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How Baseball Players and Pitchers Can Train for Power with Plyometrics

Baseball Plyometrics

When most of us think of what comprises a great strength training program for baseball players, we think of training force production. While this is crucial to enhance performance, the dissipation (absorption) of force is vital not only to performance, but for reducing the risk of injury as well. We can’t talk about either force production or dissipation without talking about plyometric training. Numerous studies have shown that performing plyometric training for baseball players:

    • Improves soft tissue quality
    • Helps reduce the risk of injury
    • Increases throwing velocity

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Podcast #79: Highlights from the Bridge Seminar at Wake Forest University – 2023

This past week I was down at Wake Forest University presenting at the Bridge Seminar which is an annual event assembled by the Wake Forest Pitching Lab.  Similar to last year, this week’s podcast is a review of some of my favorite presentations at the event, including:

    • Mike McFerran – Creating Winners
    • Emily Ferree – Inputs vs. Outputs
    • Dr. Michael Freehill – SLAP Tears and Repair Procedures
    • Jimmy Buffi – Biomechanics and Its Relation to Injury Risk
    • Nunzio Signore (yours truly) – Profiling Pitchers

This is a great recap of a super informative weekend. Enjoy!

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Podcast #78: What is Strong Enough and When to Switch the Curve to Training Power

I’m flying solo today talking about a much needed topic. When to train strength in the weight room and when is an athlete strong enough?  Discussion includes:

    • What does “strong enough” mean?
    • Testing Protocol
    • When to train for power?
    • How do we apply initial strength assessment to training / programming

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Podcast #77: Training Super Heroes with Brandon McDaniel, LA Dodgers VP of Player Development

Today, we’re sitting down with Brandon McDaniel, VP of Player Development with the Los Angeles Dodgers, to discuss the many considerations when training the Elite / Pro athlete. Topics Include:

    • Considerations when Assessing Pro athletes on day 1
    • Training Strength / Power vs. Maintenance
    • The importance of creating a common language within the organization
    • The need to wear a lot of hats

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How Different Are Torque Levels Across Various Pitch Types?

With pitch design and pitch data becoming so prevalent in the game of baseball today, pitches like the sweeper and splitter are increasingly popular by pitchers ranging from youth to professional. A question that is always asked by parents and athletes is: “Is this pitch bad for my arm?” In this article we will dive into elbow torque (stress), how it is measured and break down which pitches put more “strain” on the arm/shoulder than others. Essentially exploring the “myths” that come with specific pitches.

Now let’s dive in…

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Podcast #76: Key Considerations for Training Pitchers with RPP Pitching Coordinator Matt Hartshorn

Today we’re sitting down with new Pitching Coordinator Matt Hartshorn. This guy shows up with a plethora of knowledge on pitching, assessing and movement. Topics Include:

    • Rib cage positioning and rotation
    • Back leg mechanical options
    • Individualized core work based off of architecture

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Athlete Highlight: Post’s Nate Byrd is Back Healthy, Topping 91 mph (up 4 mph since spring)

Nate Byrd, 6’4″ Senior RHP from Post University, has had quite the story as a collegiate baseball player. After topping 93 mph as a freshman in Junior College, injuries plagued the right hander who had 2 elbow surgeries in a 5-year span, resulting in velo loss with him not seeing 90 mph in over 3 years. Nate came in-house this past summer with the goal of gaining back his velocity. His summer began with a complete assessment, from movement screen to strength and power testing, and a mechanical breakdown of his delivery combining both motion capture and video analysis. This past spring, Nate topped out at 87mph. Fast forward to this fall, he topped out at 91 mph (first time in over 3 years).

How did he do it?

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Podcast #75: Designing Winners with Wake Forest’s Head of Player Development Mike McFerran

Today, we’re sitting down once again with Mike McFerran, Head of Player Development at Wake Forest University, to discuss his process for creating efficient throwers. Topics include:

    • Designing guys individually to get outs consistently
    • Improving the capability to move through wider ranges
    • Movement patterns to enhance strengths or improve on weaknesses
    • Combining objective and subjective feedback

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Athlete Highlight: Declan Hickey (Sophomore at Junior College CCM) Velo is Up 10+ mph Since June

Declan Hickey, Sophomore at JUCO County College of Morris, joined us this past summer as part of our Summer Throwing Program. Previously a catcher, Declan was looking to convert himself into a pitcher that would be capable of competing at the college level. Starting the program at 6’4” 207 lbs., Declan definitely had the frame to throw hard, but was only sitting 75-78 mph when he arrived. His goals for the summer were to improve his mechanics in hopes that it could translate to more velo on the mound. Declan’s summer began with a complete assessment, including a movement screen, strength and power testing, and a mechanical breakdown of his delivery combining both motion capture and video analysis. Fast forward to this fall, Declan sat 85-87 mph, a 10+ mph pickup from where he started in June. He put in hard work all summer long, and it’s definitely paying off!

How did he do it?

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