The Baseball Zone Blog

Ryan Armstrong | May 8, 2014 6:30:00 AM

Baseball Drill of the Week | "Jump Backs"

This week's Pitching Drill of the Week is "Jump Backs".

Jump backs are a lower body drill that helps to promote a positive, explosive move to the target. This will help with accuracy, velocity, and promote more of a total body throw. They can be used by anyone but especially helpful for players who have trouble directing energy/momentum to their target. We recommend a couple times a week, and we usually implement them closer to the season.

The athlete will start in a stretch position and hop back towards 2B. They will then want to focus on gathering themselves as quickly as possible and ridirect their energy and momentum towards the target.

Please watch Coach Army (@tbzarmy) as he demonstrates below:


Topics: baseball drills, throwing drills, pitching drills, pitching velocity, momentum drills, throwing power, throwing velocity, pitching accuracy

Rick Boutilier | May 7, 2014 6:30:00 AM

Baseball Exercise of the Week | "External Rotation w/ Pulleys"

The SST Baseball Exercise of the week is the External Rotation w/ Pulley from our Rotator Cuff Series. 

Using a pulley system with relatively light weight, the athlete locks the elbow of their pulling arm at the same hip and externally rotates the pulley away from the body. It is important to try and keep that elbow as close to the body as possible throughout the movement to maintain focus on the Teres Minor. We'd often place it at the beginning of a lifting program, especially for baseball players and athletes with shoulder issues, and keep the rep range from 8-12 reps with a tempo of 1 second out (away from the body) and 3-4 seconds back to the body. As with all lifts, tempo and grip and repetitions can be varied depending upon purpose, timing, experience, variability, etc.

In the video we have John Mariotti demostrating the exercise. At the time, John was training with us in preparation for his representing Italy in the 2013 World Baseball Classic.


Topics: in-season strength training, baseball strength training, strength training for baseball, off-season strength training, pitching velocity, shoulder injury, rotator cuff, throwing velocity, glenohumeral joint

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