Trey Morgan
@tr3ymorgan
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Assistant Coach @VMIBaseco
Hampton, VA
Joined August 2016
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RT @VMIbaseco: 🔥 up after serving Wofford their 1️⃣5️⃣th strikeout of the game. #RahVaMil | #VMIBaseCo
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But have a purpose behind everything we do. Below is some stations we used in the last circuit
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EX: hinging, rotating into foot strike, etc. So the why- we can train to be explosive, condition our athletes to be more expositive while delaying fatigue but also continue to be explosive when fatigue does set in and mechanical efficiency. We are not going to run just to run.
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We design the circuits through an acronym FORD by @ArmoryFlorida. Stands for frontal, one leg, rotational, diagonal. Each station is built around this while trying to make these exercises as close to pitching as we can. Taking different parts of the delivery to make a station.
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@NunzioSignore in his behind the seams podcast talked about giving less rest time in between sets giving them 20 seconds in between sets while having them producing high power output and explosive movements while giving their energy systems and capacity less break.
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You could also argue this could help train guys for the pitch clock. With the pitch clock there is less time between pitches for the body to recover. So the total work load stays the same but recovery time decreases so we have to train pitchers to recover faster between pitches.
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Eventually fatigue takes over the more stations we do, so we are able to simulate fatigue while trying to remain explosive becoming more conditioning work for the athletes. We are trying to condition our athletes 1. To be explosive, but 2. To be explosive even when fatigued.
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The obvious reason we choose circuits is the explosive benefits. Each station is 8 sec, as many reps as possible of the exercise. We are looking to enhance our fast twitch muscles explosive movements, not the slow twitch muscles.Each station is 4 sets and a total of 10-12 station.
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Credit to the @ArmoryFlorida for this training idea. We use power circuits for our team conditioning here at @VMIbaseco! We will go over the why and the how of these circuits. Again shoutout to @RandySullivanPT and @ARMory_Alan for this! Thread 🧵 ⬇️
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3rd way we use the vest is for our rehab guys. Guys can still work on various mechanical defiances without adding stress on to their injury. 4th benefit is some contrast training is upper half rotational speeds. We’ll go from rotating with the heavy bag to a light bag or pvc pipe.
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2nd is with the bag being on your back there is an increase in propericatption of how the upper half and more specifically the shoulders are moving. Keeping the shoulders on plane of rotation is easier to see and easier to feel.
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Causing the hips not be able to rotate resulting in no separation of the hips and shoudlers while also leading to the lead leg to reach. With 30lbs of water in the bag the upper half will not be able to tilt back but rather stay in the middle of the body
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1st is learning to move the middle. We value rotating from the middle out to your limbs. We want to keep the middle the middle and rotate around our spine into release. Oftentimes we see guys get stuck over their backside with their spine tilting back over the back leg.
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A new tool we’ve started to use here with the @VMIbaseco pitching staff is the @tidaltank hydro vest. A tool that gained popularity from Paul Skenes. The vest provides a couple different benefits. Thread⬇️.
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Spots filling up fast….Come out and see us August 31st here at Gray-Minor Stadium at Lamore Field!.
You don't want to miss this 👀. Sign up for the 🆕 Labor Day Prospect Camp today!. 🔗: #RahVaMil | #VMIBaseCo
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RT @VMIbaseco: Justin Starke earns the Preseason Position Player of the Year Award in the SoCon via D1Baseball. @JustinStarke #BaseCo.
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