RUN BY COACH
PAT BAKER

Pat has over 20 years of coaching experience at all levels–from youth to collegiate. Pat pitched in college at the U. of MD. He has been a pitching coach for programs such as Centreville High School, The North Carolina based Dirtbags, and various Travel Teams, and was also the head pitching coach at VBC.

 

 

FIRST CLINIC STARTS DECEMBER 2nd
SESSION A: Dec 2 - 18 | SESSION B: JAN 6 - 24
SESSION C: FEB 3-21

A pitching program designed for players ages 12 through 18 who want to improve velocity and mechanics and reduce arm injury through a complete training program.

This training program runs 3 times/week:
Mon/Wed/Fri, December/January/February, 8-9 PM.
The cost for each General 8 Hour Session is $400/player.

The program will consist of a combination of conditioning routines and hands-on pitching instruction. Each session is limited to only 4 players/group.

TRAINING FOCUS:
• Improve range of motion and explosive movements through strength and flexibility training to increase
velocity and prevent arm injuries

• Improve throwing mechanics
  drills leading up to pre-season bullpens

• Improve location and off-speed pitches

• Develop an in-season throwing routine program

Following an individual assessment of strength, agility, range of motion, and throwing mechanics players are provided with an individual training plan. (See Sample Individualized Plan Below).

PROGRAM DETAILS
Players enrolled in this program attend Mondays, Wednesdays, and Fridays between 8 pm - 9 pm, for at total of 8 one-hour classes.

There are 3 General Sessions A-December, B-January, C-February
Each Session consists of 8 one-hour sessions.

Pre and Post Assessments will be completed. Individual Training Program Outline will vary depending on player.

Individual private pitching lessons may be scheduled in conjunction with this program for an additional fee. Please send an email to request separate lessons.

 

SAMPLE PLAN

60 minute Workout
Player moves through progression of exercises and drills

Set 1 –
roller stretches (calves, hamstrings, glutes, hips, back, quads), big ball stretches (front, back, hips), door frame arm slides and shoulder/forearm stretches

Set 2 –
Med ball step-ups (10 each leg) and lunge walks (5 each leg), bowler squats (10 each leg), glute loads (5 each leg)

Set 3 –
Arm bands – pull aparts wide straight arm (front and overhead-behind), pull aparts short (thumbs up and thumbs in), leg band balance (3x20 each leg)

Set 4 -
Med Ball Dynamic throws:
  a) overhead slam, jump back slam target,
  b) reactive throw/catch, step behind (both sides)
  c) stride, hip-shoulder separate (both sides)

Set 5 –
Throw Drills, leading up to preseason bullpens
  a) Deceleration throw (follow through complete)
      and Step Behind
  b) Dangle and reverse turn
  c) Front leg stable with truck tilt and
      Rhythm torque shuffle

THERE ARE 3 SESSIONS, 8:00-9:00 PM:

SESSION A: December
2, 4, 6, 9, 11, 13, 16, 18

SESSION B: January
6, 8, 10, 13, 15, 17, 22, 24

SESSION C: February
3, 5, 7, 10, 12, 14, 19, 21

 

THE COST FOR EACH SESSION IS $400/PLAYER


If you have any questions regarding The Performance Pitching Program,
please email us using the link below or call us at 703-823-0061:

 

 

WAIVER FORM
All Participants are required to fill out and sign a waiver form before joining any camp, clinic, or group activity at the StrikeZone. You may fill this out in person at the facility, or download a PDF file and bring the completed form with you to the camp or clinic you are attending.

Click Here to download the Waiver Form

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