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Bino Neto🇧🇷

@netobaseball

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Head Director of Sports Performance @5toolperformance
🙏 Psalm 40:1-2
📚 B.S. Exercise Science
🦵 2x ACL Reconstruction(2020 & 2023)
🌎 MA ➡️ TX

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Thank. You. TEXAS! 💙

Words truly cannot describe how incredible the past 7-months of my life have been.

From receiving a call from @pedullaperformance last summer asking if I wanted to come to work for @zachdechant , to driving 27 hours to meet some of the most kind, hardworking, and unbelievable people I have ever met.

I’m emotional writing this for many reasons.

My goal with this internship wasn’t only to increase my knowledge of strength and conditioning, but to return the favor to Coach Dechant for all he has done for myself and countless of athletes, coaches, and friends/family.

Selfless is the epitome of what Zach Dechant entails.

From moving out of my apartment and taking a chance living somewhere across the country I’ve never been before, to creating long lasting memories and friends that I will cherish forever.

To every athlete, coach, and mentor I have met on this trip, I want to thank you from the bottom of my heart for your patience, kindness, and resiliency throughout my time here.

My biggest takeaway from my time in Texas is that the Xs and Os of training will forever be available to everyone.

Reading textbooks, learning practical use of different training ideologies, and being a strength coach is truly the basics.

Strength and Conditioning is about developing Boys/Girls into Men/Women.

Strength and Conditioning is about building relationships, establishing TRUE culture and environment, and lastly it’s about growing not only as an athlete/coach, but as a human being.

Most people don’t want this job of a strength coach because of the monotonous schedule, the low pay, and the amount of time/dedication we put into our craft in improving our athletes performance.

But, let me tell you what makes it worthwhile.

Building relationships, watching your athletes develop both physically/mentally, and enjoying the ups/downs is what people get confused.

My goal has always been to help as many athletes obtain their goal and be a .01 percent of help in their athletic career.

My time is Texas hasn’t only solidified this ideology, but has planted a seed in me that will watered for the rest of my life.

Thank you Texas. 💙 taken in Ideal Sports Performance - Fort Worth by @netobaseball

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a year ago

Fall Ball In-Season Training⚾️⬇️

Load management is paramount when working with collegiate athletes playing in their fall season.

Most Catcher’s will experience an extensive amount of innings catching/throwing/hitting resulting in wear and tear on the body.

The goal is to mediate these challenges while restoring lost ROM and developing these athletes for the spring.

Micro-Dosing is a great way to stimulate an athlete without frying his CNS upon return to the field. Small doses of a stimulus can go a long way, especially in high volume scenarios(Double headers, Long practices, etc).

Train smarter AND harder. @monty.gantz_ in his freshman year at @mainebaseball

#collegesports #baseball #MLB #strengthandconditioning taken in 5 Tool Performance by @netobaseball

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14 hours ago

Inside the Lab with the #1 Pitcher in Massachusetts🧪⚾️

Roman Reier has worked his butt off this off-season to develop his power output and overall athleticism.

The ability to throw 84mph at 14-years old takes strong biomotor qualities with a strong holistic approach including physical, mental, technical, and tactical abilities.

For the past few months, the main goal has been limiting GCT(Ground Contact Time), Increasing Single-Leg Stability, and motor control/proprioception work.

Using Hawkins Force Plates, we have increased mRSI, Increased Peak Force, and decreased time to peak force.

Roman is incredibly strong for his age, and with consistency he will continue to fill out his frame while developing a consistent pitch repertoire.

We can’t wait to see Romans development in the near future.

#baseball #pitching #collegesports #MLB taken in 5 Tool Performance by @netobaseball

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10 days ago

Learning to Load the Backside 101⚾️

In terms of Hip Internal/External rotation, every pitcher is going to have their own loading strategies.

Regardless of hip dominance, athletes are going to find different movement patterns that suite their personal anatomy. The focus is understanding what approach works best for you.

Hip ER Dominant Strategies:
- Vertical Shin Angle
- Minimal Pelvic Coil
- Foot Positioning(Pre-Set Shin Angle)

Hip IR Dominant Strategies:
- Caving Knee Forward During Linear Move
- Femur Driven IR
- Pelvic Driven ER
- Femur Coil w/Fixed Pelvis
- Pelvis Coil w/Fixed Femur

These throwing progressions will assist in developing your own loading strategies while implementing throwing as the skill acquisition.

@tread_athletics has a beautiful breakdown w/ @ben.treadathletics differentiating the two.

#collegesports #baseball #MLB #pitching #collegebaseball by @netobaseball

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16 days ago

𝐂𝐍𝐒 𝐏𝐑𝐄𝐏 𝐖𝐈𝐓𝐇 𝐁𝐈𝐍𝐎

Follow along with this 1 min recap of a pre-lift CNS prep with Bino!

Want to work with him? Book a session with the link in our bio! by @netobaseball

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20 days ago

MILB IN-SEASON TRAINING ⚾️

The questioning of different exercise modalities being contemplated for each level of competition is imposter syndrome at its finest.

If we’re comparing the training a 12-year old and a professional athlete, of course there will be regressions/simplifications for different lifts.

But, to say the basics don’t apply in almost every meat and potatoes of the lift is idiocracy.

Every program I design will implement such:

1. Squats
2. Hinge
3. Push
4. Pull
5. ISO Dynamic
6. Core
7. Plyos(DL/SL - Hops/Bounds/Jumps)
8. Sprints

If micro-dosing some of these modalities works, is that what makes it so simple?

Brady Stuart was named the Division 3 Pitcher of the Year before signing with the Angels, here are some stats:

Games: 19
Starts: 15
Record: 9–1
ERA: 1.81
Innings: 89.1
Hits allowed: 51
Runs allowed: 22
Earned runs: 18
Strikeouts: 103
Complete games: 4
WHIP: 1.01
BB/9: 3.93
K/9: 10.38
K/BB: 2.64

Do the basics excruciatingly well, stay consistent, and watch the results.

#MLB #collegesports #pitching by @netobaseball

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23 days ago

𝐖𝐀𝐑𝐌-𝐔𝐏 𝐓𝐈𝐏𝐒 𝐖𝐈𝐓𝐇 𝐁𝐈𝐍𝐎

Hear strength coach Bino talk about the importance of completing an intentional warm-up before your lifts!

Want to work with Bino? Book a session with the link in our bio. taken in 5 Tool Performance by @netobaseball

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a month ago

𝐈𝐍𝐓𝐑𝐎𝐃𝐔𝐂𝐈𝐍𝐆 𝐁𝐈𝐍𝐎

Learn more about Coach Bino and his coaching philosophy!

Interested in working with him? Book a session with the link in our bio. taken in 5 Tool Performance by @netobaseball

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a month ago

Mastering the Front Side Block 101 ⚾️

The front side block/brace is a deceleration movement pattern initiated by the lower half during the pitching delivery.

Many believe this movement is caused from purposefully extending the knee or “pushing” the ground away from the center of mass.

This ideology could not be further from the truth.

The front side block is created in a transverse or rotational plane.

The ability to rotate the pelvis on an axis over the femur is what’s causing this “block” to occur.

Think about tetherball - there’s a pole(axis), and a rope attached to the top. As we hit the ball, the pole is our stabilizer while the ball rotates around it.

For there to be a true “Front Leg Block”, the pelvis needs to move around the femur without further linear translation of the front knee/leg.

These movement literacy patterns will assist in feeling true rotation over the front leg:
- Core Velocity Half-Finisher Throws
- PVC Pipe Segmentation
- Aqua Ball Chops
- Split-Stance MB Scoop Toss(Off-mound)

Load ➡️ Rotate ➡️ Block ➡️

#collegesports #baseball #MLB #pitcher by @netobaseball

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2 months ago

5 Modalities for Improving Spin Rate ⚾️

Spin rate is one of the most important metrics to understand when developing a pitcher.

While spin rate and velocity are not the same thing, they are often correlated and optimize how a pitcher creates and applies force.

Gerrit Cole has consistently been one of the elite pitchers in MLB(when healthy), pairing elite velocity with a highly effective 4-seam fastball.

His fastball has also produced some of the highest spin characteristics at 2400-2500rpm, helping create the type of movement that makes his FB so difficult to hit.

Here are 5 exercises that will assist in both protecting the forearm and elbow while increasing spin rate.

➡️ Finger Tip Plank
2-3 Sets of 25-40sec

➡️KB Finger Curls(Index + Middle Finger)
2-3 sets of 8-12 reps

➡️ Finger Tip A-Frame to Toe Touch
2-3 sets of 6-8 reps ea side

➡️ 4-Finger Pull-Up Hang
2-3 sets of 25-30sec

➡️ KB Finger Farmer Carries
2 sets of 20-25 yards

Shoutout to @anthonyadamsperformance for the ideas.

#baseball #MLB #pitching #collegesports by @netobaseball

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3 months ago

Learning to Rotate the Hips Pt. 2 ⚾️

The ability to load the rear-hip and efficiently transfer your energy to the front side is crucial in the pitching delivery.

When I was 16-years old, I vividly remember watching this video of Trevor Bauer breaking down Michael Lorenzen’s mechanics

The “Drop and Drive” ideology has been misinterpreted with “Drop and Push/Extend”

Every thrower is built different.

A similarity seen across the board in elite baseball players is the ability to utilize the entire body in the swing/throw.

Energy transfer begins from the ground up.

Understanding how to load, rotate, and decelerate the throw is a necessity in the kinetic chain

There was a time where Trevor Bauer(6’1 205lbs) and Randy Johnson(6’10 225lbs) averaged similar FB velocity.

The goal of movement sequencing is to re-download new software and hardware to be transferred to the diamond.

Load ➡️ Accelerate ➡️ Rotate ➡️ Decelerate

#baseball #pitching #collegesports by @netobaseball

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3 months ago

Learning to Rotate the Hips 101 ⚾️

In the past decade, athletes have become more susceptible to injury more than ever.

These are the average MLB Fastball numbers beginning in 2010:

2010: 91.9MPH
2014: 92.7MPH
2018: 93.3MPH
2022: 93.8MPH
2026: 94.6MPH

The average velocity will continue to increase as athletes and advancements in technology continue to develop at a rapid pace.

The importance of understanding movement sequencing and the utilization of the whole body will further promote velocity increase while decreasing the demand of stress on the elbow/shoulder.

The videos above are “drills” or movement literacy patterns that will allow athletes to gauge a better understanding of how to feel the lower-half initiate rotation.

We should NOT be “driving” or “pushing” anywhere with our legs. Instead, we need to be grounded and rotate our hips/pelvis before the upper-body initiates any movement.

The more efficient we can make our athletes, the greater benefits for long-term development and steady velocity increase.

Injuries are going to happen, but taking the proper approach to become mechanically efficient will assist in reducing the risk of injury.

#baseball #pitching #collegesports by @netobaseball

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3 months ago