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Training the Alactic Energy System in Pitchers

Alactic - Top

After reviewing multiple innings of baseball at every level (professional, collegiate , high school and even international), you quickly understand that pitching is a 1-2 second explosive movement, with an average of about 12-15 pitches per inning, with approximately 20 seconds of rest in-between pitches, followed by 10-15 minutes of rest in between innings.  So, a pitcher going 6 innings might perform as follows:

  • 6 sets (innings)
    • 12x (representing each pitch)
      • Explosion (1-2 seconds)
      • Rest (20 seconds)
    • Rest 10 minutes (in between innings) and start over

It’s needless to say that pitchers require very specific conditioning. Continue reading “Training the Alactic Energy System in Pitchers”

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10 Off-Season Observations – Part 1

By Nunzio Signore (BA, CPT, NASM, PES, FMS)

Baseball off-season arm care

Now that baseball tryouts and pre-season have begun and my separation anxiety has started to kick in, it always helps me to sit back and watch old video and reflect on the past off-season.  Here in Part 1 of this 2 Part Series, we’ll look at the first 5 observations and personal thoughts from the past 4 months at RPP.

Continue reading “10 Off-Season Observations — Part 1”

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Interview with NC State Pitching Coach Scott Foxhall

By Nunzio Signore (BA, NASM, CPT, PES, FMS)

Scott Foxhall Top Image

Today my interview is with Pitching Coach Scott Foxhall at North Carolina State, one of the top baseball programs in the country.   I had the pleasure of meeting him recently at the Inside Baseball Coaches Clinic in Cherry Hill, New Jersey.  In 18 years as a collegiate coach, Coach Foxhall has seen 33 of his pitchers selected in the MLB Draft, including seven in the first 10 rounds.  He is the real deal.

Continue reading “Interview with NC State Pitching Coach Scott Foxhall”

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Creating Dynamic Core Stability at Foot Strike

By Nunzio Signore (BA, CPT, NASM, PES, FMS)

Foot Strike Top Image

Avoiding energy leaks in the delivery is what it’s all about in regards to not only increasing velocity but reducing your risk of injury. In the case of young athletes who are still growing or pitchers with laxity (loose joints), from my experience the core seems to be the most common site where these leaks occur. Continue reading “Creating Dynamic Core Stability at Foot Strike”

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Great Takeaways from the Panel of Experts… Part 1 (Dec 2016)

By Nunzio Signore (BA, CPT, NASM, PES, FMS)

Great Takeaways Dec 2015 Top Joint

Last month we hosted our first ever “Panel of Experts” seminar at RPP. Not only was it a smashing success with nearly 100 guests, I got to sit back, listen and let somebody else do the talking for a while. In Part 1 of this 2 Part video series, our guest panelists touch on a variety of different topics ranging from “closed loop” training and pre-throwing mobility work, to making key adjustments when entering the big leagues.  Great takeaways on this one guys, enjoy.

Continue reading “Great Takeaways from the Panel of Experts… Part 1 (Dec 2016)”