The following 8-week baseball throwing programs are intended for pitchers who are physically mature, physically healthy and pain free with a good base foundation of strength:
Please note, this is NOT a ramp-up, on-ramping or customized program. Assuming that you were already prepared after a full off-season for spring, the programs are for maintaining your arm health and capacity. Continue reading “8-Week Baseball Throwing Program — Maintenance”
With gyms closing all over due to COVID-19, and athletes not having training facilities at their disposal, we are providing the following 3-day (minimal equipment) and 4-day (needs equipment) programs. Continue reading “3 and 4-Day Programs (w/ and w/o equipment) — Phase 1”
With gyms closing all over due to COVID-19, and athletes not having training facilities at their disposal, we are providing the following 4-day program to those with access to gym equipment. The workout addresses Speed and Power, the two training residuals that dissipate the quickest (7-14 days).
FYI, don’t get too crazy worrying about max strength losses at this time, you’ve got approximately 30 days before they start to fall off. Hopefully this will help manage training residuals until all systems are “go” again. Continue reading “4-Day Full Body Program (w/ equipment) — Phase 1”
With gyms closing all over due to COVID-19, and athletes not having training facilities at their disposal, we are providing the following 3-day program for those with access to little or no equipment. The workout addresses Speed and Power, the two training residuals that dissipate the quickest (7-14 days).
FYI, don’t get too crazy worrying about max strength losses at this time, you’ve got approximately 30 days before they start to fall off. Hopefully this will help manage training residuals until all systems are “go” again. Continue reading “3-Day Full Body Program (minimal equipment) — Phase 1”
RPP is open.
Since our email the prior week, we have been continuing to disinfect the facility on a daily basis, especially all high contact and high traffic areas. If you smell disinfectant at the facility, our apologies.
We also recommend that all athletes: Continue reading “RPP COVID-19 Update”
(Images: Courtesy of Qualisys Motion Capture)
We are very excited to announce that after many months of research and study we are taking another big step forward in providing the best for our pitchers and ball players. Beginning in late spring, we will be installing a Qualisys biomechanics motion capture system at RPP. Continue reading “RPP Baseball Investing in Qualisys Motion Capture System”
Hitting an MLB fastball requires the application of a huge amount of energy in the blink of an eye, roughly 130 ms to be exact. That’s about a 1/8th of a second. Only through a coordinated series of contractions involving not only muscles but joints and connective tissue traveling up the kinetic chain into the hands and ultimately the bat can we achieve adequate bat speed and quickness to hit a baseball traveling at speeds north of 90 mph. This article is meant to familiarize you with the 2 distinct phases (stride and swing) and 15 positions in baseball hitting and baseball swing mechanics that we review when analyzing video. Continue reading “How to Analyze Baseball Swing Mechanics in 15 Steps”
In this series of short articles and video analyses, as a part of assessing our hitters, I will be going over different components of baseball hitting mechanics, while Nunzio will help highlight potential issues and correctives both inside and outside the nets. Today’s topic on hitting mechanics is Sway, and it starts at with the stance and set up… Continue reading “Baseball Hitting Mechanics… How to Address Sway?”
As an athlete, you are not able to move efficiently if your body isn’t in a position to do so. Incorporating assessments, strength training and data analytics into how we train players is a bit of an art. Since each and every player is different in every way, the key is to parse through the information and determine which pieces are relevant for each player. Below is a typical assessment for position players at our facility and it’s broken up into several sections:
Let’s review these with some specificity… Continue reading “How We Assess Hitters at RPP Baseball”
HITTING IS HARD! Fortunately, technologies such as K-Vest Baseball, Blast and Rapsodo allow us to measure many metrics and movements, thus, giving the hitter a better chance to succeed. Unless you can understand and incorporate data into your training the value of data would be meaningless. I should also add that it is easy for hitters to get lost in the numbers unless the collective data is properly incorporated into their training.
As an athlete, you are not able to move efficiently if your body isn’t in a position to do so. In terms of timing, if your lower half isn’t in a strong stable position to efficiently transfer energy and allow the upper half to move, then you will have a tough time hitting at any level.
It is important to understand how the lower body is behaving and how it should behave when a player is “on time”. Here are 3 questions to ask when analyzing timing through the Pelvis of a Kinematic Sequence as measured by the K-Vest Baseball: Continue reading “3 Questions When Analyzing Kinematic Sequence with K-Vest Baseball”
