Justin Simanek
@Justin_Simanek
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CSCS | Owner @PeakVelocity (In-person & Remote) Former: @TacCCbaseball | @LionUpBaseball TRAINING INFO ⬇️
Kent, WA ➡️ Flowood, MS
Joined March 2015
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Struggling with your change up?
Here’s some things to help/consider when developing a change up.
🧵
@FlatgroundApp
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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
🦁
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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
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Does gait apply to our lower body pitching mechanics?
How’s it helpful to understand?
Check it out👇 (short thread)
@FlatgroundApp
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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
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NO NO 🚨
@Andrew_Bonds_
threw a complete game no hitter!
10K’s, 1 BB, 🚫 Runs
85 pitches
This guy has an electric arm⚡️
@FlatgroundApp
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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
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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
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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
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Good luck to
@BelhavenBSB
staff this fall! Excited to watch them dominate the fall scrimmage!
•
•
⚔️ X 🔥
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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👇
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Once again
@Andrew_Bonds_
throws a CG NO NO
5 innings
10 k’s 🔥
2 BB
78 pitchers
Past 4 outings 🔥‼️
26 innings 1ER 4H 43k’s 6BB
@FlatgroundApp
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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
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2024
@campsegrest
starting his summer off hot 🔥
Complete Game Shutout
(5 IP)
10 K
0 R
3 H
1 BB
@FlatgroundApp
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Struggling to feel hip rotation/ applying it?
Try the 3 step progression 90/90 drill ⬇️
1) 90/90 step w/ 6lb MB press
2) 90/90 step w/ 4lb MB press
3) 90/90 step w/ Plyo throw
@FlatgroundApp
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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
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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
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Great to see the guys outside for Live AB’s!
@BraydenCooley24
FB 87-90 🔝 91mph
SL 73-77
@Thomasnichols_
FB 86-89 mph
SL 74-77
CH 79-80
@ReedMccrillis
FB 86-88 mph
CB 70
SL 75
@derrickeverett_
76-78 mph
CB 64
@Jack_Collins7
FB 81-83 mph
SL 70
CH 72
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Congratulations Coach Mummert,
@KyleRogers18
and the
@TacCCbaseball
squad! Bring the NWAC championship home
#RollTitans
#PitchingU
TCC Pitching Staff Regular Season:
35-10 (1st)
365 1/3 IP
1.94 ERA (1st)
433:116 K:BB (1st)
.188 BAA (1st)
10.68 K/9 (1st)
1 dog pile. 1 to go.
#RollTitans
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Big bullpen for
@wade16869083
(CO 2025) setting new PR’s on the mound🔥
Sitting 88-90 🔝 92mph🔥
Congratulations Wade!
@FlatgroundApp
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Let the arm & scaps flow around the rib cage smooth as you rotate 🌊🧼
Then fire 🔥🧨
❌ Yanking, pulling
❌ Forcing ROM
✅ Clean smooth gather
@FlatgroundApp
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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!
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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
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RHP
@JenningsKimbre1
was bringing it last night 85-87 mph
Season starts
2.31 era
33.1 IP
.139 OBA
42/5 k/BB
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Fastball/slider overlay🔥🪃
@DMuenzenmay
just getting a good touch & feel pen w/ his pitch’s last.
Big time arm!
@FlatgroundApp
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Dropping into 2023 🎉
• Being your own mechanical mold
• Pressing the MB 30 mph +
• Letting the grey plyo EAT
• Becoming a well rounded pitcher/athlete
💨
Move fast, elastic & efficient
Throw fast, elastic & efficient
@FlatgroundApp
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♠️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
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Andrew Bonds
@Andrew_Bonds_
had an amazing regular season!
The stats speak for them self 👀🔥
@FlatgroundApp
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Big time game out of a big time arm!
@wesrwhite
🔝 91mph
| 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.
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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
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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. 🧵⬇️
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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.
⬇️⬇️⬇️
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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
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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 ⬇️
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New PR last night 90mph🔥 sat 87-89! Congratulations
@peytonnfowler
#DevelopingAces
♠️
Came in the 7th and went 2k’s no hits no walks no runs. Felt good to be back out there.
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College group prepping to make a big impact this fall at their schools🔥
Contact me if you are interested in joining!
#PeakVelo
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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
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Bullpen today with
@ReidGaston1
(Uncommited 2024
@HA_Hawks_BSB
) 🔥♠️📈
Fastball/ Slider / Change up
@P360Pearl
|
@SBGsox
|
#DevelopingAces
♠️
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Two other guys that hit new PR yesterday
@TylerHe77831251
&
@brody_roberts12
• Tyler’s cather velo 77mph
• Brody’s pitching velo 86 mph
🔥🔥
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Brayden (
@BraydenCooley24
) letting it flying going into the weekend🔥
Who said you can’t gain velo in-season?
@FlatgroundApp
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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
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✅ Simplistic path
✅ Repeatable shapes & angles
✅ Efficiently timed stretching -> contracting
Doing more sometimes is less when it comes to power in mechanics 🧰
🐐
@FlatgroundApp
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Cooper Rayburn
@cooper37557956
2025 RHP with a great Velo Pen
Sat 87-89 mph 🔝 90mph🔥
+2 mph from his eval day a month ago!
@FlatgroundApp
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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
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Congratulations to my guy
@CalvoJohn316
for his new PR⛽️🔥
Sat 83-86 🔝87 mph
Hard work pays off📈
#DevelopingAces
♠️ |
@P360Pearl
0
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Remote athlete
@landonhawkns
making moves🔥
Sat 83-86 mph in todays pen
(+2 from his previous PR)
@FlatgroundApp
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Congratulations Skip
@MattRiser17
! You deserve it! They got a great coach & leader.
🚨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
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651
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Are you having issues with your hips wanting to extend early out of your hing messing up your hip rotation?
Give this a try! 👇
@FlatgroundApp
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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
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♠️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
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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
🦅
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0
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2025 RHP
@Gabriel00350105
(Uncommitted)
6 2/3 0ER 9k’s
High 80’s touching 91 w/ great feel & + movement on his off speed offering’s
More in the tank!
| 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!!!🐾⚾️
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Overcoming isometrics + plyometrics for high force/power in-season:
• Split stance iso pin pull
• Split stance resistance jumps
• Pin bench press
• Assisted explosive push ups
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Congratulations to my beautiful girlfriend
@Camilleacostaa
on getting into her first dental school!! You have worked so hard!! I love you! ❤️🎊
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♠️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
♠️
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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
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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
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Wil drew (
@wildrew17
) 2026 had a great velo bullpen today!
Jump 2 mph on his fastball PR
Sat 84-86mph 🔝 87🔥
@FlatgroundApp
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Big time! Congratulations
@ReidGaston1
🔥
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…
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✌️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!
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My last 2 Saturday of live ABs!
Last week: 85-87 mph 🤮
This week: 87-89 mph 🤢
Week 3: ………
#RoadToo100
#PracticeWhatYouPreach
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2025 RHP
@brody_roberts12
(Uncommitted) season stats:
0.44ERA 7W 31.2IP 0.102 OBA 50K’s
Average TM 📊
FB IVB 16’ HB 11’ VAA -5.8 | mid 80’s
SL IVB -0.9’ HB -7.2 | 73-76.5 mph
CH IVB 9.2’ HB 16’ | 74-77mph
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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
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Dawson Muenzenmay (
@DMuenzenmay
) is a 🐶‼️
5 inning 9k’s, 🚫 BB & only giving up 2 hits
He’s a beast on the mound and an unbelievable competitor.
| 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.
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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
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Couple of other guy who have been shoving this season are
@peytonnfowler
@BraydenCooley24
@brody_roberts12
🔥🔥🔥
Fowler: 14 innings, 1 save, 1 ERA & 15k’s
Cooley: 14.1 innings, 1.95 ERA 23k’s
Roberts: 33.1 innings 1.89 ERA 57k’s
@FlatgroundApp
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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
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Pitchers struggling w/ Hip abduction, adduction, IR, ER & flexor movements?
Here’s a couple exercises to try:
1) Pallof chop w/ lateral slider lunge
2) IR Contralateral bulgarian split squat
3) KB 1/2 kneeling adductor dips
4) KB 1/2 Turkish get up
@FlatgroundApp
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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
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Congratulations
@JenningsKimbre1
🔥
Congratulations to Jennings Kimbrell on signing with Co-Lin to continue his academic and baseball career! We are so proud of you!
#GoBruins
@StJoeBaseball1
@StJoeMadison
@gmac1979
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2026 Wil Drew hitting a big time PR before the start of the season‼️⛽️🔥
Love to see his hard work paying off‼️
@FlatgroundApp
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•
@wesrwhite
shoved last night
6 1/3 IP 12Ks 1R
Topping 91
Big time RHP committed
@clccbaseball
.
@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
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Guys are absolutely shoving! 🔥🔥🔥
@DMuenzenmay
7 inning 1ER 2 hits 10k’s
Past 3 outings: 16 innings 1ER 4H 25k’s 🚫BB
@Andrew_Bonds_
7 innings 1ER 10k’s 3 hits
Past 3 outings: 21 innings 1ER 4H 33k’s 4BB
Addison Jayroe
3 innings 1 hit 4k’s
@FlatgroundApp
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GREAT JR SEASON
@campsegrest
!
32 IP
11 BB
31 K’S
LOWEST ERA ON THE TEAM 1.75 🔥
BIG SENIOR SEASON COMING!
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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
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The man is putting together an unreal season!
3rd playoff CG!
7th total CG this season
Playoff states 21 IP 1 ER 🔥
@DMuenzenmay
is a 🐶 on the bump
| 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.
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Munz is a bad man on the bump!🔥
Playoff CG shut out 7IP/8k’s
@DMuenzenmay
| ROAD DAWGS |
Northwest Rankin improves to 21-6 and takes a 1-0 series lead after the 2-0 victory on the road at Biloxi! Dawson Muenzenmay throws a complete game for the Cougars, striking out 8 over seven innings.
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2. Cues & Feel:
Hold the baseball w/ their grip of choice & focus on holding it w/ just their middle, ring & thumb on the ball.
Supinated bias:
practices throwing it off those fingers as if it was a FB.
Pronated bias:
Think your had is a paint brush
🎥
@PitchingNinja
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🧠My Mental Approach to Pitching
One of the most memorable compliments I’ve gotten over my pitching careers was⬇️
“You’re the perfect amount of stupid to be a good pitcher.”
Now many of you may think like I did at first… is that really a complement?
(Thread 🧵⬇️)
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The guys have been bring it all season!
Struggling in your development?
Check out how you can join the growing number of Peak Velocity Athletes & start your journey!
🔥In-person Training
🔥Remote Training
Train smart, efficient & w/ a purpose!
Link in bio⬆️
@FlatgroundApp
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