4APP Sports @4APP_Sports Twitter profile

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4APP Sports

@4APP_Sports

2 years

Spencer Strider put up incredible numbers last year, despite it only being his rookie season. His warm-up routine was no doubt part of his success 🏅 Should you do Spencer Strider’s pregame warm-up?

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4APP Sports

@4APP_Sports

3 years

A thread on the Spencer Turnbull ( @spencerturnbull ) no hitter. The best executed sequence of the night was his last one, which is impressive in its own right. Even more impressive that it came after a potential game ending double play. The ability to lock back in is 👌🏻

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4APP Sports

@4APP_Sports

2 years

⛽️ 5 Things you can learn from Eric Sim’s ( @kingofjuco ) 95 or Die Challenge to throw harder and stay healthy⛽️ Eric gained 9 mph in 151 days in 2020. That’s no easy feat. His journey highlights what true hard work is…

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4APP Sports

@4APP_Sports

1 year

Both Spencer Strider and Trevor Bauer throw exceptionally hard for a number of reasons— let's take a deeper dive 🤝

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4APP Sports

@4APP_Sports

3 years

We’re at the point in the season where organizations are starting to worry about pitcher and hitter workloads. Coming off of a shortened season in 2020, or no season in 2020 if you’re a minor leaguer, you may see your pitch counts and playing time decrease. The fear is that more

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4APP Sports

@4APP_Sports

3 years

Sleep extension (attempting to get 10 hours in bed per night) has been shown to increase shooting percentages in basketball players close to 10%. If throwing a ball towards a small target very accurately is important for your sport, that’s a quick way to improve 10% over the next

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4APP Sports

@4APP_Sports

3 years

The data age is here to stay in baseball, but most data is collected on field. Quantifying what happened is great, but the ability to explain why is more powerful. That requires collecting data on yourself off the field every day. For example, do you remember what you did the 3

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4APP Sports

@4APP_Sports

3 years

Pitcher command is important to track and quantify. Charts like this can help both the catcher and pitcher improve at getting the ball to the desired spot. It’s easy to look at a heat map and say “throw it in the green” but that doesn’t tell you how to do it. Here’s an example of

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4APP Sports

@4APP_Sports

3 years

It’s no secret how important sleep is for the athlete😴... The image below is a graph of the times at which one of our clients has gone to bed throughout the season. With complex travel schedules and inconsistent game times, it’s no wonder why this plot is all over the place.

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4APP Sports

@4APP_Sports

3 years

High-level tools should not be reserved for only the highest levels of Sports. That is what we believe… And that is why we made an app! Introducing 4APP V.1 — featuring our proprietary Command Tracker.. For both ⚾️ and 🥎! Live now: #AchieveMore

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4APP Sports

@4APP_Sports

2 years

How do you prime your body the night before you pitch? There are easy steps you can take that drive big results 📈 Try these 3️⃣ tips 👇

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4APP Sports

@4APP_Sports

3 years

We are 4APP (4 Achieving Peak Performance), the first independent front office operating on behalf of individual athletes, not the clubs that employ them. In addition to the analytical services offered by a front office, we give our athletes the freedom to utilize wearable

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4APP Sports

@4APP_Sports

3 years

Consider these graphs from one of our athletes. A couple of key points. 1) first and foremost, if you aren’t collecting this data, you can’t produce the insights. But players should not be giving this data to the teams because it will be used against them at some point. We exist

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4APP Sports

@4APP_Sports

2 years

💤 Sleep Toolkit 💤 5 free ways to fall asleep faster 1. Consistent sleep & wake times 2. Hot shower before bed 3. AM & PM sun exposure + no screen time 1 hr before bed 4. Breathwork (ie. box breathing) 5. Reading before bed Optional: Magnesium + L-Theanine 30 mins before bed

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4APP Sports

@4APP_Sports

2 years

🚨 New Features Unlocked in 4APP Sports For All Users 🚨 Becoming a Data-Driven athlete is not an easy process. At 4APP, we aim to change the perception around using data to better one's self and lower the barrier of entry so that any athlete can #AchieveMore

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4APP Sports

@4APP_Sports

2 years

Should you add this? Yes, we’re big fans of RPR! It’s an easy way to activate certain body parts without creating muscular fatigue 🔋 Here are some RPR areas you can focus on 👇

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4APP Sports

@4APP_Sports

2 years

Why do our athletes throw ⛽️? They have elite lead leg blocks.

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4APP Sports

@4APP_Sports

3 years

PSA: Alcohol is killing your sleep and recovery! 🍺 Grab a glass of water 💧 and read on to learn why, and some best practices you can apply…

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4APP Sports

@4APP_Sports

1 year

🤕 5 Ways to Avoid Throwing Pain 🤕 1. 8-10 hours in bed per night 2. Frequent soft tissue work 3. Full body dynamic warm-up 4. Nutrient dense pre-game snack & diet 5. Proper workload management 6. Efficient mechanics/sequencing

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4APP Sports

@4APP_Sports

1 year

🏋️‍♂️ Add THESE to improve your mechanics 🏋️‍♂️

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4APP Sports

@4APP_Sports

3 years

Should you throw or lift the day after pitching? ⚾️ What should you be doing to optimize your post-pitching recovery? 🤔 As with most things, this is individual to the athlete 🤷‍♂️📈 Read on for information that will guide you in crafting the best routine for yourself

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4APP Sports

@4APP_Sports

2 years

⚠️ If you lose ROM after you pitch ⚠️ Here are 2️⃣ focuses you must have in your throwing recovery…

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4APP Sports

@4APP_Sports

3 years

If you ask a pitcher how their last bullpen went, you’ll likely get an answer like “good” or “bad”. That’s mostly useless info. If you ask a 4APP pitcher how their last bullpen went, they’ll probably show you a chart like this that quantifies exactly how it went. If you ask a

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4APP Sports

@4APP_Sports

3 years

☕️☕️ An Athlete’s Guide to Caffeine ☕️☕️ A thread on how to leverage caffeine to perform better in your sport and enhance cognitive performance while avoiding negative effects on sleep and energy.

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4APP Sports

@4APP_Sports

1 year

⚙️ Mechanical Principles with 4APP ⚙️ Part 7 - The "Spiral" Phase

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4APP Sports

@4APP_Sports

1 year

🔋 Recover like a Superhuman Toolkit 🔋 1. Sleep 2. High protein intake 3. Cold exposure 4. Active recovery 5. Collagen/Creatine 6. True rest Optional: Red Light Therapy + Marc Pro

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4APP Sports

@4APP_Sports

1 year

Chasing maximum mobility is not the key to throwing harder… Let us explain 👇

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4APP Sports

@4APP_Sports

2 years

5 Mobility Exercises For Overhead Athletes ⚾️

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4APP Sports

@4APP_Sports

1 year

💪 Bulletproof Your Forearm 💪

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4APP Sports

@4APP_Sports

2 years

⬇️ Reduce your elbow pain with THESE ⬇️ Poor tissue quality is a common cause of throwing pain. Here are 3 overlooked soft tissue areas and simple ways you can address them: (Refer to the X’s in each photo for specific trigger points)

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4APP Sports

@4APP_Sports

2 years

The Ultimate Pre-Workout Cocktail 🍸 Improve your power, energy, reaction time, and recovery 💪 Here’s what you need…

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4APP Sports

@4APP_Sports

1 year

⚾ Use THESE to reset ⚾

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4APP Sports

@4APP_Sports

2 years

1️⃣ RPR Strider starts his routine with RPR: a system of breathing & soft tissues that resets your body from “survival” mode to “performance” mode 💪 He uses RPR to activate his glutes, hamstrings, and abs.

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4APP Sports

@4APP_Sports

1 year

💪 The Bench Press 💪 Baseball's most controversial exercise. Should pitchers include it in their training? Let's break it down 🧵

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4APP Sports

@4APP_Sports

1 year

Let's talk about Readiness Scores 🚨

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4APP Sports

@4APP_Sports

1 year

🔥 What These Two Pitchers Do Exceptionally Well 🔥

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4APP Sports

@4APP_Sports

2 years

The Marc Pro is a very effective recovery device, but it costs $700. If you read this thread, you'll be able to turn yourself into a “Human Marc Pro,” for free 😎 You can achieve this through active recovery…

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4APP Sports

@4APP_Sports

1 year

👇 You need to know this 👇

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4APP Sports

@4APP_Sports

3 years

For the next few months, we will be picking a topic and focusing our posts around it for several weeks…. First up is Sleep! 😴💤

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4APP Sports

@4APP_Sports

2 years

Saunas are recovery amplifiers, but are difficult to come across 🧖‍♂️ Just because you don’t have a sauna doesn’t mean you can’t get the benefits! If you read this thread, you can do that in the comfort of your home 🏠

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4APP Sports

@4APP_Sports

1 year

⚾️ Did you know THIS? ⚾️

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4APP Sports

@4APP_Sports

3 years

Average WAR by fastball rpm so far this season. With 1 WAR being valued around 9 million, you can see why pitchers would want to increase their spin rate. Largely explains MLBs sticky situation.

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4APP Sports

@4APP_Sports

3 years

No hitters are often a combo of well executed pitches and happy accidents. Happy accidents can be a combo of bad decision and good command, good decision bad command, or bad decision bad command. Here are some examples of bad decision good command.

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4APP Sports

@4APP_Sports

1 year

Don’t let THIS be the reason you miss out on your goals ❌

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4APP Sports

@4APP_Sports

1 year

🚄 How to Throw a Gyro Slider 🚄

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4APP Sports

@4APP_Sports

3 years

Big leaguers have impeccable command. They almost never miss their spot, right? 🎯 Wrong 😳 We’ve all heard that statement, but it just isn’t true. So how close do they actually get? 🧐

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4APP Sports

@4APP_Sports

1 year

Lets dive into 2️⃣ things that make both Gerrit Cole and Gavin Williams exceptionally hard throwers. We’re going to focus on how they set themselves up to sustain upper 90s FBs… how they execute the “Drift” and “Drop” phases effectively ⭐

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4APP Sports

@4APP_Sports

1 year

Both Jhoan Durán and Brusdar Graterol are among the league's hardest throwers with their fastball’s averaging 101.8 mph and 98.6 mph, respectively 🤯

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4APP Sports

@4APP_Sports

2 years

We asked one of our pros for 3 pieces of advice for players starting their college season, here’s what he said:

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4APP Sports

@4APP_Sports

1 year

❌ Most players do this ❌

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4APP Sports

@4APP_Sports

2 years

We’ve seen athletes improve their performance when they address both their mind & body in their pregame routine. Clayton Kershaw is known for his nasty 12-6 CB. He’s also devoted significant effort to creating his start-day protocol 💪 Should you do Kershaw’s game day routine?

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4APP Sports

@4APP_Sports

3 years

Stuff, the combo of velo and movement, will always be more important than command. This surely wasn’t an elite command game, as you can see. Many pitches missed the intended location by more than a foot. But that doesn’t matter when you have good stuff and some luck on your side.

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4APP Sports

@4APP_Sports

2 years

🚨 4APP Throwing Warm-up 🚨 The ideal throwing warm-up is built around your needs as a thrower and body type ⚾️ It should, however, contain these 5️⃣ components— typically in this order:

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4APP Sports

@4APP_Sports

3 years

What if you were able to significantly improve your game or training metrics in only a couple of weeks? 📈 Sounds too good to be true? Well, it isn’t! 🧵 This is just some of the power of being a data driven athlete 🧵

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4APP Sports

@4APP_Sports

2 years

This athlete changed 1 thing and immediately saw a 40% increase in their Recovery Score ⚡️ Any idea what it was? This thread could change your career.

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4APP Sports

@4APP_Sports

3 years

Think about the best player in 2001. Think about their attributes. Their speed. Their power. Their velocity. Their breaking pitches. Etc. now put those attributes in today’s game. Is that player still a big leaguer? Sure. Is that player an elite big leaguer? No. But the human

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4APP Sports

@4APP_Sports

1 year

🏋️‍♂️ 3 Cues To Deadlift More 🏋️‍♂️

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4APP Sports

@4APP_Sports

3 years

days before your best game? What time did you go to sleep and wake up? What time did you eat? What training and recovery did you do on those days? The people who know these answers will be the best players in the future. Shouldn’t you start now?

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4APP Sports

@4APP_Sports

2 years

Mobility is important for a pitcher’s ability to create velocity and stay healthy 🔥 But most people aren’t maximizing its benefits. 🧵 Avoid these 3 mobility mistakes 🧵

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4APP Sports

@4APP_Sports

3 years

Trying to gain weight? 🍚 Want to recover better? 🥑 Want to PERFORM better? 🥩 Tracking nutrition just might hold that key for you! 🔑 Here are different degrees that you can track nutrition at…

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4APP Sports

@4APP_Sports

2 years

🔥 Relievers need to try this 🔥 Most pitchers remember a time when a coach told them to get hot in <5 minutes…

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4APP Sports

@4APP_Sports

1 year

🚨 NEW FEATURE FOR ALL USERS 🚨

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4APP Sports

@4APP_Sports

2 years

If this is your Velocity v. Command chart, do you really throw 90 mph? In this example, the athlete loses significant Command as they jump up to 100% intent. 🧵 A thread on the importance of training at max intent 🧵

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4APP Sports

@4APP_Sports

2 years

"My arm hurts, but throwing with pain is normal." No, it's not ❌ Here are 4 steps you should take to manage your workload to maximize your arm health:

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4APP Sports

@4APP_Sports

2 years

This is insane! 😳

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4APP Sports

@4APP_Sports

1 year

👇 Add THESE to your routine 👇

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4APP Sports

@4APP_Sports

1 year

3 months of intensive throwing and lifting could change your career… 🧵 Should you be playing summer baseball? A thread 🧵

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4APP Sports

@4APP_Sports

3 years

Pitchers, catchers, fielders: have scouting report cards to check whenever. Hitters: “he’s got fastball change curve slider, mixes early. More change to lefties but sometimes to righties. Fastball runs, sometimes cuts. Get him up middle over the plate” 🤮🤮 Makes you think...

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4APP Sports

@4APP_Sports

1 year

👇 You may not realize THIS about your mechanics 👇

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4APP Sports

@4APP_Sports

1 year

⚙️ Mechanical Principles with 4APP ⚙️ Part 1 - The "Drift" Phase

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4APP Sports

@4APP_Sports

2 years

Soreness doesn’t have to derail your next outing!

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4APP Sports

@4APP_Sports

9 months

Why Our Athletes Use The Pure Torque #baseball #Training

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4APP Sports

@4APP_Sports

2 years

The best hydration supplement you’ve never heard of: Glycerol🚰 Here’s how you can use it to increase your performance…

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4APP Sports

@4APP_Sports

1 year

📌 Save this to train like the pros 📌

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4APP Sports

@4APP_Sports

2 years

Our giveaway winner, @zachgoberis , enjoying the Mets-Rockies game last week 📈 We're glad you guys had a good time!

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4APP Sports

@4APP_Sports

2 years

‼️ Do this before you throw ‼️ How would you feel if you were looser? This 1 minute trick uses your eyes to increase your range of motion by 5-15 degrees and can effect every limb! All you need is a pen to guide your eyes 👀

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4APP Sports

@4APP_Sports

3 years

Subjective metric tracking is the best place to start one's data collection. Easy to track consistently, with tremendous resulting insights! 🚨With that, we are excited to launch a new feature in our public app A daily subjective health-metric questionnaire (aka HQ)🚨

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4APP Sports

@4APP_Sports

1 year

😈 Try THIS 😈

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4APP Sports

@4APP_Sports

2 years

You're not breathing correctly after your games, workouts, and other training And it's hurting your recovery. Luckily we have a solution for you, and it takes less than 5 minutes 💨

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4APP Sports

@4APP_Sports

1 year

⚡️ 3 sprinting drills to level up your acceleration ⚡️

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4APP Sports

@4APP_Sports

2 years

Protocol: Cold Exposure (Shower) 🧊🧊 Research shows that cold exposure has many benefits: Improvement to your body's response to stress & Hormone optimization ⬆️ Motivation, Focus, Metabolism, Sleep, Mood ⬇️ Inflammation Here's how you can get started using your shower:

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4APP Sports

@4APP_Sports

1 year

🔥 Ready to throw harder? 🔥

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4APP Sports

@4APP_Sports

3 years

Let’s talk about glucose!

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4APP Sports

@4APP_Sports

2 years

Eating the right snack before a workout helps you lift more and put on more muscle 🫐

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4APP Sports

@4APP_Sports

3 years

If sleep is this impactful on the human body in general, shouldn’t you be prioritizing sleep as a professional athlete? 4APP athletes track their sleep and our analysts use that data to predict on field performance to show the athlete EXACTLY why it matters and how to improve it

ŌURA

@ouraring

3 years

The more we study sleep and sleep patterns, the more we discover its long-term impact on memory. Read more on @nytimes here:

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4APP Sports

@4APP_Sports

2 years

🧵 5 Hip Mobility Exercises You Can Do w/ a Resistance Band🧵

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4APP Sports

@4APP_Sports

1 year

📈 THIS idea will help you 📈

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4APP Sports

@4APP_Sports

1 year

🔥 5 Soft Tissue Areas To Hit Before Throwing 🔥 1. Pec Major/Minor 2. Lat/Teres Major 3. Forearm 4. Scalenes & SCM 5. Bicep

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4APP Sports

@4APP_Sports

3 years

This 🎥 angle on a 3100+ RPM slider 😍😍😍

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4APP Sports

@4APP_Sports

11 months

✅ Rest Day Checklist ✅ Lower your stress levels 🧘 Quality nutrition + hydration 🥩 💧 Sleep & sunshine 💤 ☀️ Movement 🚶 Check the caption for the mistake that is killing your recovery 👇

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4APP Sports

@4APP_Sports

3 years

And here’s an example of getting away with a good decision bad command combo

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4APP Sports

@4APP_Sports

2 years

Want to protect your UCL? Sleep more. Increased sleep duration is associated with increased grip strength 💪 Increased grip strength is associated with decreased elbow injury risk. #AchieveMore

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4APP Sports

@4APP_Sports

1 year

🌀 Which should you throw? 🧹

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4APP Sports

@4APP_Sports

2 years

Most athletes are undersized. To put on muscle, you have to eat! 🧵 Boost your performance with these weight gain tips 🧵

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4APP Sports

@4APP_Sports

3 years

An athlete’s guide to Creatine supplementation 💪 Here’s a crash course in the world’s most researched supplement 👇

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4APP Sports

@4APP_Sports

3 years

🧵Sleep Thread🧵 💤💤💤 An Athlete’s Guide to Naps 💤💤💤 Should athletes take naps? The words of this wise Jedi master are applicable yet again 👇

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4APP Sports

@4APP_Sports

2 years

⚡️ These 4 things will increase your velo in-season ⚡️

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4APP Sports

@4APP_Sports

1 year

🚨 Use THIS force 🚨

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4APP Sports

@4APP_Sports

3 years

Youth players, how do you get better? 🤔 You compare yourself to the pros! Professional players track things… youth players do not. What we measure, we improve 📈-- that’s why we love to track as much as we can

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4APP Sports

@4APP_Sports

2 years

🤔 To sweep or not to sweep 🤔

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