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

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Structure

The intro to velocity development is structured as follows:

1. Dynamic Stretching (Phase 1)
2. J Band Series (Phase 1)
3. Isometric Holds (Phase 2)
4. Tank Movement (Phase 2)
5. Medicine Ball Shoves (Phase 3)
6. Medicine Ball Throws (Phase 3)
7. Warm-Up Throwing (Phase 4)
8. Plyometric Throwing Work (Phase 4)

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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
• Lateral shuffle + crossover
• Hip openers

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J-Band / ArmCare Quick Prep

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

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Phase 2 — Isometric Holds / Tidal Tanks (15-20 Minutes)

Isometric Hold Series

• With partner, Get into rear leg load as they hold the medicine ball, we’re holding force into the rear leg/hip/core as we try to go forward and our teammate doesn’t allow it. (20-30 sec hold)
  • Pitchers, we’ll focus on two movements here. Sinking into the rear leg to drive towards home, and then an overhead from the rocker position, really focusing on lats/triceps/layback
  • Hitters, we’ll focus on side bend into launch, and then overhead from the rocker position, really focusing on lats/triceps/layback
• Again with a partner, now using PVC/Bat, we are going to get into a lunge with front leg at 90 degrees, slowly slide the back leg out and control the downward movement, holding for a 5 count at max extension. Do both legs, 5 times each.

Tidal Tank Series

We will bring out the plyoboxes for this series. Focus is on power and stabilization.

• Skenes turns down the mound with Tidal Tank
• Sphere elevated single leg
  • Load into rear side elevated, violent move into lead leg block
• Reach Lunge with Tidal Tank
  • Finish with Tank above shoulders (Think Power Clean Finish)
• Tidal Sphere Coil Throws
  • Coiled to the max, launch out and finish over the front side

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Phase 3 — Medicine Ball

Wall Work

• Seated Reciprocal Throws (5 ea. side)
• Exercise Ball Seated Pull Thru (6 Throws)
• Finisher Holds (30 sec hold, max force into the wall)
• Off-Set Scoop Tosses (6 ea. side)

Mound Work

• Lateral Lunge Shoves (5)
• Elevated Overhead Throw (5)
• Delivery Shoves

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Phase 4 – Implementation to Throwing

Warm-Up the arms

Light to moderate throwing pending how your body feels.

Plyometric Throwing

• Box Drop 180 Throws
  • Drop reverse off the box, step back turn and throw (5-8 throws)
• Step Back Throws
  • Ball in glove, jab step back, drive and throw (5-8 throws)
• Figure 8 Throws
  • Equal Opposite Movements with Glove Side and Throwing Side. Flow for a 3 count then throw (5-8 throws)
• Lasso Throws
  • Fully coiled, lasso the throwing hand a few times (prime the throw) and then let it rip. (5-8 throws)

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