Ian Walsh
@ian_walsh11
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Pitching Performance Coordinator @Dodgers • Remote Training w/ @CxnPerformance ⬇️
Joined March 2011
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I’m excited to announce that I’ll be joining the
@Dodgers
as a Pitching Development Assistant for this upcoming season
Can’t wait to get to work!
#GoDodgers
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2K
Albertus (
@AlbertusBarber
) throwing an “astronomically difficult” 95mph in his bullpen.
It’s so “arduous” that it’s utterly mind boggling
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Oh and there’s also a high schooler throwing an “easy” 90-92.
First ever high school arm to throw at Driveline pro day? Perhaps.
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Then there is
@mattmercer360
throwing 98.
Must be some killer Black Friday velo deals going on today.
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You can't miss your spot if you aren't trying to hit a spot to begin with
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Someone: “You won’t pull down a blue plyo 80”
My brain:
Don’t do it
Don’t do it
Don’t do it
Don’t do it
Don’t do it
Don’t do it
Don’t do it
Me:
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Meet the back bridge’s partner in crime, the “throwers stretch”
Rotation = lateral flexion + extension
If you can’t do this and have a hard time “staying closed” maybe more drill work isn’t the answer
If it doesn’t exist in isolation it won’t exist in context
Lots of low hanging fruit to pick with basic spinal hygiene
Nothing inherently magical about a back bridge but it’s a pretty solid functional indicator for thoracic extension/shoulder flexion ROM
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If you’re not training lateral bending in some way or another in your lifts & pre throwing routines...
You might be missing a big piece of the puzzle 🧩🧩🧩
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I can’t imagine why Eovaldi can sustain a velo floor of 99 mph for 6 innings on 1 day rest 🤔
Joe Kelly just said Nathan Eovaldi squats 500 pounds pregame. The legend is growing.
#DoDamge
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Javelin plyometric drills from yesterday.
Throwing is all about reactivity, not necessarily how much force you can produce in eccentric-concentric contractions. Rather isometric contractions that can utilize the elastic properties of the MTU
8lb ➡️ 1lb ➡️ 2lb
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Had a guy college guy this Summer comment (not to us) that he expected our lifting programs to be a little more sophisticated.
2-3 weeks prior, I had to pull 135 off his chest during his first set of bench. FIO
4/ Same with the Bosch exercises - if you can barely squat your bodyweight, or if you are doing a step-up, and can’t keep your balance, then you have no business doing ‘swinging dumbbell cross-over step-up presses’
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Imagine looking at a movement like this and deciding that bracing in static/neutral positions is the best way to train the “core” for peak performance
Powerlifting paradigm applied to athletic populations has ruined more athletes than it’s built IMO
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Good to have
@Jermaine_reudy
stop by today to casually chuck 98-100
@B_brown_12
‘s facility record 101.3 lives to see another day... barely
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Long time guy being a dude Benny Biceps (
@ben_baggett
) got back on the mound this week and cruised 95-96 (t96.6) with 20”+ VB on the heater ⛽️🔥
Spun a few at the end because why not... 80mph with 18” of HB ain’t bad either 🌪
Live ABs coming soon 👀
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“It does no good to be strong in the wrong exercise” - Louie Simmons
Lifting heavy shit requires bracing against any unwanted movement
Adaptations that occur are a must for strength sports but can become deleterious for rotational athletes that require a fully mobile spine
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MB dribbles series has been a staple for a number of years now
Commonly used as a:
✅ Pre-throwing shoulder primer
✅ Low amplitude plyometric as a bridge to return to throwing post-injury/shutdown
Elastic driven > Muscular driven
@B_brown_12
@ben_baggett
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Javelin thrower turned pitcher
@KingAshton1
getting some speed work in today. Focusing on a strong/reactive block.
He’s been up to 94 from the left side. Potential scout day arm as well 👀
#DrivelineStrength
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No matter how hard you throw, there’s always someone out there warming up with your PR.
That person is likely
@kevinkelleher24
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I wish it was always as easy as... “hey what if you just tried doing it this way instead?”
Top: After @ 95-99 T100
Bottom: Before 92-94 T95
@B_brown_12
A Conversation With Philadelphia Phillies Prospect Blake Brown
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Long tossing offspeed does a number of things:
1. Takes guys out of execution mode & allows them to explore their environment more freely
2. More distance to better observe movement profile
3. Learning to hit your partner from different distances makes 60’6 seem pretty easy
Ian done did it again. Started mixing this in with the youth guys I’m working with and 3/4 not only gained a significant amount of feel for how to make it move one way or another, they also gained a ton of command of the pitch. And everyone knows we love command around here.
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Basic understanding of spinal engine theory should be a pre-req for any coach/trainer, especially in a sport like baseball
@B_brown_12
being a pretty good case study- up to 101.3 (works 95-99) at just 6’ 190lbs
Having access to these positions is 🔑 if you want to throw 🔥
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The list of false dichotomies in S&C and baseball continues to grow:
-Velocity or command?
-Tech and data or old school ‘feel’?
-Bilateral or unilateral exercises?
-Bench press or DB bench?
Now we have: train movements or muscles?
Both. Do both of them.
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Pullovers and overhead medball throws are staple exercises for most javelin throwers.
Specific strengthening exercises like these typically have a higher transfer once you’ve achieved a high level of general strength.
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Top left pic topping at 89 to topping 97 in one year for
@ConnorGodwin7
Spinal hygiene is a massively undervalued facet of a holistic training plan
“You’re only as old as your spine”
⬇️⬇️⬇️
You only throw as hard as your spine will allow
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The guy whom wrote this really knows his stuff. Also probably did really well at geometry
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Make sure to practice safe snowball throwing this weekend during
#Snowmaggedon2019
Stay safe out there.
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Tell me again how javelin throwers aren’t the best throwers in the world.
140m (~460ft) is not enough room for Vetter to throw golf balls/baseballs in training. WTF 😳
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Bench Press
Today, after pulling down 99.5 with a baseball,
@HerbieGood
told strength trainer
@ian_walsh11
to throw a few off the mound. He then proceeded to throw 5 fastballs at or above 95mph, in the words of
@TReklaitis
“THATS A PR.”
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He did so by dedicating the last 6 months to Perfect Game tournaments every weekend.
Oh wait no he didn’t.
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Blending mobility changes into contextual patterns with a “Wave throw”
Hip/shoulder separation is more than just the transverse plane
Linear separation through extension of the spine is also 🔑
Can eventually back chain this pattern into full throws once its grasped
Top left pic topping at 89 to topping 97 in one year for
@ConnorGodwin7
Spinal hygiene is a massively undervalued facet of a holistic training plan
“You’re only as old as your spine”
⬇️⬇️⬇️
You only throw as hard as your spine will allow
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Japanese (NPB) pitcher
@kanekochihiro
here at Driveline moving some weight to get some baseline strength/power numbers
#VBT
#StrengthAssessment
#NPB
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I worked for 4 months straight to get stronger and put on 20lbs, only to not throw any harder.
I took 2 weeks off and jumped 4 mph
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Shock method/plyometric overhead throw variation.
Paired with some moderately heavy pullovers (still not a fan of heavy pullovers for pitchers)
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.
@ben_baggett
still chucking it looking for a gig somewhere
FB 94-97 avg 20”+ VB
SL 80-82 avg 17” HB
TM 🔢 in the 🧵
Long time guy being a dude Benny Biceps (
@ben_baggett
) got back on the mound this week and cruised 95-96 (t96.6) with 20”+ VB on the heater ⛽️🔥
Spun a few at the end because why not... 80mph with 18” of HB ain’t bad either 🌪
Live ABs coming soon 👀
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Front over throw- commonly used javelin medball exercise.
Blend mobility to contextual movements
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Velo bets are taken to another level when
@rhuggies13
is around 🐍
Big time thank you to
@Duncanonyou
for smashing a PR and allowing this snake to bite me
#blessed
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There’s is no 70% without finding 100% first
@MWRecruitingLLC
@murphyBB_IA
@Camilleri_PDT
@O3jfrye
@notgaetti
@BobFile
@twuench
@BaseballScrap
@_mcameron44
If you train at 70% all the time 70% becomes 100%. If you train at 100% you can always back down from there. Difference in training vs performance is training you want to push yourself to the limits. Performance comes from how easy can you move and swing to be able to repeat.
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Lots of low hanging fruit to pick with basic spinal hygiene
Nothing inherently magical about a back bridge but it’s a pretty solid functional indicator for thoracic extension/shoulder flexion ROM
That dude
@ian_walsh11
has been talking about these for a while. But yeah finally started mixing them in and they unlocked a lot of movement in my spine. Stiff backs limit lots of movement patterns. In 2 weeks I can already feel the difference in my delivery and how my arm moves
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Luke Summers (Indy) getting ready for pro day at
@X2Athletics
this Friday
Here’s a big time PR at 98 from yesterday 🔥🔥🔥 (sat 95+)
Previously low 90s
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Fraser Ellard (White Sox) had a hard time developing feel for the
#sweeper
on the slope so we mixed in slider long toss the last week before getting back on the mound with trackman
I think it worked
Recent slider from a sub max pen afterwards in the 🧵
@ben_baggett
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Guys ask me all the time how their deadlift looks or something.
It looks great. It’s just missing 150 extra lbs
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Congrats to
@B_brown_12
on his recent call up to AA with the
@Phillies
58 punchies in 40 innings thus far in his first pro season
Been living mid-upper 90s up to 100.2 🔥with a turbo sweeper🌪
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Goal:
Move like
@Neeraj_chopra1
🥇🥇🥇
Blending mobility changes into contextual patterns with a “Wave throw”
Hip/shoulder separation is more than just the transverse plane
Linear separation through extension of the spine is also 🔑
Can eventually back chain this pattern into full throws once its grasped
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Same can be said for throwers. Surround yourself with dudes that throw fuego, and pretty soon that’s what you’re gonna do. Just because that’s the standard.
So come to Driveline, because everybody throws harder than you.
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Physical literacy precedes technical work
No amount of cueing or “feel drills” can overcome an anatomical constraint
Reverse engineering a more efficient throwing pattern requires a holistic purview
Trying to go in and force positions is dumb. Go try and internally cue yourself into this position and see how much success you have. Have to remove the physical barriers first.
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WHY ARE WE ENCHANTED BY THE MOTION OF “OVERHAND THROWING”?
“Man cannot fly, run faster than cheetah; jump longer than a kangaroo or swim faster than a dolphin. But we can throw farther, stronger, and better than any other animal.”
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My guy
@Seth_Baugh
had a good day that day.
He said the ball was coming out “”“easy”””
Now he’s got a couple ex-big leaguers arguing over semantics on Twitter 🤷♂️
@drivelinebases
@GreekGodOfHops
@ian_walsh11
That was a comment to a kid that's being bullshitted. That delivery is NOT 'free and easy", far from it. The amount of command you give up putting that much effort into the pitch is not now, nor has it ever been worth it.
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LFG!!! A bum D3 pitcher like 3 years ago... now a possible Olympian ⚡️
Men's Javelin | An absolutely enormous PR from Scott Fuchs to take the silver medal at 236-7 (72.12m)! Massive eight team points!
#CycloneSZN
#Throw4ISU
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Sam also graduated from college sitting 86-88. Now 92-94 T95.
Wonder how many other guys like Sam are out there that don’t even try
Free Agent Sam Hellinger (
@sahellinger20
) showing what a fastball with 100% spin efficiency can do to hitters.
@FlatgroundApp
#InvisiBall
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New
@drivelinebases
VBT device in action today for a couple of former Zags
@BBailey_19
and
@sahellinger20
S/o to
@TheJoeMarsh
and
@NinjaBunny9000
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ELDOAs have great local and general effects on the spine
(link in 🧵)
⬆️ joint play and kinesthetic awareness at individual facet level = greater potential for true spinal mobility changes
Only doing throwers stretch or bridge isn’t the most effective way to improve it
Meet the back bridge’s partner in crime, the “throwers stretch”
Rotation = lateral flexion + extension
If you can’t do this and have a hard time “staying closed” maybe more drill work isn’t the answer
If it doesn’t exist in isolation it won’t exist in context
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.
@B_brown_12
with a 1VB -19HB SL @ 85 for the 🗡 in his pro debut last night
3 punchies w/ 1 walk topping 98.5
Not a bad start to 2021
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Side view - 99.6 🔥
Big thanks to
@P27Blacksmiths
for letting me come out and get a bullpen in. Also thanks to
@PBR_SC
for coming out with the trackman 💪
#MLBDraft
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How to actually put that smith machine to good use
The Finnish have been working to figure out how to throw things fast and far much longer than we have
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Big throws and big time velocity make the most of elastic energy transferred up the chain. If you don’t train strength at the end of the chain too, your lower body strength is wash
#speerwerfer
#javelin
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Big data never sleeps.
Legend has it that nobody’s been able to open that freezer since the Trackman era started in 2015.
@dan_aucoin13
#drivelineplus
#danalytics
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Some Load-Velocity profiles using bar speed (m/s) for six college and pro athletes that have trained here at Driveline ⬇️
Peak mound velocity for each:
Athlete 1: 91.9
Athlete 2: 94.4
Athlete 3: 91.4
Athlete 4: 96 (touched 100)
Athlete 5: 93.3
Athlete 6: 98.3
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JUCO FR
@ConnorGodwin7
has been consistently 93-96 so far this spring topping 97 on multiple occasion
43K in 29IP thus far
Only allowed 1 ER over his last 9 appearances with 22K and 7BB
@ZacCole_
@JRose2211
@FlatgroundApp
@ben_baggett
@CxnPerformance
@SheleyJake
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How a lot of pro orgs want their pitchers taking care of their arms in the off-season
Long periods of rest and reducing stress as much as possible all the time will likely end up in injury
Pitchers’ UCLs adapt to throwing by getting thicker and more lax, and to long periods of no throwing by getting thinner and less lax (
@PeterChalmersMD
)
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Disclaimer: This is by no means a reason to not get really fucking strong
This hardly applies to 90% of baseball players. You probs don’t lift enough
But for those that think they can lift their way to throwing 100 are in for a rude awakening
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DOWN BUT NEVER OUT!!
It’s an honor to have been a part of Ben’s journey thus far and can’t wait to see what he’s capable of at the pro level
LFG
@ben_baggett
Extremely proud to let the Twittersphere know that I have signed with the Toronto Blue Jays organization.
It’s been a long journey to say the least, but wouldn’t trade it for anything.
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Balance doesn’t mean 50/50
Can’t tell you how many times I’ve had to program “Netflix” or straight up ban
@ben_baggett
from coming into the gym
Embrace the neurosis without going off the deep end ⚖️
Balance does not exist in elite performers.
More likely to find a personality disorder than balance.
It’s ok to embrace that.
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Make throwing fun again
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The unique aerodynamics and weight of the javelin make for a narrower bandwidth of movement options
Move poorly and you’re gonna know pretty quickly
Amplify movement errors and let the feedback dictate technique changes (assuming no structural constraints)
doesn’t explode, you’ll likely be 80 meters behind the pros.
While there are certainly unique pieces of the javelin throw that are different than the baseball throw, they way the javelin trains an athlete to stay through the driveline phase and optimize the upper half is truly
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At the end, the staff and
@JohnDagata1
gathered all of us to tell us that even if we don’t become javelin throwers (none of of did), that if we started training like one, we might actually end up throwing baseballs harder too.
They were right.
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Besides playing catch with trainees when they need someone, it’s just bench, pullovers, and a few random javelin drills 🤔
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It’s weighted balls all over again.
It’s not the lift itself. It’s about smart programming, proper execution, and the right population.
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Why nailing down consistency in shape needs to precede command focused training
Your command of your slider with 3 inches of HB goes out the window if it now breaks 17 inches
Step 1: Make it gross
Step 2: Calibrate where you’re throwing it
Something I've always wondered -- How much of an impact does Coors have on command? With
@IE_MLB
intended zones and our internal Command+ Metric, we can see that only CBs are immune from a slight dropoff in command at Coors... Why?
#threadski
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Blake Brown (
@Phillies
) showcasing some impressive metrics yesterday during live AB’s:
FB: 96-99 (19VB / topped 22VB)
SL: 82-85 (-1.7VB / -12.8 HB)
CB: 80–81 (-13.8 VB / -15 HB)
Thanks to the guys at
@TreadAthletics
for coming out with the trackman and sharing the data!
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Best compilation of training related videos I’ve found ⬇️⬇️⬇️
A good summary by Şevket F. Erbay of why Finland is ‘The Javelin Country’ 🇫🇮. If you can find a copy of “The Finnish Mafia” on EBay (last edition 1998; A5, 31 pages) my history of Finnish javelin throwing will give you in-depth information inc. a list of major champs medallists.
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Long tossing breaking balls is a good way to build proper intent and observe ball flight feedback more easily
Found this shortens the learning curve when we get on the mound
Enjoy
@ConnorGodwin7
bending his sweeper around a pole in the parking lot lol
#MakeThrowingFunAgain
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🧼🧼🧼
@109jhartman
CP athlete
@109jhartman
with bullpen PRs of both average and top fastball. Average 96.8 T98. Coupled with an elite arsenal he’s primed for a solid first pro season. Jack spent his off season training in person with our guys
@ian_walsh11
and
@ben_baggett
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“The modern pitcher will be like a javelin thrower. Built like a linebacker but moves like a ballerina.” -
@_baseball_Dave
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Lead leg blocking mechanism should initiate forward trunk rotation ASAP once front foot lands.
Lunges and single leg lifts are great, but how is a reverse lunge moving less than 1m/s specific enough to transfer by itself? 🤔
ROFD is King.
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Here’s former
@Dbacks
designated beer batter and “clubhouse guy” turned pitcher
@Bru_Swain22
doing some medball work before throwing today.
He also has an 80 grade twitter bio
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MLB Free Agent
@HeathHembree
showcasing a new slider he’s added to his arsenal during the offseason
Dude is a spin monster 👀
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Also some med ball work from today’s session. Getting a feel for pulling with the torso and shoulder, not pushing
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Breaux Greer once threw a golf ball like 450 feet.
But... something something force-velocity curve, something something specificity... 🙄
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Heres Mr. Spinal himself
@ConnorGodwin7
pumping a 95 in the zone in his 2 innings of work for
@GoCFBaseball
2IP 0H 0BB 3K
More importantly... THE SWEEPER @ 79-82 mph
Video in the thread 🧵 ⬇️
@FlatgroundApp
@SheleyJake
@ben_baggett
@CombineBase
@ZacCole_
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I love looking at other throwing disciplines like T&F for different thoughts on training methodologies and techniques.
If throwing a baseball was an Olympic event, everybody would throw 100+
Dan John is one of my favorites:
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Plyo balls are juiced this year
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Nothing to see here... just
@Pirates
4th rounder
@109jhartman
playing catch at 95
@ben_baggett
@AlecHammond21
@SheleyJake
@CxnPerformance
@CombineBase
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Extremely proud of of Branden and the work he’s put in!
This one hits a little different... came to Post Grad throwing 86-88 with ZERO offers and not much interest from colleges
Now 90-94 and committed to a great program in
@WakeBaseball
🎩⚾️
Blessed and proud to announce I’ve committed to play baseball at
@WakeBaseball
!🖤💛
Thank you to everyone who’s helped me get to this point!
#GoDeacs
🎩
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