Struggling w/ hip Internal Rotation?
Here is one example of a IR exercise:
✅ Split stance RDL w/ contra-laterally held resistance band
How to perform & why it’s helpful👇
@FlatgroundApp
Thrilled to say that I’m continuing my baseball career and education playing D1 baseball at Southeastern Louisiana! So excited for what’s to come. Thank you to my coaches, family and friends for all your support! Couldn’t do this without you!
#Lionup
🦁
Great outing from👇
NWR RHP Dawson Muenzenmay (
@DMuenzenmay
)
Pitched
5 innings,
With 6 K’s in 50 pitches
Sat 86-89 mph 🔥 new PR‼️
Pumped up for this guys spring season! He’s just going to keep climbing & dominating!
@FlatgroundApp
Brayden Cooley (
@BraydenCooley24
) keeps adding to his season resume‼️
5 innings 🚫 ER, 1 hit, 9k’s 🔥
(80 pitches)
Sat 86-88 mph🔥
Man’s electric ⚡️
@FlatgroundApp
Some exercises to improve scapula & rotator cuff ROM/strength.
1) 90/90 scap retraction w/ reach
2) Prone snow angel
3) lying windmill
4) ER to wall
- Incorporate plyos/small weights to the first two exercises to help w/ rotator cuff, muscular strength/ROM
@FlatgroundApp
Struggling to hip hinge?
We need to start at the movement it’s self & progress from there.
3 steps to help improve your hinge:
✅ Hinge w/ feet shoulder width & PVC
✅ Leg lift -> hinge w/ PVC
✅ LL ->hinge ->lateral step w/ PVC (video)
Build a foundation
@FlatgroundApp
Big News‼️
I’m excited to announce that I’ve decided to go off on my own to start Peak Velocity Performance.
Training options:
In-person development programming (S&C, Pitching)
• Private
• Group
Remote training is coming soon
Excited for this new chapter.
Link👇
W/ school ball starting up, remember
Impress yourself before worrying about impressing your coach’s.
Pitch w/ confidence & results will follow.
🧠 Think less, pitch w/ a purpose
👀 Visualize your spot
🔥 Let it eat towards your spot
@FlatgroundApp
2024
@campsegrest
competed his butt off tonight🔥🔥
3 inning
1 run
2 k’s
72% strikes‼️
He’s a strike throwing machine, who sits in the low 80s. Still got more in the tank.
Great kid, student & player!
@FlatgroundApp
@PBR_Mississippi
Andrew Bond (
@Andrew_Bonds_
Co 2024)
This kids going to be a good pick up!
Started: 77 mph
Now is sitting:
84 mph on the mound (a lot more in the tank)
Pulling-down 90 mph
@FlatgroundApp
Let the arm & scaps flow around the rib cage smooth as you rotate 🌊🧼
Then fire 🔥🧨
❌ Yanking, pulling
❌ Forcing ROM
✅ Clean smooth gather
@FlatgroundApp
Cooper Williams
@cooper_28_
@BelhavenBSB
• This summer came in 82-85 mph sitting topping 87
• Today Sat 87-89 🔝 91mph
Big congratulations on breaking the 90 mph club 🔥
Man’s throwing Fuzz!
| THE CHAMP IS HERE |
NWR wins the district title after the 5-0 win over Brandon! Wes White goes the distance for the win on the mound for the Cougars. White strikes out 9, walking only two, while allowing two hits! Northwest closes the regular season Friday night at Brandon.
Great first week for
@brody_roberts12
(co 2025 Manchester Academy) !
He jumped 2 mph & is sitting 80-83 mph in todays Bullpen!
Still a lot more there!
@FlatgroundApp
How to get your hip/pelvis through?
👉 This is a great question, there is no perfect cookie-cutter answer to this. It’s like many parts of pitching. There are similarities & timing motion in the pitching motion.
♠️ But everybody has their own niche to their body. 🧵⬇️
Been playing with hanging band exercise & how they can be beneficial to pitchers.
Exercises 💪
1) Lateral lunge w/ front raised iso hanging band
2) Single arm horizontal abd & add w/ hanging band
3) Single leg step downs w/ front raised iso hanging band
@FlatgroundApp
Dawson (
@DMuenzenmay
) finished up his impressive senior season!
67.1 IP
9-1
11ER
15BB
70K’s 🔥
1.14ERA 🔥
7 Complete Games 🔥
All-State & All-District honors
He’s an absolute dawg on the mound & an great competitor!
@FlatgroundApp
Let’s think of ROM &the big contributors:
1. Shoulder (ER, IR, Abd/add, flexion, extension)
2. Scapula (anterior, posterior tilt, protraction, retraction)
3. Thoracic spine (rotation/extension/ lateral flexion)
Here are some easy exercises to help ⬇️
I have lots to be thankful for in 2023.
- I got engaged to my best friend
@iamcolsonn
- Started
@PeakVelocity
& watched it grow over the past year
- Saw many of my Athletes get college scholarships & other start their college careers.
⬇️⬇️⬇️
Back to back complete games‼️From 2024
@Andrew_Bonds_
Last week threw a 10k NO NO
This week
CG 1 hit 13k’s
In the past 2 week Andrew has a stat line of
14 inning
🚫 runs
1 hit
23 k’s 🔥🔥🔥
This man shoves!
@FlatgroundApp
♠️P360 Ace Athlete highlight♠️
Also, Congratulations to Aiden Peets (
@apeets14
) for his new PR today🔥
Sat 74-77 🔝78 mph (+ 3 from last top)
First bullpen 2 months ago he sat 68-71 🔝 72 mph (+6 overall)
#DevelopingAces
♠️ |
@P360Pearl
Enjoying success requires the ability to adapt. Only by being open to change will you have a true opportunity to get the most from your talent.
- Nolan Ryan
@FlatgroundApp
Former
@GM_BASEBALL
standout Peyton Fowler shows off solid arm side run with his fastball that reached 92 mph and very good feel for his breaking ball in fall juco action at Southern Miss.
6-3 190 lbs
@peytonnfowler
@MCCEaglesBSB
@PBR_JUCO
✅ Simplistic path
✅ Repeatable shapes & angles
✅ Efficiently timed stretching -> contracting
Doing more sometimes is less when it comes to power in mechanics 🧰
🐐
@FlatgroundApp
1. Grip:
There are multiple ways to grip a CH.
I like to recommend picking a grip that is similar to your FB. Reason is that it will blend the two pitches together better.
Change up Grips
- 4 seam
- 2 seam
- 1 seam
| SHUCKED |
Final from MGM Park:
Northwest Rankin defeats Sumrall and improves to 8-3 on the season! The Cougars travel to Biloxi on Friday morning to take on Arlington. First pitch is set for 10am.
GO COUGARS!!!🐾⚾️
🚨SOURCES:
@MemphisBaseball
has hired former
@LionUpBaseball
skipper Matt Riser as its new head coach,
@d1baseball
has learned. Riser spent the last 10 seasons at Southeastern Louisiana, leading the Lions to four NCAA tourney appearances in the process.
#Memphis
We at Peak Velocity Performance are very excited to be working with
@BelhavenBSB
to get the guys ready for the fall and spring the season!
Excited to be working with these athletes &
@Andrew_Gipson
coaching staff!
#bigthingstocome
EAGLES WIN!
Lincoln Sheffield got the first win on the mound for Hinds! Dawson Muenzenmay with the save in the contest!
The Eagles will be back in action tomorrow for the third game of the series. First Pitch is set for 11 AM!
#GoHINDS
🦅
♠️P360 Ace Athlete highlight♠️
Aiden Peets (MRA co 2026)
Start: May 18th
FB: 68-71 top 72 mph
Last bullpen
FB: 72-74 topped 75 mph
More is coming! 📈
#DevelopingAces
♠️
♠️P360 Ace Pitching Development PR♠️
Congratulations📈🔥
@cooper_28_
(In coming Sophomore
@clccbaseball
)
Todays BP: Sat 84-87 mph 🔝 89 mph!!
Man’s worked his tail off all summer! Made major jumps in his development!
#DevelopingAces
♠️ |
@P360Pearl
Be Fast. Be Explosive. Be Strong. Be Mobile.
1) 1/2 Kneeling Sprints
2) Broad Jumps
3) IR Med Ball Throws
4) MB Reverse Slider Lunge w/ IR
5) 1/2 Yoga Push Up
6) Banded Rows
7) Plyo Y’s
Just some exercises pitchers should do.
👉 Meet your sports movement demands
✌️Great nights from a couple of my athletes!
@SaxtonBrady
4 innings 6k, 2-3 at the plate w/ a WALK OFF 💣
(against the preseason
#1
HS in MS)
@peytonnfowler
2 inning 4k, 🚫walks, 🚫hits
Love seeing their hard work pay off!
Let’s discuss the stretch shortening cycle (SSC) & how it applies to pitching.
• Eccentric -> concentric
• Elastic energy stored in the tendon during the eccentric phase
• This happens through the arm swing & the decent down the mound
👇Exercises
@FlatgroundApp
After talking with
@CoachOz34
and
@LaddRhodes7
I am extremely excited to announce I will be continuing my academic and athletic career at the University of Southern Mississippi! I thank my coaches, family, and most importantly God for giving me the opportunity to play at the next
2) Plyocare drills
More often then not we’re more comfortable loading weight into our toes, which leads to being more in our quad when throwing.
Things to try are,
✅ Foot hovering heel loaded throws
✅ Walking wind ups
✅ Drop in’s
| D’UBERVILLE |
Northwest defeats D’Iberville in 5 innings behind a stellar pitching performance from Dawson Muenzenmay! They will be back in action Saturday when they travel to Biloxi to take on Memphis University School. Our JV begins @ 10am with our varsity following @ 12pm.
What is the importance of shoulder Internal Rotation (IR)?
💤 Shoulder IR seems to be not talk about as much as ER.
🔥Shoulder ER is always the hot topic most of the time & we can sometimes overlook IR.
Let’s look more into it👇
@FlatgroundApp
1) Weight room
Understand the fundamentals before trying to load a tone of weight.
Good exercise to work on,
🏋️♂️Lateral lunges & squatting
Cues to help,
• Hips back first before knees bend
• Weight in the heels
Move well ➡️ Move weight
| ELECTRIC |
Northwest Rankin improves to 23-6 after the 4-2 victory over Petal! Dawson Muenzenmay goes the distance once again on the mound for the Cougars. Northwest takes the 1-0 series lead and travels to Petal on Friday. First pitch is set for 7pm.
Camp(
@campsegrest
CO 2024) absolutely shoved in his 1st start of the season!
6.1 IP 9Ks 0R
- 3 pitch mix guy with great command.
Keep playing your game bud!
@FlatgroundApp
Coach Mamou is an incredible person and coach. Please take a second to watch this video. If you can help him during these tough times of medical expenses and going into hospice, please do. He’s warrior like no one else.
#Lion4Life
#MamouStrong
@kalebmanuel
@LionUpBaseball
.
@clccbaseball
‘24 RHP Wes White (
@NWR_BASEBALL
) continues to trend up as the lean, 6-3 righty had a solid night for the Cougars.
FB: up to 91 mph
SL: quick bite with feel to backside vs lefties
Long & loose AA w/ a quick arm.
#MSHS24
//
#MSHeatSheet
Troubles w/ scapular protraction & retraction?
Give this a try👇
✅ Banded posterior scap row
you want the scap to glide away from the T spine/ rib cage & have the posterior muscles (trapezius, rhomboids, & latissimus dorsi) work it back to center for full ROM
@FlatgroundApp