Thread🧵: How to Protect the Baseball Player’s UCL...
⤵️
Today, we're reviewing how to help stabilize & protect baseball players’ UCL (the Tommy John ligament) with several exercises we perform here at RPP.
Complete YouTube webinar at bottom of 🧵
@FlatgroundApp
@FlatgroundBats
THREAD on post-throw care: We often get asked about Post-Throw recovery. We feel in most situations, performing a post throw routine is just as important as a pre-throw warm-up.Its purpose, to help restore lost mobility after an outing. Here are a few suggestions.
@FlatgroundApp
💥💥💥 Time for a...
🚨 New BIG TIME Giveaway🚨
Must RT & Follow
@RPP_Baseball
1 set of PLYO balls
1 mini-set WBs (4 and 6 oz)
1 Mini Rebounder
2 Recovery Bands
1 Activation Band
1 Winner - Saturday 1/23 at 12 pm EST
4-seam grip released like a 2-seam fastball (and spin axis) will generate 2-seam type movement... Wonder what that says about the grip and the seams? 🙈 Busting old myths with new tech
@rapsodo
topic of new upcoming blog...
Thread: A poor decel pattern, combined w/ insufficient amount of front knee extension from FP to release has been associated w/ poor energy transfer up the chain as well as the inability to adequately rotate into the front hip at release. Here are 2 ways to help
@FlatgroundApp
Thread🧵How to Protect the Baseball Player’s UCL...
⤵️
Today, we're going to review how to help stabilize and protect baseball players’ UCL (the Tommy John ligament) with several exercises.
@FlatgroundApp
@FlatgroundBats
🚨Holiday Season Giveaway🚨
1 set of plyo balls
Rules:
Retweet & Follow
@RPP_Baseball
✅ 3.5 oz
✅ 5 oz
✅ 7 oz
✅ 9 oz
✅ 1 lbs
✅ 2 lbs
1 Winner - Thursday, December 2nd at 12 pm
@FlatgroundApp
@FlatgroundBats
We use this hipflow circuit by
@DrAndreoSpina
in our warm-ups prior to throwing/hitting or before our big lifts... squatting or D-lifting. Great for patterning lead leg ER, trail leg IR and patterning a good hip-hinge + spine/hip disassociation
@FlatgroundApp
@FlatgroundBats
➡️Lower Half Pitching Mechanics: The Drift – Simplified (Part 1 of 4)
Use your legs! Use your lower half! Sounds great but, “what the heck does it mean”? Coaches often cue this as if it’s one single thing. In reality, a proper use of the lower half has 4 different but connected
Building autonomy with athletes is huge- Knowing why we use a drill is just as important as the drill itself. Here,
@JackBrodsky2
explains using
@LantzWheeler
core velocity belt to help with his linear move…
Thread🧵: How to Protect the Baseball Player’s UCL...
Today, we're reviewing how to help stabilize & protect baseball players’ UCL (the Tommy John ligament) with several exercises we perform here at RPP.
Complete YouTube webinar at bottom of 🧵
@FlatgroundApp
@FlatgroundBats
💥Kickin’ off 2021 with a brand new Giveaway💥
Must RT & Follow
@RPP_Baseball
“Basic Throwing Package” which includes, a set of plyos, 4 and 6 oz. WBs and an Activation Band...
1 Winner announced Wed. 1/6 at 12 pm EST
Too many pitchers either treat their warm-up routine like a hassle or simply don’t do it properly. The program below provides a routine similar to that done by pro pitchers. A proper warm-up should take 20-25 min before you pick up a ball
@FlatgroundApp
🧵How to Increase Your Pitching Velocity in the Weight Room...
In the pitching world velocity is how most Ps are initially judged. Unfortunately, there is no ONE thing I can tell you to do to⬆️velocity. But here is a good list to start with...
@FlatgroundApp
@FlatgroundBats
🚨UCL Protection Package Giveaway (a must for pitchers)
Must Retweet & Follow
@RPP_Baseball
✅UCL Program
✅Wrist + Forearm Roller
✅Grip Strengthener
✅Club Bell Pronator
✅Activation Band
1 Winner - 4/6 noon
@FlatgroundApp
🚨Weighted Balls Giveaway🚨
Must RT this & follow
@RPP_Baseball
1 Complete Set of WBs
1 Winner from Follows and RTs
Ends Monday 12/21 at 12 pm EST
@FlatgroundApp
Thread: We often get asked about our Post-Throw recovery. We feel in most situations, performing a post throw routine is just as important as the pre-throw warm-up. Its purpose, to help restore lost mobility after a bullpen or outing. Here are a few suggestions.
@FlatgroundApp
Throwing 1x per Week Simply Doesn’t Cut it… Too many HS athletes go to their once a week pitching lessons in the off-season and are made to believe they’ll be ready for spring. Putting strength training aside, 1x week Does NOT cut it!
@FlatgroundApp
🚨News Flash🚨
RPP is MOVING to Paramus, NJ
It is with great excitement that we would like to announce our upcoming move to Paramus, NJ this coming November...
@Richard_V_Greco
How is the Baseball Spin Axis Generated...
🚨🚨🚨
A simple guide to how a baseball’s spin axis gets formed and how ball movement is created... master this and you’ve mastered ball movement
@FlatgroundApp
Coaches are always telling players to get into their lower half...
This article explains what it means proprioceptively as well as demonstrate how to engage the lower half in order to transfer power more efficiently...
@FlatgroundApp
How to Increase Pitching Velocity in the Weight Room... 10 different topics on how To make sure you are optimizing your Pitching Velocity.
@FlatgroundApp
Step Behind Drill... Many pitchers seem to be more concerned w/stride length than what’s happening during. A good stride length allows time for the hips to rotate and get the lead leg into a good pos. to block. This drill works great for timing of the lower half..
@FlatgroundApp
Pre- and Post-Throwing Arm Care Routine... our guys have pretty much memorized this.
Too many pitchers treat their warm-up and cool-down routine like a hassle or barely perform one...
Here you go, book mark this link on your phone...
@FlatgroundApp
➡️How to Protect the Baseball Player’s UCL
Today, we're going to review how to help stabilize and protect pitchers and baseball players’ Tommy John ligament with several exercises we perform here at RPP Baseball. Let’s get into it:
1. Strengthen the Periscapular Muscles
2.
Thread 🧵: Increasing Pitching Velocity in the Weight Room… Although every pitcher is different and unique, there are number of things you can do in the weight room to ensure you're on the right path.
In this thread / webinar we're going to cover 10 of them...
@FlatgroundApp
🧵What to Do for Arm Care After Throwing?
A comprehensive arm care program should be a part of every athlete’s routine. Although most Ps think of a pre-throwing routine, a post-throwing arm care and recovery is just as important.
@FlatgroundApp
@FlatgroundBats
With the constant rise in TJ surgeries, today, I want to touch on three things we do here to help stabilize and protect the UCL (Tommy John Ligament)
@FlatgroundApp
So happy for
@sean__hard
(uncommitted, Class 2021 6’4” 190 lbs.)... he’s worked his butt off this past year💪🏼... third time out since surgery last August...
Hearing he was 87-88 T89 earlier today at Coastal Carolina playing for
@USElitebase
@FlatgroundApp
#RppFam
New article by
@MikeLemboRPP
: How to Improve Unintentional Cut on a 4S Fastball...
💥💥💥
Improving an inadvertent cut on a fastball can be challenging. In this blog, we review many of the methods we use when addressing excessive cuts on FB
@FlatgroundApp
Armcare, Armcare, Armcare!
👇🏼
Here is pre- and post-throwing program for pitchers!
🔥
Bookmark it on your phone for access before and after pitching
@FlatgroundApp
🚨Next up - UCL Protection Package Giveaway (a must for pitchers)
Must Retweet & Follow
@RPP_Baseball
✅UCL Program
✅Wrist and Forearm Roller
✅Grip Strengthener
✅Club Bell Pronator
✅Activation Band
+ two 5 lbs plates for the roller
@FlatgroundApp
We’re very excited to announce a Mocap research collaboration w/
@WakePitchingLab
. WF is at the cutting edge of pitcher development and we’re looking forward to working together w/ our equipment partner
@qualisysab
to develop an unparalleled training atmosphere for pitchers...
Band Exercises for Pitchers...
💥💥💥
There is certainly no shortage of band exercises for pitchers. There are actually so many that it can make your head spin. Here’s our recommended set for pre-throwing...
@FlatgroundApp
➡️Top 6 Med Ball Drills for Pitchers and Position Players
Med balls are a staple in the world of baseball strength and conditioning. This really shouldn’t be much of a surprise. Baseball is a rotational sport, so med ball work provides us with real-world transfer to the sport.
Coaches are always telling their players to get into their lower half or use their glutes...
In this article, I explain what they mean physically and show you specifically how to engage the lower muscles to create power...
@FlatgroundApp
Box step-ups done explosively help train fast-twitch fiber while performing them at a slow pace allows to train endurance
✅Great on movement days
✅Promote blood flow on recovery days
✅Allow 2-3 sec in between reps
✅3-5 min/leg per set
✅2 sets
@FlatgroundApp
@FlatgroundBats
Nutrition plan below provides a great program to gain lean muscle mass during the off-season. A great training program should go hand in hand with a nutrition plan in order to unlock the athlete’s potential..
@FlatgroundApp
@FlatgroundBats
Throwing programs often include drill work for helping maintain arm health and efficiency. We’re not re-inventing the wheel here, just giving U our list of what has worked for us for various movement issues thru trial+error over the yrs...
@FlatgroundApp
Studies have shown that when stride leg forces are developed posteriorly to the target as opposed to medially or laterally as seen in a more “unstable” landing, kinematics and kinetics were improved-better force transfer achieved with a reduced risk of injury...
@FlatgroundApp
Strenghening the anterior core to help get further out over front leg not only increases percieved velo to the plate, it allows for more time+leverage to be placed on the ball.
This alone can also go a long way in helping improve vertical drop on breaking balls
@FlatgroundApp
Four Pitching Mechanical Fixes in the Weight Room...
💥
In the past, I’ve released videos demonstrating how we can use the weight room to help get into better positions during the pitching delivery. Here are a few that are very popular...
@FlatgroundApp
New Article: Hip Exercises for Pitchers, Improving Internal Rotation
💥💥💥
Similar to T-spine mobility, hip IR is essential to creating a smooth decel path. Here are several hip exercises for Ps we use at RPP to get some of that IR back
@FlatgroundApp
Too many pitchers either treat their warm-up routine like a hassle or simply don’t do it properly. The program below provides a routine similar to that done by pro pitchers. A proper warm-up should take 20-25 min before you pick up a ball
@FlatgroundApp
THREAD🧵Post-throwing Care: We feel in most situations, performing a post throw routine is just as important as a pre-throw warm-up. Its purpose... to help restore lost mobility after an outing. Here are a couple suggestions...
@FlatgroundApp
Knee Extension Angular Velocity… Your Landing Can Make Difference!
💥💥💥
How your foot strike occurs can make a difference. Are a rearfoot or forefoot strike first? Do you know?
@FlatgroundApp
There is no pitching coach on the planet that can get U into a desired position if U do not physically have the strength or mobility to get into that position.
👇🏼
Make sure you can perform the task you're being asked to perform...
@FlatgroundApp
Using only concentric muscle contractions to strengthen post. cuff is working at 1/2 throttle.These muscles are also responsible for slowing shoulder down using ecc. contractions + should be trained that way. Here’s a great 1 to train ecc. strength
@FlatgroundApp
@FlatgroundBats
🚨UCL Protection Package Giveaway (a must for pitchers)
Must Retweet & Follow
@RPP_Baseball
✅UCL Program
✅Wrist + Forearm Roller
✅Grip Strengthener
✅Club Bell Pronator
✅Activation Band
1 Winner - 4/6 noon
@FlatgroundApp
@FlatgroundBats
➡️Why Isn’t My Pitching Velocity Going UP?
Every off-season athletes come to RPP looking to improve their pitching velocity. Unfortunately, quite often they also believe that throwing harder is only about pitching mechanics. Not sure exactly where this type of thinking started
🚨Giveaway🚨
2 Activation Bands
Rules: Retweet & Follow
@RPP_Baseball
✅100% designed for Ps
✅Tensioned for activation and P warmups
2 Winners - Mon 7/12 @ 12 pm
If you’d like to read up on our bands click below…
@FlatgroundApp
@FlatgroundBats
Thread🧵Layback is something most Ps take for granted but in reality it's a major player in getting to higher velos. A common denominator with elite Ps is the ability to get the arm into a great layback-ed position. Let's cover a few topics you should know
@FlatgroundApp
The rib cage serves as a platform for shoulder blades to efficiently move on and plays a major role in dictating where hand will be at ball release. Using drills to fully exhale help get ribs down + create a convex/concave relationship for the scap to move on
@FlatgroundApp
How to Protect Pitchers and Baseball Player’s UCL with Elbow and Forearm Exercises...
💥💥💥
This is pretty much a must on non-throwing days...
@FlatgroundApp
@FlatgroundBats
🚨UCL Protection Package Giveaway (a must for pitchers)
Must Retweet & Follow
@RPP_Baseball
✅UCL Program
✅Wrist + Forearm Roller
✅Grip Strengthener
✅Club Bell Pronator
✅Activation Band
1 Winner - Tomorrow at noon
@FlatgroundApp
@FlatgroundBats
Reverse throws are a great ballistic movement for:
✅Training power
✅Activating the post shoulder
✅Working T-spine rotation and counter rotation
✅Stacking of the trunk
The 90-90 position helps constrain the lower half to better focus on upper body mechanics...
@FlatgroundApp
Thread: Marshalls are a “big bang for the buck” drill that I first saw Ron Wolforth use years ago down
@TXBaseballRanch
. We use them to help coach among other things, good arm action from hand break to release, horizontal abduction, and glove side integrity.
@FlatgroundApp
As pitchers begin to ramp up during the next few weeks for the spring season, now is as good a time as any to begin building a solid warm-up routine... Make it habitual and stick with it...
@FlatgroundApp