE DECADES OF EXPERTISE AT THE MLB LEVELS. AN ACCEL/DECEL STRENGTH ROUTINE TRAINS THE ACCELERATOR (WHILE INDIRECTLY TRAINING DECELERATORS) - AND VICE VERSA. THIS BUILDS YOUR BODY AS ONE MOVING UNIT THAT CONNECTS YOUR ENTIRE KCR. SUCH ROUTINES ARE NOT READILY AVAILABLE TO THE GENERAL PUBLIC AND REQUIRE PROPER FORM, RECOVERY LEVELS, AND INTENSITY LEVELS TO ASCERTAIN.

 

CIRCUIT #1: LOWER HALF FUNCTIONAL STRENGTH CIRCUIT

HIGH SCHOOL PITCHERS:  USE BODY AS WEIGHT ONLY. UPLOAD WITH MEDICINE BALL IF DESIRED. 35SEC PER EXERCISE.  

NO REST BETWEEN EXERCISES. REPEAT STEPS 1-9 THREE TIMES. AFTER YOU FINISH THIS CIRCUIT, DO CUFF STRENGTHENING.

AGES 11-13U:  USE BODY AS WEIGHT ONLY. NO UPLOADING APPLICATIONS. 30SEC PER EXERCISE.  

NO REST BETWEEN. REPEAT STEPS 1-9 TWO TIMES. AFTER YOU FINISH CIRCUIT, DO CUFF STRENGTHENING.

 

1. SQUATS. 18REP MINIMUM.

2. LOWER AB EXERCISE OF CHOICE. 18REP MINIMUM.

3. FORWARD ALTERNATING LUNGE. 18REP MINIMUM.

4. REGULAR AB EXERCISE OF CHOICE. 18REP MINIMUM.

5. BACKWARD ALTERNATING LUNGE. 18REP MINIMUM.

6. TWISTING AB EXERCISE OF CHOICE. 18REP MINIMUM.

7. ALTERNATING BOX STEP UPS. 18REP MINIMUM.

8. SIDE LUNGES. 18REP MINIMUM.

9. LOWER AB LEG LIFTING EXERCISE OF CHOICE. 18REP MINIMUM.

 

CIRCUIT #2 LOWER HALF EXPLOSIVE STRENGTH CIRCUIT

HIGH SCHOOL PITCHERS:  8REPS PER EXERCISE. 8 TOTAL EXERCISES PER SET.  

AFTER YOU FINISH CIRCUIT. DO CUFF STRENGTHENING. DO 1 SET TOTAL. UPLOAD WITH MEDICINE BALL IF DESIRED.

AGES 11-13U:  6REPS PER EXERCISE. ONE SET EQUALS 8 TOTAL EXERCISES.  

AFTER YOU FINISH CIRCUIT, DO CUFF STRENGTHENING. DO 1 SET TOTAL. NO UPLOAD APPLICATIONS.

 

1. FRONT CHOPS:  ABOVE HEAD TO BETWEEN LEGS. AS YOU CHOP MOVE INTO A BODY SQUATTING POSITION.

2. DIAGONAL LEFT CHOPS:  ABOVE HEAD TO LEFT HIP. AS YOU CHOP, MOVE INTO A BODY SQUATTING POSITION.

3. DIAGONAL RIGHT CHOPS: ABOVE HEAD TO RIGHT HIP. AS YOU CHOP, MOVE INTO A BODY SQUATTING POSITION.

4. LEFT LUNGE CHOPS:  START IN LEG KICK POSITION W/ MED BALL OVERHEAD. STRIDE OUT WITH LEFT LEG AND CHOP MED BALL DIAGONALLY. SPRING BACK UP AND REPEAT.

5. RIGHT LUNGE CHOPS:  START IN LEG KICK POSITION W/ MED BALL OVERHEAD. STRIDE OUT WITH RIGHT LEG AND CHOP MED BALL DIAGONALLY. SPRING BACK UP AND REPEAT.

6. RIGHT SIDE DIAGONAL WALL THROWS:  START IN SQUAT POSITION ABOUT 3' FROM WALL WITH MED BALL AT RIGHT HIP. THROW BALL INTO WALL. CATCH BOUNCE AND ABSORB ENERGY WITH A TWISTING ACTION OF HIPS. REPEAT.

7. LEFT SIDE DIAGONAL WALL THROWS:  START IN SQUAT POSITION ABOUT 3' FROM WALL WITH MED BALL AT LEFT HIP. THROW BALL INTO WALL. CATCH BOUNCE AND ABSORB ENERGY WITH A TWISTING ACTION OF HIPS. REPEAT.

8. MED BALL SLAMS: START WITH MED BALL OVERHEAD. SLAM BALL INTO GROUND. CATCH THE BOUNCE UP AND REPEAT.

 

CIRCUIT #3: UPPER HALF STABILIZING LOAD CIRCUIT

HIGH SCHOOL:  30SEC PER EXERCISE. ONE SET EQUALS 5 TOTAL EXERCISES.  

AFTER YOU FINISH THIS CIRCUIT, DO CUFF STRENGTHENING. DO 2 SETS TOTAL.

AGES 11-13U:  25SEC PER EXERCISE. ONE SET EQUALS 5 TOTAL EXERCISES.  

AFTER YOU FINISH THIS CIRCUIT, DO CUFF STRENGTHENING. DO 1 SET TOTAL.

 

1. WALL BOUNCES:  STAND 3' FROM WALL W/ MED BALL OVERHEAD. FEET ARE SHOULDER WIDTH APART. BOUNCE BALL AGAINST WALL ON FINGERTIPS. LIMIT FOREARM ABSORPTION RATE. WORKS FINGER AND WRIST STRENGTH.

2. CHEST PASSES:  STAND 3' FROM WALL W/ MED BALL AT CHEST IN A SQUAT POSITION. BOUNCE BALL AGAINST WALL AND ABSORB WITH FOREARMS. ELBOWS SHOULD STAY STATIONARY. WORKS FINGER AND TRICEP STRENGTH.

3. OVERHEAD THROWS:  STAND 3' FROM WALL W/ MED BALL OVERHEAD IN STRIDE POSITION. BOUNCE BALL AGAINST WALL AND ABSORB WITH ENTIRE ARM - MOVING SHOULDERS AND SCAPULA WITH A SLIGHT BEND IN ELBOWS. WORKS SHOULDER AND SCAPULA LOAD.

4. LEFT SIDE STRIDER THROWS:  STAND 5' FROM WALL W/ MED BALL OVERHEAD IN LEG KICK POSITION. STRIDE OUT LIKE YOU WOULD PITCHING AND THROW BALL AGAINST WALL. NO BOUNCE ABSORPTION. PICK BALL UP AND REPEAT.

5. RIGHT SIDE STRIDER THROWS:  STAND 5' FROM WALL W/ MED BALL OVERHEAD IN LEG KICK POSITION. STRIDE OUT LIKE YOU WOULD PITCHING AND THROW BALL AGAINST WALL. NO BOUNCE ABSORPTION. PICK BALL UP AND REPEAT.

 

CIRCUIT #4: UPPER HALF ACCEL/DECEL PERFORMANCE STRENGTH CIRCUIT

HIGH SCHOOL:  8REPS PER EXERCISE. DO SETS 1-4 ONE TIME ONLY. AFTER YOU FINISH, DO CUFF STRENGTHENING. 

AGES 11-13U:  6REPS PER EXERCISE. DO SETS 1-4 ONE TIME ONLY. AFTER YOU FINISH, DO CUFF STRENGTHENING. 

IN BETWEEN EACH EXERCISE, DO AN AB EXERCISE OF CHOICE. TRAIN ALL QUADRANTS OF YOUR AB MUSCLE GROUP BY USING TWISTING, LOWER, MIDDLE, AND UPPER AB STRENGTHENING EXERCISES. CONCENTRATE MAINLY UPON TWISTING AND LOWER AB QUADRANTS. CAN UPLOAD WITH ANY LOAD APPLICATION (WEIGHTS, BANDS, PLATES, ETC). YOUNGER ATHLETES SHOULD NOT UTILIZE ANY UPLOAD APPLICATION(S) EXCEPT FOR PLANE CHANGE, MEDICINE BALL, RESISTANCE BAND(S), OR BODY WEIGHT.

 

SET 1:

1. FLAT CHEST EXERCISE OF CHOICE. DUMBBELL PRESSES ONLY (HS). PUSH UP (AGES 11-13U).

2. OVERHEAD BACK PULLDOWN EXERCISE OF CHOICE. MACHINE (HS) OR RESISTANCE BANDS (AGES 11-13U).

3. DUMBELL CURL BICEP EXERCISE OF CHOICE. DUMBBELL (HS) OR RESISTANCE BANDS (AGES 11-13U). NO MACHINE.

4. FLAT PULLDOWN BAR TRICEP EXERCISE OF CHOICE. MACHINE (HS) OR RESISTANCE BANDS (AGES 11-13U).

5. SIDE LIFT SHOULDER EXERCISE OF CHOICE. DO NOT LIFT ABOVE SHOULDER LEVEL. DUMBBELLS (HS) OR RESISTANCE BANDS OR MEDICINE BALLS (AGES 11-13U).

6. 60SEC OF SKATERS OR SLIDE BOARD. REST 90SEC (HS AND AGES 11-13U) FOR RECOVERY BEFORE STARTING SET #2.

 

SET 2:

1. INCLINE CHEST EXERCISE OF CHOICE. DUMBBELL PRESSES ONLY (HS). PUSH UP (AGES 11-13U).

2. SITTING PULL/ROW BACK EXERCISE OF CHOICE. MACHINE (HS) OR RESISTANCE BANDS (AGES 11-13U).

3. HAMMER CURL EXERCISE OF CHOICE. DUMBBELL (HS) OR RESISTANCE BANDS (AGES 11-13U).

4. ROPE PULLDOWN TRICEP EXERCISE OF CHOICE. MACHINE (HS) OR RESISTANCE BANDS (AGES 11-13U).

5. FRONT LIFT SHOULDER EXERCISE OF CHOICE. DO NOT LIFT ABOVE SHOULDER LEVEL. DUMBBELLS (HS) OR RESISTANCE BANDS OR MEDICINE BALLS (AGES 11-13U).

6. 90SEC OF JUMP ROPE. REST 90SEC (HS) OR 60SEC (AGES 11-13U) FOR RECOVERY BEFORE STARTING SET #3.

 

SET 3:

1. FLY CHEST EXERCISE OF CHOICE. MACHINE (HS) OR RESISTANCE BANDS (AGES 11-13U).

2. ONE HANDED BENCH ROWING BACK EXERCISE OF CHOICE. DO NOT GO DEEP ON YOUR FLY ROM. ON FLAT BENCH (HS) OR RESISTANCE BANDS BEND OVER (AGES 11-13U).

3. PREACHER CURL EXERCISE OF CHOICE. BARBELL (HS) OR RESISTANCE BANDS (AGES 11-13U).

4. OVERHEAD TRICEP PRESS EXERCISE OF CHOICE. MACHINE (HS) OR RESISTANCE BANDS (AGES 11-13U).

5. TRAP EXERCISE OF CHOICE. DO NOT LIFT ABOVE SHOULDER LEVEL. MACHINE (HS) OR RESISTANCE BANDS (AGES 11-13U).

6. 60SEC OF HIGH KNEES, WALL CLIMBERS, OR BURPIES (CHOOSE ONE). REST 90SEC (HS AND AGES 11-13U) BEFORE STARTING SET #4.

 

SET 4:

1. RETRACTION WRIST EXERCISE OF CHOICE. RESISTANCE BANDS ONLY FOR BOTH OLDER AND YOUNGER.

2. STATIC PLANK EXERCISE OF CHOICE. PLANK EXERCISES REQUIRE YOU TO MAINTAIN A STATIC PLANKING POSITION.

3. PROTRACTION WRIST EXERCISE OF CHOICE. RICE BUCKET OR ROPE TWIST FOR OLDER AND YOUNGER.

4. PLANK WITH SCAP LOAD/UNLOAD EXERCISE OF CHOICE.

5. TWISTING WRIST EXERCISE OF CHOICE. RESISTANCE BANDS ONLY FOR BOTH OLDER AND YOUNGER.

6. 90SEC OF JUMP ROPE.

 

CIRCUIT #5: LOWER HALF ACCEL/DECEL PERFORMANCE STRENGTH CIRCUIT

HIGH SCHOOL: 8REPS PER EXERCISE. REPEAT SETS 1-3 TWO TIMES. AFTER YOU FINISH, DO CUFF STRENGTHENING. 

AGES 11-13U: 6REPS PER EXERCISE. REPEAT SETS 1-3 ONE TIME. AFTER YOU FINISH, DO CUFF STRENGTHENING. 

IN BETWEEN EACH EXERCISE, DO AN AB EXERCISE OF CHOICE. TRAIN ALL QUADRANTS OF YOUR AB MUSCLE GROUP BY USING TWISTING, LOWER, MIDDLE, AND UPPER AB STRENGTHENING EXERCISES. CONCENTRATE MAINLY UPON TWISTING AND LOWER AB QUADRANTS. CAN UPLOAD BELOW EXERCISES WITH ANY LOAD APPLICATION (WEIGHTS, BANDS, RESISTANCE, ETC). YOUNGER ATHLETES SHOULD NOT UTILIZE ANY UPLOAD APPLICATION(S) EXCEPT BODY WEIGHT, MEDICINE BALLS, RESISTANCE BAND(S), PLANE CHANGE, OR PLYOBOXES.

 

SET #1:

1. BODY WIDTH FOOT PLACEMENT SQUAT EXERCISE OF CHOICE (REGULAR). NO WEIGHT FOR AGES 11-13U.

2. FORWARD LUNGE WITH OVERHEAD MEDICINE BALL CHOP. ARCH BACK AT BOTTOM OF LUNGE. ALTERNATE FEET.

3. JUMP SQUAT WITH BODY WEIGHT ONLY.

4. BACKWARD LUNGE WITH REVERSE OVERHEAD MEDICINE BALL CHOP. ARCH BACK AT BOTTOM OF LUNGE. ATLERNATE FEET.

5. SCISSORS JUMPING LUNGES WITH MEDICINE BALL OVERHEAD. NO CHOPPING ACTION (STATIC POSITION). REST 2MIN BEFORE STARTING SET #2.

 

SET #2:

1. HACK SQUAT ON MACHINE. AGES 11-13U USE BODY WEIGHT OR MEDICINE BALL FOR UPLOAD ONLY.

2. FORWARD LUNGE WITH A TWIST. ARCH BACK AT BOTTOM OF LUNGE. ALTERNATE FEET. BODY WEIGHT ONLY.

3. SPLIT SQUAT. NO MACHINE. CHANGE FOOT POSITIONING AFTER 5 REPS. BODY WEIGHT ONLY.

4. BACKWARD LUNGE WITH A TWIST. ARCH BACK AT BOTTOM OF LUNGE. ALTERNATE FEET. BODY WEIGHT ONLY.

5. SKATERS FOR 60SEC. REST 2MIN BEFORE STARTING SET #3.

 

SET #3:

1. BODY SQUATS FOR 30SEC. DO THEM AS FAST AS YOU CAN. 15SEC RECOVERY.

2. JUMP SQUATS FOR 30SEC. DO THEM AS FAST AS YOU CAN. 15SEC RECOVERY.

3. BURPEES WITH A JUMP AND HIGH KNEES AT TOP OF JUMP FOR 30SEC. DO THEM AS FAST AS YOU CAN. 15SEC RECOVERY.

4. ROCK CLIMBERS FOR 30SEC. DO THEM AS FAST AS YOU CAN. 15SEC RECOVERY.

5. FORWARD TO BACKWARD LUNGE ON RIGHT LEG FOR 20SEC. DO THEM AS FAST AS YOU CAN. 15SEC RECOVERY.

6. FORWARD TO BACKWARD LUNGE ON LEFT LEG FOR 20SEC. DO THEM AS FAST AS YOU CAN. 15SEC RECOVERY.

7. ONE LEGGED STEP UPS FOR 20SEC (LEFT LEG ONLY). DO THEM AS FAST AS YOU CAN. 15SEC RECOVERY.

8. ONE LEGGED STEP UPS FOR 20SEC (RIGHT LEG ONLY). DO THEM AS FAST AS YOU CAN. 15SEC RECOVERY.

 

 

 

-DAILY THROWING, RUNNING, AND STRENGTH ROUTINE-

THERE ARE THREE TYPES OF THROWING COMPONENTS (DELIVERY, VELOCITY, AND PITCHING - DESCRIBED ABOVE) YOU WILL UTILIZE IN THIS THROWING PROGRAM THAT DEVELOP (1) PITCHING ABILITIES THAT COMPETE FOR THE WIN AND (2) VELOCITY THAT ENHANCES YOUR ABILITY TO WIN. EACH TYPE OF THROWING COMPONENT IS DENOTED WITHIN THE PROGRAM'S DAILY THROWING REGIMENS. ADDITIONALLY, DAILY RUNNING/RECOVERY AND STRENGTH ROUTINES ARE PROVIDED WITH EACH DAY'S THROWING ROUTINE. SUCH CORRELATE TO WORK/STRESS LOADS AND FUTURE OR PAST GAME APPEARANCES.

 

ENSURE YOUR RECOVERY IS PEAKED. IF YOU CANNOT FINISH OUT THE DAY'S THROWING REQUIREMENTS, CUT BACK AND RE-EVALUATE TO ENSURE PROPER RECOVERY. "RECOVERY" IS DEFINED AS YOUR ARM FEELING FRESH THE NEXT DAY. SOME DAYS, YOU WILL FEEL A BIT TIRED OR SORE. CUT BACK ON THAT DAY'S THROWING TO ENSURE YOUR FOLLOWING DAY'S THROWING IS NOT EFFECTED. ADDITIONALLY, TO AID IN RECOVERY - ICE OR DO THERAPY ONLY AFTER YOU HAVE FINISHED OUT YOUR RUNNING AND LIFTING FOR THAT DAY. MONITORING YOUR RECOVERY RATES IS HOW YOU WILL DISCOVER AT WHAT LEVELS YOUR ARM CAN BE UTILIZED.

 

 

THINGS TO CONSIDER WHEN IN SEASON:

 

1. PERFORMANCE STRESS LOADS - RATE OF RECOVERY AND ACTUAL GAME PERFORMANCE STRESS LOADS.

2. WORK LOADS - RECOVERY RATES THAT ENSURE YOU CAN CONDUCT NEXT DAY'S THROWING ROUTINE, WHILE STAYING FRESH ENOUGH

TO COMPETE IN A GAME.

3. GAME SCHEDULE - APPS AND ACTUAL GAME PLAY (AT ANOTHER POSITION) WILL EFFECT YOUR RECOVERY/WORK LOAD RATIOS.

CONSTANT MONITORING IS REQUIRED.

4. PROGRAM APPLICATION - THIS PROGRAM IS AN OVERVIEW AND GENERAL GUIDELINE THAT LACKS OVERSIGHT. IT CAN BE ADJUSTED TO FIT YOUR SPECIFIC NEEDS AND PITCHING SITUATION, AS YOU MAY NOT HAVE ACCESS TO A SPECIFIED PITCHING SCHEDULE.

 

 

AGAIN, UNDERSTAND THAT THIS IS AN IN SEASON THROWING PLAN THAT TAKES INTO ACCOUNT PERFORMANCE WORK LOADS. THIS IS NOT A VELOCITY BUILDING PROGRAM - AS SUCH SHOULD BE RESERVED FOR WHEN PERFORMANCE STRESS LOADS ARE AT A MINIMUM. ADDITIONALLY, THIS IS NOT A POST SURGERY THROWING PROGRAM. FOR SUCH, EMAIL INFO@VELOPROBASEBALL.COM AND WE CAN GET YOU A PROGRAM TO USE.

 

1. IF YOU ARE INDOORS AND DO NOT HAVE ACCESS TO THE DISTANCE RATINGS (FOR THROWS), SIMULATE BY THROWING HIGHER INTO NET AT A SPECIFIC TARGET. DO NOT JUST THROW BASEBALL INTO NET, BUT PICK OUT A SPECIFIC SPOT. ADDITIONALLY, RUN-AND-GUNS, PULLDOWNS, OR BALLISTIC STYLE THROWING IS NOT A TYPE OF THROWING THIS PROGRAM OR VELOPRO BASEBALL SUPPORTS WITH OUR HARNESS. ALL SUCH TYPES OF THROWING HAVE BEEN PROVEN (THROUGH OUR DATA AND INDEPENDANT RESEARCH STUDIES WE HAVE CONDUCTED) TO HAVE A NEGATIVE EFFECT UPON COMMAND AND PLANE FOR YOUNGER OR DEVELOPING ARMS. MILB AND MLB ARMS WERE NOT RESEARCHED.

 

2. WHETHER INDOORS OR OUTDOORS, DO NOT ALLOW YOUR THROWS TO REACH ABOVE 15'. IF YOU CANNOT MAKE THE DISTANCES (IN THE AIR), LET THE BASEBALL BOUNCE TO YOUR TARGET. ONCE YOUR LOWER HALF INCREASES ITS LINEAR DRIVE FORCE, GRF, AND LINEAR-TO-ROTATIONAL SYNC (THROUGH THE VL HARNESS), YOUR ARM SPEED WILL INCREASE - EFFECTIVELY CARRYING THE BASEBALL FURTHER AND ON TARGET. THIS IS THE ESSENCE OF HEALTHY VELOCITY THAT WINS.

 

3. THE RECOVERY TIMES ARE IMPORTANT, AS THEY ARE DESIGNED TO PEAK ARM SHAPE QUICKER AND ALIGN WITH QUALITY INNINGS WORK LOADS. ALTHOUGH YOU MAY FEEL READY TO PROCEED ONTO THE NEXT EXERCISE, DRILL, OR SET, ADHERE TO THE ENTIRE RECOVERY LENGTH BEFORE MOVING ON.

 

TIME LIMITS DENOTED FOR THROWING DURATIONS.

(BH) OR (FH) DENOTES BACK HIP OR FRONT HIP PLACEMENT OF VL HARNESS. UNHOOKED MEANS TO UNHOOK BUNGEES.

(X) DENOTES A THROW OR PITCH.

 

 

-#1: MORE THAN 3IP OR 30X, AND HAVE ATLEAST 2 DAYS OFF BEFORE NEXT GAME-

USAGE: TODAY IS MON. PITCHED YESTERDAY AND WILL NOT PITCH UNTIL WED. 

APPLICATION:  FOR MAX FLUSH/RECOVERY. RECOMMENDED FOR START OR LONG RELIEF APPS. 

SCHEDULE:  SEE BELOW FOR MORE DETAILED APPLICATIONS AND USAGES. 

 

DELIVERY COMPONENT (BH). THROW 2 INSIDE / 2 OUTSIDE FB SEQUENCE FOR ALL DRILLS TO CATCHER ON FLAT:

MOVEMENT / MECHANICAL EFFICIENCY TRAINING:

60SEC REST BETWEEN DRILLS FOR ALL AGES: 

DRILLS 1-3 @ 5' SHORTER THAN AGE SPECIFIC PITCHING DISTANCE (DESCRIBED IN VIDEOS). 14X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT (BH) OPPOSITE ARM SIDE AT ALL TIMES:

FLUSH/RECOVERY TRAINING:

NO REST. CONSTANT THROWING:

HIGH SCHOOL: 5MIN OUT TO 100' W/ CROW HOP AT 80% PEL. NO BB. CAN MIX CH. LAST 2MIN UNHOOKED. 

AGES 11-13U: 4MIN OUT TO 80' W/ CROW HOP AT 80% PEL. NO BB. CAN MIX CH. LAST 2MIN UNHOOKED. 

 

PITCHING/VELOCITY COMPONENT:

N/A

 

RUNNING/RECOVERY COMPONENT (RUNNING PLANS LISTED ABOVE. DO ARM CARE/RECOVERY AFTER THROWING):

CARDIO AND RECOVERY TRAINING:

DISTANCE FLUSH (HS AND AGES 11-13U).

 

STRENGTH COMPONENT (DESCRIPTION OF STRENGTH CIRCUITS LISTED ABOVE).

DECEL / ACCEL TRAINING:

CIRCUIT #5 (HS AND AGES 11-13U).

 

 

 

-#2: LESS THAN 3IP OR 30X AND HAVE ATLEAST 2 DAYS OFF BEFORE NEXT GAME-

USAGE:  TODAY IS MON. PITCHED YESTERDAY AND WILL NOT PITCH UNTIL WED. 

APPLICATION:  FOR MEDIUM FLUSH/RECOVERY. RECOMMENDED FOR RELIEF APPS. 

SCHEDULE:  SEE BELOW FOR MORE DETAILED APPLICATIONS AND USAGES. 

 

DELIVERY COMPONENT (BH). THROW 2 INSIDE / 2 OUTSIDE FB SEQUENCE FOR ALL DRILLS TO CATCHER ON FLAT:

MOVEMENT / MECHANICAL EFFICIENCY TRAINING:

60SEC REST BETWEEN DRILLS FOR ALL AGES. 

DRILLS 1-3 @ 5' SHORTER THAN AGE SPECIFIC PITCHING DISTANCE (DESCRIBED IN VIDEOS). 14X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW OPPOSITE ARM SIDE AT ALL TIMES:

FLUSH/RECOVERY TRAINING:

NO REST. CONSTANT THROWING.

 

HIGH SCHOOL: 4MIN OUT TO 100' W/ CROW HOP AT 80% PEL. NO BB. CAN MIX CH. LAST 2MIN UNHOOKED. 

AGES 11-13U: 3MIN OUT TO 80' W/ CROW HOP AT 80% PEL. NO BB. CAN MIX CH. LAST 1MIN UNHOOKED. 

 

PITCHING/VELOCITY COMPONENT (BH):

COMMAND TRAINING:

NO REST. CONSTANT THROWING.

HIGH SCHOOL: 12PITCH FLATGROUND BULLPEN @ 55'. 80% PEL. 2FB / 1CH SEQUENCE. LAST 4PITCHES UNHOOKED. 

AGES 11-13U: 10PITCH FLATGROUND BULLPEN @ 5' LESS THAN MOUND DISTANCE. 80% PEL. 2FB / 1CH SEQUENCE. LAST 4 PITCHES UNHOOKED. 

 

RUNNING/RECOVERY COMPONENT (RUNNING PLANS LISTED ABOVE. DO ARM CARE/RECOVERY AFTER THROWING):

CARDIO AND RECOVERY TRAINING:

DISTANCE FLUSH (HS AND AGES 11-13U).

 

STRENGTH COMPONENT (DESCRIPTION OF STRENGTH CIRCUITS LISTED ABOVE):

DECEL / ACCEL TRAINING:

CIRCUIT #2 (HS AND AGES 11-13U).

 

 

 

 

-#3: TOUCH AND FEEL BULLPEN ROUTINE-

USAGE: TODAY IS THURS. LAST PITCHED ON TUES AND SCHEDULED TO PITCH SAT.  

APPLICATION:  BULLPEN DAY W/ 3 DAYS BETWEEN SCHEDULED GAME APPS. USE #1 OR #2 BEFORE THIS ROUTINE.  

SCHEDULE:  SEE BELOW FOR MORE DETAILED APPLICATIONS AND USAGES. 

 

DELIVERY COMPONENT (BH). THROW 2 INSIDE / 2 OUTSIDE FB SEQUENCE FOR ALL DRILLS TO CATCHER ON FLAT:

MOVEMENT / MECHANICAL EFFICIENCY TRAINING:

30SEC REST BETWEEN DRILLS FOR ALL AGES. 

DRILLS 4-6 @ AGE SPECIFIC MOUND DISTANCE (DESCRIBED IN VIDEOS). 6X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT (BH). THROW OPPOSITE ARM SIDE AT ALL TIMES:

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING:

60SEC REST BETWEEN DISTANCE RATINGS.

HIGH SCHOOL:

8X AT 90'. 80% PEL.

8X AT 100' W/ CROW HOP. 80% PEL.

8X AT 125' W/ CROW HOP. 90% PEL.

8X AT 100' W/ CROW HOP. 80% PEL. UNHOOKED.

8X AT 70' W/ CROW HOP. 80% PEL. ALL BB AND CH. UNHOOKED.

 

AGES 11-13U:

8X AT 80'. 80% PEL.

8X AT 90' W/ CROW HOP. 80% PEL.

8X AT 100' W/ CROW HOP. 90% PEL.

8X AT 90' W/ CROW HOP. 80% PEL.

8X AT 10' LONGER THAN PITCHING DISTANCE W/ CROW HOP. 80% PEL. ALL BB AND CH. UNHOOKED.

 

PITCHING/VELOCITY COMPONENT (BH):

COMMAND TRAINING:

NO REST. CONSTANT THROWING.

HIGH SCHOOL:

14PITCH "TOUCH AND FEEL" BULLPEN @ 55'. 2FB INSIDE / 2FB OUTSIDE / 2CH / 1FB INSIDE / 2BB / 1FB / 1CH / 1BB / 2FB ANYWHERE. LAST 4 PITCHES UNHOOKED. IF YOU WANT TO PITCH AT REGULATION DISTANCE, SHORTEN TO 10 PITCHES, WITH LAST 3X UNHOOKED.

 

AGES 11-13U:

10PITCH "TOUCH AND FEEL" BULLPEN @ 5' SHORTER THAN PITCHING DISTANCE. IF YOU WANT TO PITCH AT REGULATION DISTANCE, SHORTEN TO 8 PITCHES, WITH LAST 3X UNHOOKED. 2FB INSIDE / 2FB OUTSIDE / 2CH / 1FB INSIDE / 2CH OUTSIDE / 1FB ANYWHERE. 4 PITCHES UNHOOKED.

 

RUNNING/RECOVERY COMPONENT (RUNNING PLANS LISTED ABOVE. DO ARM CARE/RECOVERY AFTER THROWING):

CARDIO AND RECOVERY TRAINING:

SPRINT INTERVALS (HS AND AGES 11-13U)

 

STRENGTH COMPONENT (DESCRIPTION OF STRENGTH CIRCUITS LISTED ABOVE):

DECEL / ACCEL TRAINING:

CIRCUIT #1 (HS AND AGES 11-13U)

 

 

 

-#4: LONG BULLPEN DAY ROUTINE-

USAGE:  TODAY IS THURS. LAST PITCHED ON TUES AND SCHEDULED TO PITCH ON SUN 

APPLICATION: LONG BULLPEN DAY W/ 4+ DAYS BETWEEN GAME APPS. USE #1 OR #2 BEFORE THIS ROUTINE. 

SCHEDULE:  SEE BELOW FOR MORE DETAILED APPLICATIONS AND DETAILS. 

 

DELIVERY COMPONENT (FH). THROW 2 INSIDE / 2 OUTSIDE FB SEQUENCE FOR ALL DRILLS TO CATCHER ON FLAT:

MOVEMENT / MECHANICAL EFFICIENCY TRAINING:

30SEC REST BETWEEN DRILLS FOR ALL AGES. 

DRILLS 4-6 @ AGE SPECIFIC PITCHING DISTANCE (DESCRIBED IN VIDEOS). 6X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT (FH). THROW OPPOSITE ARM SIDE AT ALL TIMES:

ARM STRENGTHENING AND SCAP LOAD/UNLOAD TRAINING:

60SEC REST BETWEEN DISTANCE RATINGS.

HIGH SCHOOL:

10X AT 90' W/ CROW HOP. 80% PEL. (BH)

10X AT 125' W/ CROW HOP. 90% PEL. (FH)

10X AT 125' W/ CROW HOP. 90% PEL. (BH)

10X AT 90' W/ CROW HOP. WORK IN CH. 90% PEL. UNHOOKED

 

AGES 11-13U:

8X AT 80' W/ CROW HOP. 80% PEL. (BH)

8X AT 110' W/ CROW HOP. 90% PEL. (FH)

8X AT 110' W/ CROW HOP. 90% PEL. (BH)

8X AT 90' W/ CROW HOP. WORK IN CH. 90% PEL. UNHOOKED.

 

PITCHING/VELOCITY COMPONENT (FH). ALTERNATE INSIDE/OUTSIDE:

VELOCITY AND COMMAND TRAINING:

90SEC REST BETWEEN FLAT AND MOUND.

8X FLATGROUND BULLPEN FOR HS AND AGES 11-13U. WORK BB AND CH. 90% PEL. (BH).

25PITCH BULLPEN (HS) OR 20PITCH BULLPEN (AGES 11-13U). 10X BH. 10X FH. 5 UNHOOKED. PITCH SEQUENCE OF CHOICE.

 

RUNNING/RECOVERY COMPONENT (RUNNING PLANS LISTED ABOVE. DO ARM CARE/RECOVERY AFTER THROWING):

CARDIO AND RECOVERY TRAINING:

LIGHT INTERVALS (HS AND AGES 11-13U)

 

STRENGTH COMPONENT (DESCRIPTION OF STRENGTH CIRCUITS LISTED ABOVE):

DECEL / ACCEL TRAINING:

CIRCUIT #4 (HS AND AGES 11-13U)

 

 

 

-#5: DAY BEFORE GAME ROUTINE-

USAGE:  TODAY IS THURS. LAST PITCHED ON TUES AND SCHEDULED TO PITCH ON FRI. 

APPLICATION:  DO #3 (IF 3DAYS OFF BETWEEN GAMES) OR #4 (4+ DAYS OFF) BEFORE THIS ROUTINE. 

SCHEDULE:  SEE BELOW FOR MORE DETAILED APPLICATIONS AND DETAILS. 

 

DELIVERY COMPONENT (FH OR BH). THROW 2 INSIDE/2 OUTSIDE FB SEQUENCE TO CATCHER ON FLAT:

MOVEMENT / MECHANICAL EFFICIENCY TRAINING:

30SEC REST BETWEEN DRILLS FOR ALL AGES. 

DRILLS 4-6 @ AGE SPECIFIC PITCHING DISTANCE (DESCRIBED IN VIDEOS). 6X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT (UNHOOKED). THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

GAME PREP TRAINING:

30SEC REST BETWEEN DISTANCE RATINGS.

HIGH SCHOOL:

8X AT 90' W/ CROW HOP. 80% PEL.

8X AT 110' W/ CROW HOP. 90% PEL.

8X AT 90' W/ CROW HOP. 80% PEL.

 

AGES 11-13U:

6X AT 80' W/ CROW HOP. 80% PEL.

6X AT 100' W/ CROW HOP. 90% PEL.

6X AT 80' W/ CROW HOP. 90% PEL.

 

PITCHING/VELOCITY COMPONENT (UNHOOKED). ALTERNATE INSIDE/OUTSIDE:

TOUCH AND FEEL COMMAND TRAINING:

NO REST. CONSTANT THROWING.

12 PITCH FLATGROUND BULLPEN (HS). 90% PEL. MIX ALL PITCHES.

10 PITCH FLATGROUND BULLPEN (AGES 11-13U). 90% PEL. MIX ALL PITCHES.

 

RUNNING/RECOVERY COMPONENT (RUNNING PLANS LISTED ABOVE. DO ARM CARE/RECOVERY AFTER THROWING):

CARDIO AND RECOVERY TRAINING:

10 SPRINTS FROM FOUL LINE TO CENTERFIELD (HS AND AGES 11-13U)

 

STRENGTH COMPONENT (DESCRIPTION OF STRENGTH CIRCUITS LISTED ABOVE)

DECEL / ACCEL TRAINING:

10REPS OF ANY AB EXERCISE / 15SEC OFF. DO 6 TOTAL EXERCISES. NO CUFF. NO LIFTING. (HS AND AGES 11-13U).

 

 

 

-#6: DAY AFTER LONG BULLPEN DAY ROUTINE -

USAGE:  TODAY IS THURS. LAST PITCHED ON TUES AND SCHEDULED TO PITCH ON SUN. 

APPLICATION: DO #4 ROUTINE DAY BEFORE. MUST HAVE ATLEAST 4 DAYS OF REST BETWEEN GAME APPS. 

SCHEDULE: SEE BELOW FOR MORE DETAILED APPLICATIONS AND USAGES. 

 

DELIVERY COMPONENT (FH). THROW 2 INSIDE / 2 OUTSIDE FB SEQUENCE FOR ALL DRILLS TO CATCHER ON FLAT:

MOVEMENT / MECHANICAL EFFICIENCY TRAINING:

30SEC REST BETWEEN DRILLS FOR ALL AGES. 

DRILLS 4-6 @ AGE SPECIFIC PITCHING DISTANCE (DESCRIBED IN VIDEOS). 6X PER DRILL AT 80% PEL.

 

LONG TOSS COMPONENT. THROW TO OPPOSITE ARM SIDE UNLESS DENOTED:

SCAP LOAD/UNLOAD FLUSH:

60SEC REST BETWEEN DISTANCE RATINGS.

HIGH SCHOOL:

90SEC AT 90' W/ CROW HOP. 80% PEL. (BH)

90SEC AT 110' W/ CROW HOP. 90% PEL. (FH)

90SEC AT 110' W/ CROW HOP. 90% PEL. (BH)

90SEC AT 90' W/ CROW HOP. 80% PEL. (FH)

 

AGES 11-13U:

90SEC AT 70' W/ CROW HOP. 80% PEL. (BH)

90SEC AT 95' W/ CROW HOP. 90% PEL. (FH)

90SEC AT 95' W/ CROW HOP. 90% PEL. (BH)

90SEC AT 70' W/ CROW HOP. 80% PEL. (FH)

 

PITCHING/VELOCITY COMPONENT . THROW TO OPPOSITE ARM SIDE UNLESS DENOTED.

N/A:

 

RUNNING/RECOVERY COMPONENT (RUNNING PLANS LISTED ABOVE. DO ARM CARE/RECOVERY AFTER THROWING):

CARDIO AND RECOVERY TRAINING:

AGILITY LADDERS (HS AND AGES 11-13U)

 

STRENGTH COMPONENT (DESCRIPTION OF STRENGTH CIRCUITS LISTED ABOVE):

DECEL / ACCEL TRAINING:

CIRCUIT #3 (HS AND AGES 11-13U)

 

 

-DETAILED APPLICATIONS AND USAGES-

 

THROWING ROUTINE #1:

RECOMMENDED FOR STARTS OR LONG RELIEF APPS

1. FULL "DAY 1" FLUSH/RECOVERY. DO NOT USE MUCH EFFORT IN THROWING. RECOVERY IS FOCUS ON THIS DAY.

2. IF YOU THREW 3+ INNINGS OR 35+ PITCHES, ENSURE YOU HAVE 3 FULL DAYS OFF BEFORE NEXT APP.

 

THROWING ROUTINE #2:

RECOMMENDED FOR SHORT RELIEF, CLOSING, OR SET UP APPS.

1. MEDIUM "DAY 1" FLUSH/RECOVERY. DO NOT THROW HARD OR USE MUCH EFFORT IN THROWING. RECOVERY IS FOCUS.

2. IF YOU THREW 2 INNINGS (OR LESS) OR 34 PITCHES OR LESS, ENSURE YOU HAVE 2 FULL DAYS OFF BEFORE NEXT APP.

 

THROWING ROUTINE #3:

RECOMMENDED FOR USAGE AFTER ROUTINE #6 OR IF YOU HAVE 3 FULL DAYS OFF BETWEEN APPS.

1. PROVIDES A 2ND BULLPEN DAY BETWEEN APPS THAT IS A "TOUCH AND FEEL" OR "TUNE UP" BEFORE NEXT APP.

2. IF ARM CANNOT HANDLE WORKLOAD OF 2 BULLPENS BETWEEN APPS, USE THIS ROUTINE OR ROUTINE #6. RE-EVALUATE RECOVERY RATES IF ARM IS NOT RECOVERING IN TIME FOR NEXT APP.

3. CONDUCT THIS ROUTINE ON 2ND DAY AFTER LAST APP. CAN USE DAY BEFORE NEXT APP IF NEXT APP IS GOING TO BE 2IP OR LESS.

 

THROWING ROUTINE #4:

RECOMMENDED FOR USAGE AFTER ROUTINES #1 OR #2 OR IF YOU HAVE 4+ FULL DAYS OFF BETWEEN APPS.

1. PROVIDES A FULL BULLPEN/LONG TOSS DAY BETWEEN APPS.

2. IF ARM IS NOT FULLY RECOVERED ON THIS DAY'S RECOMMEND USAGE, CUT BACK ON BULLPEN PITCH AMOUNTS.

3. CONDUCT THIS ROUTINE ON 2ND DAY AFTER LAST APP. CAN BE SUBSTITUTED FOR ROUTINE #3 IF YOU FEEL RECOVERY SUPPORTS SUCH.

 

THROWING ROUTINE #5:

RECOMMENDED FOR USAGE AFTER ROUTINE #3 OR IF YOU ARE GOING TO APPEAR IN A GAME FOLLOWING DAY.

1. PROVIDES A "TOUCH AND FEEL" THROWING SESSION BEFORE NEXT APP.

2. CUT OUT IF RECOVERY RATES ARE NOT PEAKED OR YOU WANT A DAY OFF BEFORE NEXT APP.

3. MAINLY USED TO KEEP BASEBALL IN HAND. NOT A WORK DAY, BUT A MAINTANENCE DAY.

 

THROWING ROUTINE #6:

RECOMMENDED FOR USAGE AFTER ROUTINE #4.

1. PROVIDES AN EXTRA LIGHT THROWING DAY FOR PITCHERS WHOM HAVE ELONGATED TIME FRAME BETWEEN APPS.

2. LIGHT WORK DAY THAT NOT ONLY KEEPS BASEBALL IN HAND, BUT PROVIDES LIMITED WORK APPLICATION TO PITCHING DELIVERY.

3. ENSURE YOU HAVE 3+ FULL DAYS OFF BETWEEN APPS (AFTER YOU USE THIS ROUTINE).

 

 

 

*DEVELOPED FROM DATA AND ON FIELD PLAYING AND COACHING EXPERTISE GATHERED FROM MLB PITCHERS JIM PARQUE AND MIKE SIROTKA, NCAA PITCHING COACHES SEAN TAUNT AND BA GARNER, BIG LEAGUE EDGE PERFORMANCE BASEBALL, AND 2 UNIVERSITY BIOMECHANICAL AND KINESIOLOGY DEPARTMENTS. OVER 16 DIFFERENT INDEPENDANT STUDIES AND OVER 5000 PITCHERS (YOUTH TO MLB) WERE TESTED THROUGHOUT A 5 YEAR PERIOD.

 

 

 

 
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