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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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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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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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Re-Conditioning Phase (Hypertrophy)… Training in the Fall

Training in the fall sets up the foundation for later phases of training. The main objective is to elicit a progressive adaptation of the athlete’s anatomy and tendon strength to enable them to safely lift with more load later on. Athletes who skip these months and jump right into training strength in November do not reap the same benefits as those athletes that spend 4-8 weeks in the fall prior to moving into November. With the fall season right around the corner, I thought this would be a great time for me to talk a little bit about the importance of early off-season training, what I call the “re-conditioning phase”.

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What is a Seam-Shifted Wake Pitch (in simple terms)?

You may have heard of the “Laminar Express” as Trevor Bauer used to call it, or the Seam-Shifted Wake (“SSW”) as it has been called more recently. During the past few years, we have begun to really understand the seam-shifted wake.  If you’ve been wondering what it’s all about and how it impacts pitcher’s ball movement, this article is for you, as we cover:

    • The History
    • How to Throw a SSW
    • Technology and SSW
    • How it’s Observed
    • Examples

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What is the Most Effective 4-Seam Tilt Axis in MLB?

There is certainly no shortage of data available from MLB for on-field performance by pitchers and players. In this article, we have combined data from several sources, including FanGraphs and Baseball Savant, to help identify the most effective pitch movement patterns in Major League Baseball. More specifically, we analyzed the performance of 4-seam fastballs from major league pitchers during the 2021 season (392 right-handed), by comparing slugging averages against horizontal, vertical movements and tilt axes of fast baseballs.

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