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How to Properly Warm-up as a Pitcher

Too many pitchers at all levels either treat their pre-throwing or warmup routine like a hassle or simply do not do it properly. The warm-up program below is meant to provide you with a comprehensive protocol like that being done by top professional ball players. Arm care for pitchers and a proper warm-up program before a game should take 20-25 minutes. Since every pitcher is different, this arm care and warm-up program for pitchers is designed to cover all the bases. Feel free to click each exercise for a “how to” video on proper form.

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How to Protect the Baseball Player’s UCL

In the E-book below, we are going to review how we help stabilize and protect pitchers and baseball players’ UCL (also known as the Tommy John ligament) with several exercises we perform here at RPP.  By following this protocol, we can help stabilize the injured elbow and prevent injury recurrence both before the initiation of a progressive throwing program as well as after.

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What are the Best Band Exercises for Pitchers

There is certainly no shortage of baseball band exercises for pitchers. There are so many floating around that it can make your head spin. We use band exercises for pitchers as a part of our pre-throwing routine and over the years we have refined them down to what we believe to be the min / max of what you should be doing.

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Podcast: Working with High Level Throwers with Blue Jays Cory Popham

Today’s podcast is with the Toronto Blue Jays Pitching and Development Coordinator Cory Popham. I have known Cory for several years and I have to say he’s always been at the cutting edge. He is a great friend and today we’ll be tackling issues such as breaking through mental blocks with pitchers, making mechanical changes with elite level athletes and when and when not to utilize tech.

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How to Increase Your Pitching Velocity in the Weight Room

There are 10 topics that every pitcher’s strength training program MUST ADDRESS.  These topics are easy to incorporate in any training program and when incorporated properly can help increase your velocity.

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What to Do for Arm Care after Pitching / Throwing?

Although most pitchers think of a pre-throwing warm-up routine when it comes to arm care, many aren’t aware that a post-throwing arm care and recovery protocol is just as important.  Basically, it should involve a cool down circuit and soft tissue work that can be performed in 20-25 minutes. The primary purpose is to help restore lost mobility during the outing.

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How to Improve Blast Motion Rotational Acceleration Metric

Rotational Acceleration

Today, we’re going to focus on how we look to improve the Blast Motion Rotational Acceleration metric in a baseball player.  Rotational Acceleration measures how quickly the bat accelerates into the zone, from first move to getting on plane. A high Rotational Acceleration helps players create power at contact, provide for maximum time to react to an incoming pitch and overall hitting adjustability.

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Podcast: Creating Positive Change with Rutgers Pitching Coach Brendan Monaghan

My guest today is Brendan Monaghan, Pitching Coach / Recruiting Coordinator at Rutgers University. He recently completed a historic season with the Scarlet Knights. Join us as we cover a variety of topics including creating positive change within a team setting, when and when not to use technology in player development and which athletes are the most recruitable.

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Nutrition Guide for High Performance Athletes

The nutrition guide below provides a great program to gain lean muscle mass while training for high performance athletes. A great training program should go hand-in-hand with an excellent nutrition plan in order to unlock the athlete’s potential to get “bigger, faster and stronger”.

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Podcast: Understanding and Using Motion Capture with Dr. Kristen Nicholson

My guest today is Dr. Kristen Nicholson from Wake Forest University, where she has been the Director of the renowned Wake Forest Pitching Lab since October 2018 as the head of biomechanics research. In today’s podcast, we’ll talk about the value of motion capture in not only uncovering mechanical flaws, but also review some of the “big players” from a mechanics standpoint that can help improve velocity while at the same time, reducing the risk of injury.

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