Building The Perfect Pitcher
Josh Heenan CSCS CES
Thank YouMoore Staff
Dr. Vadasdi
Wayne Mazzoni
SHU Baseball
About Me 3 Years Working at Moore
3rd Year Coaching SHU Baseball
Former Collegiate Pitcher
Competed in Powerlifter
Competed in Olympic Lifter
Masters in Human Movement with a Specialization in Sports Psychology
Goals Of ANY Strength and Conditioning Program
1. Injury Prevention Or Injury Reduction
**Develop Good Posture**Posture Dictates Function
2. Performance Enhancement and Becoming More Athletic
What Makes a Good Athlete/Pitcher?
1. Never Misses a Start
2. Has Good Body Awareness/Control = Throws Strikes
3. Fatigue Resistant = Throws Strikes for Many Innings
4. Powerful and Fast = Throws Hard
5. Mental Toughness or The “X” Factor
The Pitcher’s Power Position
X X
X
Maximizing Internal Rotation (Injury
Prevention)THIS IS THE KEY TO MINIMIZING ELBOW AND
SHOULDER INJURIES!!!
Corrections for Limited Internal Rotation: The Sleeper StretchSoft Tissue Work to the Rotator Cuff
Why So Tight or Painful?
Maximizing External Rotation (Performance Enhancement)
1.) Thoracic Extension and Rotation
2.) Scapular Positioning and Stability
3.) Gleno-humeral (Shoulder) Rotation
A Note About Laberal Tears
One Study Took MRIs of Major League Baseball Players Throwing Shoulders. 79% of these players had some form of Labrum damage. THESE WERE ASYMPTOMATIC PLAYERS!!!
Miniaci, A., Mascia, A. T., Salonen, D. C., & Becker, E. J. (2002). Magnetic resonance imaging of the shoulder in asymptomatic professional baseball pitchers. The American Journal of Sports Medicine, 30(1), 66.
A Note About Laberal Tears
“The labrum makes the shoulder joint much more stable.”
Maximizing External Rotation (Performance Enhancement)
1.) Thoracic Extension and Rotation
2.) Scapular Positioning and Stability
3.) Gleno-humeral (Shoulder) Rotation
4.) Laberal Tears?!
The Upper BodyThoracic Extension
Side- Lying Thoracic Stretch
Y’s
T’s
Sleeper Stretch
Y’s and T’s
The Pitcher’s Power Position
Strong Flexible
The Lower Body: Putting Force Into The Ground
Flexibility In the Hip Flexors
Hip Flexor Mobilization
Power/Strength in the Glutes and Hamstrings
Bridges
Jumps
Deadlifts
Squats
Lunges
Hip Flexor Mobilization/Stretch
Liam and Steve
BridgesBad Good
Front Squat
Reverse Lunge
Reverse Lunge
The Core:Connecting the Upper and Lower
Body
The Role of the Core is to Stabilize the Spine and Transfer Force.
What is the Core?!
Core TrainingNO CRUNCHES!!!
Repetitive flexion of the lumbar spine, such as when performing sit ups or crunches, contributes to degeneration of the lumbar discs and significantly raises the risk of disc herniation.*
Squats – Deadlifts - Pull-ups - Chin-ups
Planks – Push-ups
Medball Work
*Callaghan, J. P., & McGill, S. M. (2001). Intervertebral disc herniation: studies on a porcine model exposed to highly repetitive flexion/extension motion with compressive force. Clinical Biomechanics, 16(1), 28–37.
The Best Shoulder and Core Exercise You Have Never Herd
OfPush- up with Reach
ConditioningConditioning Should Replicate the Demands of
the Sport.
Baseball is mostly fast starts, stops, and 100% effort.
Distance Running?!
Weak and Slow Strong and Fast
Conditioning Sprints: Under 110 yards
Games: Football, Ultimate Frisbee, Dodgeball, Tag
Timed Sets: 30-60 seconds
Strong Man Training: Sled PushesFarmers WalksTire FlipsMed Ball Throws
Putting It All TogetherWarm-up
Side Lying Thoracic Stretch
Thoracic Extension
Y’s
T’s
Sleeper Stretch
Hip Flexor Stretch
Bridges
Workout
Core Stability
Jumps
Squats or Deadlifts or Lunges
Chin-ups or Pull-ups
Conditioning
Case Study!
Troy
6’1” 185lbs
F. Squat Max: 230lbs
Pull-up Max: 10
Vertical Jump: 27inch
Liam
6’3” 208lbs
F. Squat Max: 305lbs
Pull-up Max: 12
Vertical Jump: 29inch
John
5’10” 195lbs
F. Squat Max: 365lbs
Pull-up Max: 19
Vertical Jump: 29.5inch
Case Study!
Troy
84-88 MPH
Liam
89-93 MPH
John
80-84 MPH
The X-FactorsMechanics
Mental ToughnessWe improve mental toughness through
conditioning, team-building activities, creating habits, and constantly push our athletes outside their comfort zones.
Questions?Comments?
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