RST Pitching/Throwing Development Program

Program Philosophy

The RST approach to pitching/throwing is a GROUND UP approach and applies to all throwing and not just pitching. So if your player is an infielder, outfielder, or catcher they can also benefit from the program increasing velocity and accuracy while maintaining a healthy arm. Before looking at arm slots, release points, or grips, we first develop the back leg load and front foot stability. Without a proper back leg load all energy must be generated in the arm. Without front foot stability all energy is absorbed in the arm. Lacking the proper lower body ability to load, to generate energy, and to absorb energy can lead to chronic soreness or worse yet arm injuries, not to mention inconsistent pitching.

Pitching is a FULL BODY HIGHLY DYNAMIC EXPLOSIVE MOVEMENT occuring on the x-y-z axis (3-dimensional). This is difficult in itself, but asking a pitcher to deliver a pitch at a certain location, with movement, with high velo, in a high pressure game situation is asking alot from a young pitcher. Most young pitchers have multiple weak links in their kinetic chain, so telling a young pitcher to do this or do that or make this adjustment is like asking an adult to go run a marathon, go climb mount everst, go cycle a 100 mile race. If the weak point in th kinetic chain is never addressed, then no amount of telling a young pitcher to do this or do that will help. A primary focus of RST Baseball is to identify the weak links in the kinetic chain, put together specific drills to address those weak points but at the same time implement a comprehensive full body development program and develop a routine to prepare to throw/pitch. We want to give the young pitcher all the physical (and mental) tools to be highly dynamic and explosive all while dominating on the mound all while having a healthy arm.

Program Highlights:

• 50% of the information is coming from 3 of the best pitching gurus in the country
• 50% of the information is RST specific drills and body development
• Steps & Drills are designed to be progressive: static, semi-static, component by component, dynamic, to full dynamic pitching
• WARM UP TO THROW. WE DON'T THROW TO WARMUP !
• Dynamic Warmup
• Medi ball work specific for throwing/pitching. Mediball Drills
• Static Pitching: wall drills Wall Drills
• Mechanics: always work out of the stretch, close off, load, break with thumbs down, show back pocket and back #, reverse the thumbs, shoulder separation, glove tuck, front foot stability, clean finish. Pitching Mechanics
• Band work to get all muscles firing, specifically back muscles (decelerators). Band Exercises
• Plyo Balls for throwing/pitching. Plyo Ball Drills
• Trunk Rotations to get the feel for shoulder separation
• Single Leg Load
• Long Toss
• Step & Throws
• Double Hops with Rips
• Single Leg Load Again
• Flat Ground & Spot Ups
• Change Up & Cutters (RST almost never teaches curve balls to players under 14)
• Long Toss variations & Rips are gearing up a pitcher to apply the effort for long distance into effort at pitching distance
• Variations of drills, hops, loads, distances, throwing effort will make the pitcher more athletic
• The body becomes more and more efficient as it undergoes the stress from all the drills above.
• Apply maximum stress to the body without applying maximum stress to the arm in the form of medi ball, band, static pitching, flat ground work, etc.
• Keep all drills on flat ground so we can get more repetitions without maximum stress on the arm due to 2X-3X force due to the slope of the mound.
• As the body becomes more efficient, the mechanics will become more efficient in a more natural way, then we can layer additional drills and adjustments on top of this natural transition.
• Pronation drills with a hold
• Band Work again to flush out throwing and get good blood flow for recovery. Band Exercises
• Icing to reduce inflamation and make room for good blood flow for recovery
• Leg development is occuring in almost all drills. We want the legs to do all the work during the delivery of a pitch
• Show and not just Tell the young player how to pitch, so RST coaches live in the trenches and perform the drills with the young players
• Pitching/Throwing (and Hitting) specific weight training, i.e. legs, core, back muscles. Lifting Workouts