Baseball products YOU should be using in 2014 

 Part 1 : Ubersense Video Analysis Tools

At pitchpro we use Ubersense video analysis because it is the best way to demonstrate areas players can improve. You cant hide whats on video, and  when you slow it down, it is the best way to see faults that are too difficult to see at regular speed. Ubersense has a user friendly  interface which can record, edit and playback video for frame by frame analysis. There is also a community of baseball players who post useful videos and drills.  Best of all, it is free to use and operate.  If you have a smartphone or tablet, and want to get better, video analysis couldn’t come easier.

Personally, I struggle with dropping my elbow too low through my delivery and getting underneath the baseball. With ubersense, I can slow my video down, mark the elbow, and pinpoint when my elbow drops and how far it drops. I can record one video and split screen another video alongside of it for comparison. I am amazed by the things I can do with the app.   

I wish a tool like Ubersense was availiable to me when I was really getting serious about baseball and working to perfect my delivery.  I remember specifically putting pictures of my favorite players on my mirror and studying their deliveries until I could mimic them.   I kept a picture of Mark Prior at leg lift, foot strike and follow thru on my mirror and would mimic these movements until my delivery looked similar. If I had a tool like this, I could see an actual video of my self and compare it to that of pro pitchers. 

You can find the ubersense app on the IOS appstore….and its free!!

About the author:  This article was written by Anthony Slama, a professional baseball player for 7 years with the Minnesota Twins. He pitched in the major leagues with Minnesota, and is a contributing partner with PitchPro.  Have a baseball product question or comment?  Leave it in the box below and he will get back to you! 

(Photos and vids: courtesy of blog.ubersense.com)

Build a strong shoulder, and become a stronger pitcher!!

Here is a list of simple rotator cuff strengthening exercises that every pitcher should know. A solid shoulder strength and maintenance program helps prevent injury and works to stabilize the muscles surrounding the all important shoulder capsule. Each movement should be coordinated slowly and purposefully with no more than two or three pound weights.  We recommend our pitchers master these movements along with a tubing program (coming soon) and perform them daily prior to their stretching and throwing programs. 

Six exercises, Eight reps each set   6x8

1. Simple Shoulder Raise

   

Elbows at shoulder height.  Hands at 90 degree angle 

Fully extend arms above crown of the head and repeat 

2. Simple Shouler Fly

Elbows at shoulder height. Hands at 90. Scap retracted

With Elbows shoulder height, bring forearms parallel in front and return to scap retract position.

3. Shoulder "Full Can" Exercise      

Shoulders retracted, arms in neutral position

Keep scap retracted, hold the weights thumbs up (like full soda cans) lift straight arms to shoulder height and back down

                    

4. Shoulder "Empty Can" exercise

Scap Retracted, shoulders pulled back and arms neutral position

Scap retracted, hold the weights thumbs down (emptying out soda cans) lift to shoulder height and back down

5. Bent over rows

Bend back like a hinge, don't arch the back. Hang arms at neutral position

Lift elbows slightly past shoulder height, forming a "W" 

6. Bent Over Swim Fly's

Bend like a hinge, Hang arms at neutral and don't arch your back

Lift weights to chest

From the chest, fly the weights to shoulder height and straight back down to the beginning position

 7. External Rotation

Elbows tight to sides, 90 degree angle with elbows, thumbs up

Keep elbows tight to sides, no gap inbetween side and elbow, rotate weights externally

At PitchPro, we want our athletes to know these like the back of their gloves.....Keep working on these few simple movements until you can do them in your sleep! 

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Top 5 Pitchers Exercises

Pitchers that I know struggle to find a gameplan for their strength and fitness. More than any other position in sports, pitchers walk a fine line when it comes to strength training.  We are wary of any program which we feel might put our arms under stress, but we crave the strength gains we see in  every other position.  For us, it is more important to train smart and stay in control of our workout plans.

A pitcher’s workout should center on proper technique and balance throughout the exercise, just like a pitchers delivery.  If we control our explosive movements in the gym, we train our bodies to control our most important explosive movement, throwing a baseball. After all, throwing a baseball is successfully controlling movements to reach the desired outcome. (A quality strike) A chain of movements launches the ball forward, not just your arm.  You can train each of these movements safely and become a stronger pitcher.  From the drive in your legs through explosive hip twist and up through the forward thrust of the shoulder capsule and out to the forearm and fingertips, each movement can get stronger and more explosive.

In this post, you will find five of my favorite movements in the gym, each targeted toward a specific pitching movement.  You don't need an expensive gym to do theses exercises, but you will get a complete pitchers workout. Always check your form and posture and “train hard!”

Top 5 training exercises for pitchers

#1 Squats (Proper technique is crucial, just like pitching, if you’re not in the correct position at all stages, you’re going to get hurt in the long run.) Strong legs mean strong base, and strong delivery.

• -       Start very light, work your way up in weight 
• -       Always keep a strong back and lower hips keeping knees from moving outward or inward.
• -       Hips past ninety degrees, get deep!
• -       Push back up from heels, not toes
• -       Remember to breathe in on the way down, breathe out on the way up.

Start light, legs shoulder width

Push from heels, go deep

#2 Scap stability pushups (strengthens shoulder capsule and scap mobility) Pushup position on knuckles

• -       Keep elbows locked and move chest straight up and down with shoulders
• -       Feel your scap retract and visualize a pencil in between shoulder blades lengthwise
• -       Try to squeeze that pencil one the way down, and lift spine through ceiling on the way up
• -       Once you have set your scap, do a pushup and come back to neutral pushup position
• -       The rep is one scap retract and one pushup per rep.

 

Scap retract, push your spine thru ceiling using shoulders

Neutral pushup position, resting on fists 

Pushup on knuckles, arms close to body

#3 Med ball wall throws (Training explosive hip rotation)

• -       Concrete wall and weighted medicine ball are ideal. Stand four paces away from wall
• -       Stand feet perpendicular to the target wall further than shoulder width apart.
• -       Ball at your chest and push ball with backside explosive hip rotation at target.
• -       Pickup the ball on one bounce and reset. Not timed, ten reps. Remember to reset feet.

Concrete wall, power stance

 Explosive hip rotation

#4 Pitchers cone training (Training balance, leg strength and mobility)

• -       Stand facing the center of three cones, one front and two sides
• -       Lift left leg and extend upper body and right arm and touch center cone gently and come back up with leg still up. 
• -       Rotate upper body and right arm to right cone touch gently and come back to center, repeat for  left cone.
• -       Switch legs and arms. Complete two full rotations with both arms.

Maintain balance, slight bend in balance leg

     #5 Ver-Landers (Saw Justin Verlander crush these, gave them the name, and I have been struggling with them ever since.  Keep back low and stay balanced in the plank position. Balance and core training)

• -       Get on the floor in a pushup position
• -       With eyes forward, lift opposite arm and leg off the ground
• -       Keep proper balance and keep your back as low as you can. 
• -       Bring opposite arm and leg together underneath you and back up
• -       Switch leg and arm.
• -       Do five on each side

Back flat, opposite arm and leg

Contact directly underneath center of gravity

Bonus Workout:  Forearm and Grip Strengthening (Often overlooked, but think of forearms as the transmission in a car. Legs, torso and shoulder are the engine, but if your forearm and grip don’t convert that power, you're losing horsepower!)

• -       Hold a tennis ball or racquetball. Transfer the ball to your thumb and squeeze with each finger as hard as you can.  Ten squeezes with each finger
• -       Small hammer curls. Ninety degree angle shoulder and forearm is crucial.  Hold a hammer or any top heavy object and twist ten times left to center and ten times right to center. Then rotate down and back to center.
• -       Stand up with the hammer at your side, the head behind you.  Reverse curl the hammer ten times.
• -       Do these exercises as a set.

Squeeze and release between each finger and thumb

-Anthony Slama 

Get in the gym and train smart!