Losing Velocity Late in the Season?

By Nunzio Signore (B.A. CPT, NASM, FMS, PES)

There are a number of reasons why pitchers lose their velocity late in the season.  Today we’re going to take a look at hip internal rotation (IR) of the lead leg, which gets hit hard over a long season and can be one of the contributors to loss of velocity.

Continuous pitching throughout a long season (spring, summer and fall) can leave the lower half (hips, glutes and groin) feeling really “gritty” and in turn causing pitchers to make it up by overdoing it up top late in a season causing anterior shoulder and medial elbow pain.

Continue reading “Losing Velocity Late in the Season?”

Healthy Shoulders and Arms (Part 3)… Training the Shoulder

Healthy Shoulders and Arms (Part 3)… Training the Shoulder

By Nunzio Signore (B.A., CPT, NASM, PES, FMS)

Intro Image 2 - Part 3Intro Image 1 - Part 3

In today’s post we are covering Part 3 of Healthy Shoulders and Arms.  In case you missed Part 2 please click here.

The shoulder requires a tremendous amount of strength and mobility to function, making it inherently unstable and prone to injuries.  Rotator cuff surgeries are performed on in excess of 75,000 patients per year in the US.  Improving stability in this region is paramount for overhead athletes and especially pitchers given the undue amount of stress placed on the shoulder.  Although the lower body (especially lead leg Internal rotation) can play a huge role in shoulder mobility and health, for this continuing article we will be dealing with the upper body only.
Continue reading “Healthy Shoulders and Arms (Part 3)… Training the Shoulder”

Nutrition – You Are What You Eat!

You Are What You Eat Image 1By Doug Corbett (NASM, PES, FMS, CET)

Beginning this week we will be starting to feature blogs on nutrition from time to time by RPP coach Doug Corbett.  Doug has been working at RPP since September of 2011 and has played a big role in speaking not only with athletes about their nutrition, but our adult clientele as well.


From working with hundreds of athletes over the years, I can tell you that almost all of them have one thing in common when it comes to the way they eat.  Mostly they eat garbage.

Breakfast is usually skipped or it is carb and sugar loaded such as cereal or a bagel with cream cheese.  Lunch might be a sandwich with pretzels or cookies.  And dinner is pasta, pizza, fast food, and maybe a few meals throughout the week that are perfect for an athlete.  The problem is a few meals throughout the week are not good enough.

Let’s do some quick math. Continue reading “Nutrition — You Are What You Eat!”

Transferring Power Through the Core – Med Ball Scoop Toss (Softball Tip #1)

By Nunzio Signore (B.A., CPT, NASM, PES, FMS)

Blog 1At RPP we train many young softball players.  A lot of young girls (ages 13-18) struggle with core strength and stability due to extreme changes in their bodies which in turn can affect transfer of power from the lower body to the upper.  This is one of the most crucial movement strategies in softball as it affects not only pitching but hitting and throwing as well.  The med ball scoop toss is a great exercise to teach the transfer of body weight from the back foot to the front, as well as transfer of power through the core.  Here, Suffern High School softball’s Madison Scanlon demonstrates:

If you’re not getting med ball work into your workouts, you’re missing out on an extremely powerful tool to help take your game to the next level!!

Please feel free to click here for Elite Softball page on RPP’s website or simply sign-up for our newsletter below.

Healthy Shoulders and Arms (Part 2)… Training the Shoulder

By Nunzio Signore (B.A., CPT, NASM, PES, FMS)

Shoulders and Arms - Image 1In today’s post we are covering Part 2 of Healthy Shoulders and Arms.  In case you missed Part 1 please click here.

If you want to throw 90+ MPH, there is no magic pill.  It takes hard work and training to:

1) Increase your overall strength (head to toe),

2) Improve your mobility and stability in the hip, spine, arms, shoulders and legs, and

3) Take #’s 1 and 2 above and add great pitching mechanics to achieve maximum thrust on the baseball.

In case you missed it, #’s 1 and 2 are what we do at RPP.

In this second part of “Healthy Shoulders and Arms” article, we’ll cover some of the variables (as they specifically relate to #2 above) in a comprehensive shoulder program.  For the scope of this article we will assume an assessment (please click here for more on this topic) has been performed and the results exhibited a generally healthy shoulder without any pain.

First, I’ll break down what I feel are a few of the biggest components of a great shoulder care program.  Continue reading “Healthy Shoulders and Arms (Part 2)… Training the Shoulder”

Healthy Shoulders and Arms (Part 1)… Armed and Ready

By Nunzio Signore (B.A. CPT, NASM, FMS, PES)

Rotator CuffThis is the first installment of a series on the arms and shoulders that I will be doing over the next several weeks. Please be patient with some of the content in this first blog as it involves some brief anatomy that will make the next few installments much easier to grasp. I will make it as “user friendly” as possible without sacrificing the integrity of the blog. For those of you interested in learning about the terms you always heard and never understood this is a good read. Continue reading “Healthy Shoulders and Arms (Part 1)… Armed and Ready”

Pre-Game Band Warm-ups – Make Sure You Are Doing Them Correctly

By Nunzio Signore (B.A. CPT, NASM, FMS, PES)

CC SabathiaWe often get asked about pre-game or bullpen warm-ups using bands and so often I observe many pitchers doing them incorrectly.  Working on mobility and stabilization drills before pitching can definitely help shoulders keep up with the volume.   And band work is one of the great ways to do this, especially for pitchers.   Continue reading “Pre-Game Band Warm-ups – Make Sure You Are Doing Them Correctly”

Arm Care – With Foam Rolling, a Lifetime of Results for 20 Bucks – Part 1

By Nunzio Signore (B.A. CPT, NASM, FMS, PES)


Beginning with this post, I will be providing a series on Arm Care for pitchers and overhead athletes. These write-ups provide the basis of our Pitcher’s Program, which cover various topics from every day care to strength and conditioning to warm-up routines to reviewing various potential injuries and ways to avoid them.

When you work with as many pitchers and other overhead athletes as we do, you hear the same complaints day in and day out. Things like “my shoulder hurts right here” or “my elbow hurts when I try to straighten my arm”. Much of this discomfort comes from residual stress associated with throwing (or swimming etc.) and can be avoided with the use of a foam roller or lacrosse ball.

Continue reading “Arm Care — With Foam Rolling, a Lifetime of Results for 20 Bucks — Part 1”

Success = Genetics x Environment

By Nunzio Signore (B.A. / N.A.S.M. / F.M.S. / P.E.S.)

Split Squats_

I get tired of hearing people say “his father was an ex All–American” or “that entire family is athletic”.

True, genetics does play a part in an athlete’s development, but being great isn’t just about winning the genetic lottery.  It’s a combination of a few other things that are equally important and sometimes trump genetics completely.

I recently read the book “Talent is Overrated” by Geoff Colvin in which he talks about genetics (born with it) and environment with “deliberate practice” (we’ll get back to this in a minute).  Colvin said that it basically boils down to this simple equation:

Success = Genetics x Environment  (w/ Deliberate Practice)        Continue reading “Success = Genetics x Environment”