Goal: Build arm speed, sequencing, and power
Focus: Position-specific movement + mound velocity for pitchers
Duration: ~90 minutes total

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Group Structure

Group A — Starting Pitchers (Higher Fatigue Load)

Chase, Colton, Braden, Noah

These guys have thrown more this season → Lower volume / higher intent

Group B — Low Innings Pitchers (Development Load)

Eli, Braylen, Cristian, Caden, Wyatt

These guys can handle more throwing volume

Group C Position Players

Catchers

• Brody
• Nate

Infield

• Evan
• Levert

Outfield

• Cam
• Jordan
• Na’im

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Master Flow (90 Minutes)

Phase 1 — Dynamic Warmup (10 minutes)

Movement Based — No Static Stretching

• Arm circles (forward/back)
• Scap pushups x 10
• Reverse lunges w/ rotation x 10
• High knees
• A-skips
• Lateral shuffle + crossover
• Hip openers

Then:

J-Band / ArmCare Quick Prep

• External rotation x 15
• Internal rotation x 15
• Scap pull aparts x 15
• Reverse fly x 12

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Phase 2 — Medicine Ball Power (15 Minutes)

Everyone together

3 Rounds

1. Step Behind Rotational Throws

(Separation focus)

3 each side

Coaching Points

• Load hips
• Separate shoulders
• Throw violently

2. Shuffle to Throw

3 each side

Coaching Points

• Move fast
• Stay athletic
• Transfer momentum

3. Overhead Slam

5 reps

Focus

• Triple extension
• Arm speed
• Core power

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Phase 3 — Split into Position Groups

Pitchers (Main Event)

Group A (Starters — 4 Pitchers)

Lower volume / high intent mound work

Mound Progression

5 Mounds — Perfect Setup

Round 1 — 50% Effort

5 pitches

Round 2 — 70% Effort

5 pitches

Round 3 — 90% Effort

5 pitches

Round 4 — Max Intent

5 pitches

Total = 20 pitches

Focus

• Move fast down mound
• Aggressive lead leg block
• Violent arm speed

Group B (Low Inning Pitchers)

These guys can do more work.

Mound Progression

Round 1 — 50% x 5
Round 2 — 70% x 5
Round 3 — 85% x 5
Round 4 — 95% x 5
Round 5 — Max Intent x 5

Total = 25 pitches

Between Rounds (Pitchers)

Add Mini Ball Arm Speed Drill

Tidal Tank Mini Ball:

3 reps between rounds

Goal

• Quick arm
• Loose whip

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Infield Velocity Development (And C’s)

Evan / Levert

Drill 1 — One Hop Velocity

10 throws

Focus:

• Fast feet
• Quick release

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Drill 2 — Step Behind Throw

8 max throws

Focus:

• Momentum
• Arm speed

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Drill 3 — Backhand Throw

8 throws

Focus:

• Throw from bad positions

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Outfield Velocity Development

Cam / Jordan / Na’im

Drill 1 — Crow Hop Throws

10 max effort

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Drill 2 — Shuffle Throws

8 throws

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Drill 3 — Long Hop Throws

8 throws

Focus:

• Carry
• Arm strength

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Phase 4 — Tidal Tank Stability Series (10 Minutes)

Everyone together

Pill Rotations

5 each side

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Sphere Step Back Rotations

5 each side

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Mini Ball Rapid Rotations

10 reps

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Phase 5 — Optional Finisher (If Arms Feel Good)

Pull Down Throws

3-5 max effort throws

This is where velocity jumps happen.

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Weekly Frequency

1-2 times per week

Example:

Tuesday — Velocity Night
Saturday — Velocity Night

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Why This Works

You’re training:

✅ Arm speed
✅ Separation
✅ Momentum
✅ Lead leg block
✅ Elasticity
✅ Stability

This is exactly what increases velocity

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Important Thought

“Every throw tonight should be fast.
Not hard… fast.”

Velocity comes from speed of movement, not muscling throws.