efficent thrower
TRANSCRIPT
DEVELOPING AN EFFICIENT THROWER
@ C O A C H H E R G
@ N I A C C B A S E B A L L
T R A V I S . H E R G E R T @ N I A C C . E D U
Who, What and Where is NIACC?
WHERE HAVE THEY GONE
MANY INFLUENCES
3 P’S OF NIACCBASEBALL
P R O C E S S – P R E PA R E - P E R F O R M
TRAIN FOR THE ULTIMATE GOAL
“Success is the progressive realization of a worthy ideal. Progressive means success is a process not a
destination.’’
CULTURE OF OBSESSION
“Fall in Love with PREPERATION-A lot of guys LOVE playing the game-the BEST LOVE the PREPERATION leading into games’’
COMPETE WITH VELOTRAIN WITH INTENT – Want to throw 95? Then try to throw 95!
MISSION100 – Every Pitcher Training for 100mph Run N’ Gun
Weighted Balls – Part of the Culture
#ChallengeAccepted – Embrace everything as a challenge and meet it head on
#TrojanEdge – Sharpen the Edge – Be Self Motivated
BUILDING A PLAN FOR YOUR STAFF• Make Time
– 2-3 days of training
– Mobility over flexibility
– Building up the arm, not a race
– Velo is sexy, but unattractive process makes the personality
– Craft a plan for each pitcher
– “Sup” up the motor
– Difference between rest and recovery
WHAT IS OUR PLAN FOR OUR PROCESS?
• Develop the Road
Map
– Movement
Screening
– Slow Motion Video
– Assess what each
pitcher needs, don’t
guess
P R E P A R E A P L A N
Mobility Plan
Movement Prep
Warm-Up to Throw
Plyo Care Routine
Throwing Schedule
Recovery
MOBILITY – MOVEMENT – ARM PREP
JUMPS – MED BALLS – PLYO CARE
SCAP/SHOULDER MOBILITY
SCAP RETRACTION
HIP MOBILITY
CLEAR THE PELVIS
RECOVERY PROTOCOLS Post-Throwing Recovery Program
1. Plyoball Work (450g)
· Arm Circles (forward/backward) 2 x 10 (forward/backward)
· Trampoline Rebounders
(Focus on sticking catch) 10 x 10
· Plyoball Catch Decel Blasts 10 x 10
· External Rotation Rebounders (on wall) 10x10
· 5 lb/2 lb toss ups 2x10
2. Body Blade (all directions) 2 x 5 minutes
3. J-Bands (wall mounted)
· External Rotation w/ Slow Eccentrics 3 x 10
· Cross Body Fly 3 x 25
· Triceps Kickbacks (slow and fast) 3 x 25
· Elevated Bicep Curl w/ Spiral Action 3 x 25
4. Light Catch Play (Yellow Plyo or Baseball)
5. Dumbbell Shoulders 3lb 2 x 10
· Extended out front – thumb up/thumb down
· 45 degree
· Extend out to the sides
6. J-Bands (floor)
· Reverse Curls (Slow/Controlled) 2 x 20
· Overhead Press 2 x 20
· Band Pushdowns (clip overhead) 2 x 20
· Overhead Triceps Extensions 2 x 20
7. Band Pull Apart Dislocation Series 1 x 20 (each)
· Forward Back
· Swim
· Crazy Forward Back
· Up/Down (X pattern)
• Not an “off-day”
• Daily Throwing Recovery and Day After Recovery
• Recovery Protocols are just as important as other training
CONSTRAINT TRAINING
“Constraint is a neutral term. It does not directly cause a decision, movement, or developmental outcome and the approach is rarely used in a restrictive way.
Instead, constraints create boundaries where some actions or possibilities are excluded but many others are left for the learner to EXPLORE.
The INTERACTION of constraints help guide and shape the behaviors and skills that do emerge in varying time scales.”
- Mark Upton, Coaching Science Manager with the English Institute of Sport
REVERSE THROWS
PIVOT PICKS
Layback – Lift - Launch
QUESO
ROLL IN THROWS
ROCKER THROWSFrans Bosch “Footstrike from above”
WALKING WINDUPS
RUN AND GUN’S
BLENDING WORK
ARM MAPPING AND COMMAND TRAINING
MAX INTENT PENS“ I F Y O U T H R O W 8 5 T O 8 8 I N T H E G A M E , A N D Y O U ’ R E T H R O W I N G A B U L L P E N A N D Y O U ’ R E 1 0 0 P E R C E N T A N D Y O U ’ R E T H R O W I N G 8 2 , I ’ M G O I N G T O A S K Y O U W H Y . ” - W E S J O H N S O N , A R K A N S A S
