In Parts 1 (click here) and 2 (click here), we talked about what the Force-Velocity curve is and why it’s important. We also introduced VBT (velocity-based training), discussing how it’s different from conventional 1RM testing and some of the benefits in using it to train your athletes. Today, we’ll dive a little deeper and talk about the specific “zones” used to train different traits on the Force-Velo curve as well as how they relate to specific movements on the field. Continue reading “Training with VBT… Understanding and Training in the Zones (Part 3)”
Not all mechanical cues are, or should be, created equal. Many times, size and mobility (anthropometrics) need to dictate how different positions of the delivery are cued. Continue reading “Cuing Stride Length… Different Strokes for Different Folks”
How often have we heard so and so throws hard but his ball is flat? They are talking about movement. Velocity is a pre-requisite but movement and relative movement is the other half of the equation.
Continue reading “Pitch Design… What is Relative Movement? And Why is it Important?”
An inside look at pitchers training at Rockland Peak Performance in Sloatsburg N.Y. (Andrew Maclean | NJ Advance Media for NJ.com)
By Richard Greco | NJ Advance Media for NJ.com on April 20, 2018 7:30 AM, updated April 20, 2018 12:20 PM
Over thirty years ago, Ronald Reagan went to West Berlin and gave a very famous speech at the Brandenburg Gate. It was about freedom and peace. The Soviet Union was in decline and President Reagan famously said, “Mr. Gorbachev tear down this wall”. Continue reading “Is Your Baseball Coach Keeping up with the Times?”
As far as athletic performance goes, it’s getting clearer and clearer that strength, speed and power are king (click here for Part 1). That’s why maximizing training protocols for a sport with movements as quick and explosive as baseball is paramount. Increasing strength and power involves:
- Increasing muscle fiber size and structure
- Increasing the activation and rate of firing time of motor units
I’m sitting here in my office analyzing pitching video and thinking to myself “are folks understanding what I’m talking about when I tell them they’re not using their lower half pitching mechanics efficiently?” It prompted me to write this quick tutorial as to how lower half rotation unfolds, helping to initiate the power that ultimately gets transferred through the core and into the arm. As we go through this, we will also review what type exercise might be helpful. Continue reading “How to Create a More Powerful Lower Half in Pitching”
Baseball is an explosive sport where things happen fast and hard. This requires massive amounts of power and finding the best methods to get our athletes there is our number one priority. Over the next few months, I will be releasing a 5 Part series on what I believe to be a “game changer” in programming to maximize the potential in pitcher and baseball players with velocity based training (VBT). Continue reading “Training the Force-Velocity Curve with Velocity Based Training (Part 1)”
10-15 years ago, throwing a baseball 90 mph was huge and basically meant that you’d likely be getting drafted out of high school. Now, it’s the norm. According to FanGraphs, the number of MLB pitchers throwing fastball above 95 mph is rising rapidly. Here is the summary since 2012: Continue reading “3 Reasons Why 90 mph is the New 85”
When it comes to learning and “buying-in” to a training regimen, most highly motivated and highly skilled athletes are all ears. This is called “athlete education” and nothing can be more rewarding than watching them “do what it takes to be exceptional”, while reaping great results at the same time.
Ramsey High School’s Ryan Vatcher, who is now up at Babson College, is a perfect example. Ryan opted not to play summer ball last year. Instead, he enrolled in our Summer Velo Program choosing to work on his strength and mobility by living in the gym and working on fixing some mechanical issues through an intensive 5 day / week throwing-lifting program. This helped him create a higher velocity ceiling, as well as give him a better chance to succeed coming down the mound. Continue reading “Summer Velo Program… Are You Ready to Do What it Takes?”