efficent thrower

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  1. 1. DEVELOPING AN EFFICIENT THROWER@ C O A C H H E R G @ N I A C C B A S E B A L L T R A V I S . H E R G E R T @ N I A C C . E D U
  2. 2. Who, What and Where is NIACC?
  3. 3. WHERE HAVE THEY GONE
  4. 4. MANY INFLUENCES
  5. 5. 3 PS OF NIACC BASEBALL P R O C E S S P R E PA R E - P E R F O R M
  6. 6. TRAIN FOR THE ULTIMATE GOAL Success is the progressive realization of a worthy ideal. Progressive means success is a process not a destination.
  7. 7. CULTURE OF OBSESSION Fall in Love with PREPERATION-A lot of guys LOVE playing the game-the BEST LOVE the PREPERATION leading into games
  8. 8. COMPETE WITH VELO TRAIN WITH INTENT Want to throw 95? Then try to throw 95! MISSION100 Every Pitcher Training for 100mph Run N Gun Weighted Balls Part of the Culture #ChallengeAccepted Embrace everything as a challenge and meet it head on #TrojanEdge Sharpen the Edge Be Self Motivated
  9. 9. BUILDING A PLAN FOR YOUR STAFF Make Time 2-3 days of training Mobility over flexibility Building up the arm, not a race Velo is sexy, but unattractive process makes the personality Craft a plan for each pitcher Sup up the motor Difference between rest and recovery
  10. 10. WHAT IS OUR PLAN FOR OUR PROCESS? Develop the Road Map Movement Screening Slow Motion Video Assess what each pitcher needs, dont guess
  11. 11. P R E P A R E A P L A N Mobility Plan Movement Prep Warm-Up to Throw Plyo Care Routine Throwing Schedule Recovery
  12. 12. MOBILITY MOVEMENT ARM PREP
  13. 13. JUMPS MED BALLS PLYO CARE
  14. 14. SCAP/SHOULDER MOBILITY
  15. 15. SCAP RETRACTION
  16. 16. HIP MOBILITY
  17. 17. CLEAR THE PELVIS
  18. 18. RECOVERY PROTOCOLS Post-Throwing Recovery Program 1. Plyoball Work (450g) Arm Circles (forward/backward) 2 x 10 (forward/backward) Trampoline Rebounders (Focus on sticking catch) 10 x 10 Plyoball Catch Decel Blasts 10 x 10 External Rotation Rebounders (on wall) 10x10 5 lb/2 lb toss ups 2x10 2. Body Blade (all directions) 2 x 5 minutes 3. J-Bands (wall mounted) External Rotation w/ Slow Eccentrics 3 x 10 Cross Body Fly 3 x 25 Triceps Kickbacks (slow and fast) 3 x 25 Elevated Bicep Curl w/ Spiral Action 3 x 25 4. Light Catch Play (Yellow Plyo or Baseball) 5. Dumbbell Shoulders 3lb 2 x 10 Extended out front thumb up/thumb down 45 degree Extend out to the sides 6. J-Bands (floor) Reverse Curls (Slow/Controlled) 2 x 20 Overhead Press 2 x 20 Band Pushdowns (clip overhead) 2 x 20 Overhead Triceps Extensions 2 x 20 7. Band Pull Apart Dislocation Series 1 x 20 (each) Forward Back Swim Crazy Forward Back Up/Down (X pattern) Not an off-day Daily Throwing Recovery and Day After Recovery Recovery Protocols are just as important as other training
  19. 19. CONSTRAINT TRAINING Constraint is a neutral term. It does not directly cause a decision, movement, or developmental outcome and the approach is rarely used in a restrictive way. Instead, constraints create boundaries where some actions or possibilities are excluded but many others are left for the learner to EXPLORE. The INTERACTION of constraints help guide and shape the behaviors and skills that do emerge in varying time scales. - Mark Upton, Coaching Science Manager with the English Institute of Sport
  20. 20. REVERSE THROWS
  21. 21. PIVOT PICKS
  22. 22. Layback Lift - Launch
  23. 23. QUESO
  24. 24. ROLL IN THROWS
  25. 25. ROCKER THROWS Frans Bosch Footstrike from above
  26. 26. WALKING WINDUPS
  27. 27. RUN AND GUNS
  28. 28. BLENDING WORK
  29. 29. ARM MAPPING AND COMMAND TRAINING
  30. 30. MAX INTENT PENSIF YOU THROW 85 TO 88 IN THE GAME, AND YOURE THROWING A BULLPEN AN D YOURE 100 PERCENT AND YOURE THROWING 82, IM GOING TO ASK YOU WHY. - WES JOHNSON, ARKANSAS
  31. 31. @coachherg @niaccbaseball Travis.Hergert@niacc.edu