Day 1 – Data Collection
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- Assessments
- Movement Assessment
- Power Testing
- Strength Testing
- Pre-Throw Warm-up
- Soft Tissue Work
- Band Work
- Plyocare Drills
- Long Toss
- Bullpen (30-40 pitches)
- Video (4-camera)
- Rapsodo Pitching (ball movement data)
- Rapsodo Insight (ball release video)
- Post-Throwing Cool down
- Assessments
Day 2 – Review and Analysis
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- Assessments
- Movement Assessment
- Strength and Power
- Video Review and Analysis (mechanics)
- Rapsodo Analysis (ball movement)
- Rapsodo Insight (ball release video)
- Introduction to Throwing Program
- Pre-Throw Warm-Up
- Preview Pitching Correctives and Plyocare Drills
- Preview Throwing Program
- Post-Throwing Cool down
- Recovery
- Workout
- Mobility
- Strength Training – HICT
- Assessments
Day 3 – Intro to Programming
-
- Throwing Program
- Pre-Throw Warm-Up
- Pitching Correctives and Plyocare Drills
- Throwing Program – Long Toss
- Post-Throwing Cool down
- Workout
- Mobility
- Strength Training – Upper Body
- Recovery
- Throwing Program
Day 4 – Intro to Programming
-
- Throwing Program
- Pre-Throw Warm-Up
- Pitching Correctives and Plyocare Drills
- Throwing Program – Recovery Day
- Post-Throwing Cool down
- Workout
- Mobility
- Strength Training – Movement Day
- Recovery
- Throwing Program
Day 5 – Intro to Programming
-
- Throwing Program
- Pre-Throw Warm-Up
- Pitching Correctives and Plyocare Drills
- Bullpen – Pitch Design Session
- Post-Throwing Cool down
- Workout
- Mobility
- Strength Training – Lower Body
- Recovery
- Throwing Program