Elite Velo Development - Position Player 8 Week Throwing Program
Appenzeller Training Systems LLC
Baseball**If you're a position player who has ever wondered: **
- "What should I do to get my arm ready for this year?"
- "Should I be doing what all the pitchers are doing this off-season for my throwing?"
- "How do I increase my across the field velocity for this summer's showcases?"
Then THIS THROWING PROGRAM IS FOR YOU!
THIS IS NOT A TRAINING PROGRAM. This is a throwing program (meant to be used in conjunction with great strength and speed training) to help you prepare your arm to hit personal record velocities across the diamond this season and withstand the wear and tear of a tough competitive year.
- 8 Weeks of EXACTLY WHAT to do for PRE-THROW warmups
- 8 Weeks of EXACTLY WHEN to throw and HOW MUCH to throw
- 8 Weeks of WHAT to do AFTER you THROW to jumpstart your recovery
Prep
A
Pre- Throw SMR
Foam Roll: T-Spine (Hug Yourself Move Scaps out of the way) Lats (Roll across the Roller) Glute and Hip Rotators Adductors Quads Hamstrings Calves Peanut: T-Spine (5 mini sit-ups on 12 thoracic vertebrae) Lax Ball: Posterior Cuff Forearms
Speed/Agility
B
Movement Day Warm-Up 1
All of these should be done 10 yards down, and 10 yards back: Knee Hugs Frankensteins Sprinter Lunge March Speed March Single BOOMs Triple BOOMs A-Skips High Knees
Conditioning
C
Position Player Band Work
Work through these four KEY band drills pre throw. Remember slow and controlled tempo here is key, on "low" intent days we still work through these. All of these in the early stages will be 2 sets of 10 reps each: Horizontal External Rotation Band "Y" Anti-Rotation Chop Core Engaged Deadbug
Conditioning
D
Position Player Plyo-Care
Complete all drills for 2 sets of 10 reps with weights noted: Rocker Drill 7oz THEN 5oz Walking Wind Up 7oz THEN 5oz Standing Reverse Throw 2lb ball for both sets ER Rockback 2lb ball for both sets
E
Extension Throwing
1 x 10 @ 90
Conditioning
F
Post Throw
SMR (Lax Ball Rolling) Lax Ball Pecs (hand behind back) Lax Ball Glutes Static Flex: 90/90 Hip Stretch internal and external rotation 2 sets of 12 breathes each position, each leg Lean Away Lateral Line Stretch 1 set of 12 breathes Band Pec Stretch 1 set of 12 breathes
Prep
A
Pre- Throw SMR
Foam Roll: T-Spine (Hug Yourself Move Scaps out of the way) Lats (Roll across the Roller) Glute and Hip Rotators Adductors Quads Hamstrings Calves Peanut: T-Spine (5 mini sit-ups on 12 thoracic vertebrae) Lax Ball: Posterior Cuff Forearms
Speed/Agility
B
Movement Day Warm-Up 2
Everything Should be Done 10 Yards down and Back: Knee Hug Lunge Lateral Slide Lateral Lunge w/ OH Reach Carioca March A-Skip High Knees
Prep
C
Position Player Band Work
Work through these four KEY band drills pre throw. Remember slow and controlled tempo here is key, on "low" intent days we still work through these. All of these in the early stages will be 2 sets of 10 reps each: Horizontal External Rotation Band "Y" Anti-Rotation Chop Core Engaged Deadbug
Prep
D
Position Player Plyo-Care
Complete all drills for 2 sets of 10 reps with weights noted: Rocker Drill 7oz THEN 5oz Walking Wind Up 7oz THEN 5oz Standing Reverse Throw 2lb ball for both sets ER Rockback 2lb ball for both sets
E
Extension Throwing
1 x 10 @ 120
Recovery
F
Post Throw
SMR (Lax Ball Rolling) Lax Ball Pecs (hand behind back) Lax Ball Glutes Static Flex: 90/90 Hip Stretch internal and external rotation 2 sets of 12 breathes each position, each leg Lean Away Lateral Line Stretch 1 set of 12 breathes Band Pec Stretch 1 set of 12 breathes
Prep
A
Pre- Throw SMR
Foam Roll: T-Spine (Hug Yourself Move Scaps out of the way) Lats (Roll across the Roller) Glute and Hip Rotators Adductors Quads Hamstrings Calves Peanut: T-Spine (5 mini sit-ups on 12 thoracic vertebrae) Lax Ball: Posterior Cuff Forearms
Speed/Agility
B
Movement Day Warm-Up 1
All of these should be done 10 yards down, and 10 yards back: Knee Hugs Frankensteins Sprinter Lunge March Speed March Single BOOMs Triple BOOMs A-Skips High Knees
Prep
C
Position Player Band Work
Work through these four KEY band drills pre throw. Remember slow and controlled tempo here is key, on "low" intent days we still work through these. All of these in the early stages will be 2 sets of 10 reps each: Horizontal External Rotation Band "Y" Anti-Rotation Chop Core Engaged Deadbug
Prep
D
Position Player Plyo-Care
Complete all drills for 2 sets of 10 reps with weights noted: Rocker Drill 7oz THEN 5oz Walking Wind Up 7oz THEN 5oz Standing Reverse Throw 2lb ball for both sets ER Rockback 2lb ball for both sets
E
Extension Throwing
1 x 10 @ 160
Recovery
F
Post Throw
SMR (Lax Ball Rolling) Lax Ball Pecs (hand behind back) Lax Ball Glutes Static Flex: 90/90 Hip Stretch internal and external rotation 2 sets of 12 breathes each position, each leg Lean Away Lateral Line Stretch 1 set of 12 breathes Band Pec Stretch 1 set of 12 breathes
CJ Appenzeller, MS
CJ is a performance coach, professor, and gym owner located in South Jersey. He's helped over a 1000 ballplayers with solutions in the weight room, on the turf, and on the field to move better, throw harder, pack on lean functional muscle, and slash their 60 times for the past 10 years. CJ has worked with athletes from little league up and through the professional ranks.
Logan
D1 Pitcher
Verified Athlete"Before working with CJ and going all in I was constantly hurt and my velocity had hit a wall and stalled out, once I went all in and followed not only CJ's training but also the throwing program he put me on I went from maxing out at 90 to maxing out at 95 all while feeling GREAT."
