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@iansullivan._

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Today’s warmup for @emersoncollegebaseball pitchers Recovery throwing day today, instead of doing 15 minutes of bands and plyos, chuck some med balls at each other for 3 minutes and I promise you will be ready to throw My goal (especially for lower intent throwing days) is to not have any pitchers ever feel like they need to do bands before they throw Get a sweat going, be athletic, and overall just fun as hell Another great day with the squad #pitchingcoach #collegebaseball #strengthandconditioning #armcare #baseballtraining
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Deli➡️Den #Dblock #Star #Daves
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Near and far #really #evo
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Game changer🏊‍♂️
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Starting pitcher 7 day routine we have been using: Day 1 - Start day Day 2 - Mobility Start the recovery process, put a foam roller and/or lacrosse ball wherever they are sore. Then move the spine and restore lost range of motion, and promote blood flow with ~10 minutes on the echo bike at a nice and easy pace. Day 3 - Athletic throwing + full body lift I will go more in depth on why we do athletic throwing in another post but it allows them to free up their bodies when throwing, and not having to move like a pitcher at all times. Throw on the run, different arm angles, etc. We are athletes first, pitchers second. After throwing crush a full body lift, in season volume is low but intent stays high in the weight room. Included in this lift is the best arm care you are probably not doing: getting a nice juicy pump. Day 4 - Sprints + primer We use primers twice a week, once the day before start day but also day before the mid week bullpen. CNS is getting primed to move fast the day before high intent throwing days. Throwing on this day is whatever their arm allows, working on offspeed and gearing up for their bullpen. Day 5 - Bullpen + full body lift Bullpens this spring have been one of two things. 1) Competitive bullpens, making practice as game like as possible. Throwing bullpens against each other, or going on a point system, and balls worth more than strikes. 2) If there is a pitch that needs work after a start, the bullpen is the time to work on it and fix the issue. After the bullpen is another full body lift, again in season is low volume high intent. Day 6 - Mobility Repeat of day 2, soft tissue and a new set of mobility. Day 7 - Primer Optional throwing for the day before a start, some like to throw, some don’t. If they do it is at “0% intent.” A primer again before start day to get the CNS prepped and body moving fast. As we are getting deeper into the season, our starters have gotten better and better, and this is definitely a big reason why. Knock on wood but there have also been no injuries on the staff Follow for more #pitchingcoach #baseballstrengthandconditioning
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Scratch
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⏰
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Spent a lot of time outside
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That’ll play
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Outta dat bando building
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End of a chapter
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