WELCOME, ATHLETE

Current Plan: FREE

⚠️ IMPORTANT: Consult a physician before starting any exercise program. These programs are for educational purposes only and are not medical advice. Read Full Disclaimer

CONSISTENCY IS KEY

Small daily efforts compound into massive results

RECRUITING CALCULATOR

Enter your stats to find schools that match your profile

FASTBALL VELOCITY (MPH) *

AGE *

HEIGHT (INCHES) *

Example: 6'0" = 72 inches

WEIGHT (LBS) *

DIVISION

STATE (OPTIONAL)

TRAINING PROGRAMS

🔒 PRO ONLY

LOWER BODY POWER DEVELOPMENT

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D1 LEVEL

Duration: 6-8 weeks | Frequency: 2-3x/week

Focus: Explosive legs, hips & glutes | Texas A&M, Driveline, Cape Cod protocols

CLICK FOR 2-DAY SPLIT + PROGRESSION PLAN

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VELOCITY DEVELOPMENT PROGRAM

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+3-7 MPH

Duration: 8-12 weeks | Frequency: 3-4x/week

Add MPH to your fastball | Driveline & TopVelocity protocols | Weighted balls + plyometrics

3-PHASE PROGRAM WITH VELOCITY TRACKING

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COMPLETE ATHLETE STRENGTH

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ALL LEVELS

Duration: 12 weeks | Frequency: 4x/week

Total body strength & athleticism | Speed, power, agility | MLB protocols

4-DAY SPLIT: LOWER BODY • UPPER BODY • SPEED/AGILITY • TOTAL POWER

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BASEBALL MOBILITY PROGRAM

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DAILY

Duration: 15-20 min | Frequency: Daily

Improve ROM, prevent injuries, enhance performance | No equipment needed

3 ROUTINES: PRE-TRAINING • POST-TRAINING • DAILY MAINTENANCE

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BODYWEIGHT POWER TRAINING

Perfect for young athletes - No equipment needed

Jump Squats - 4x10 ℹ

Explosive lower body power, land softly

Single-Leg Bounds - 3x8 each

Build unilateral power and balance

Pistol Squats (Assisted) - 3x5 each ℹ

Single-leg strength, use doorframe for support

Broad Jumps - 4x5

Horizontal power development

🔒 PRO ONLY

BODYWEIGHT CORE & ROTATION

Essential for pitching mechanics

Rotational Push-Ups - 3x10 ℹ

Push-up then rotate into T-position

Bicycle Crunches - 3x20

Rotational core strength

Mountain Climbers - 3x30 seconds

Core endurance and conditioning

Plank to Side Plank - 3x8 each side

Anti-rotation and oblique strength

BODYWEIGHT UPPER BODY

Build throwing strength

Pull-Ups/Chin-Ups - 4x max

Lat and back strength for deceleration

Diamond Push-Ups - 3x12

Tricep and chest strength

Pike Push-Ups - 3x10

Shoulder strength and stability

Inverted Rows (using table) - 3x12

Scapular retraction and mid-back

✓ FREE ACCESS

ARM CARE & RECOVERY

Essential injury prevention for ALL pitchers - Available to everyone!

Band External Rotations - 3x15 ℹ

Daily arm care, use light band, slow controlled movements

Prone Y-T-W Raises - 3x12 each

Scapular strengthening, prevents shoulder injuries

Wrist Curls/Extensions - 3x15

Forearm strength, protects elbow

Band Pull-Aparts - 3x20

Shoulder health, do before and after throwing

✓ FREE ACCESS

⚠️ SHOULDER INJURY RECOVERY

Consult with physician before starting - For post-injury rehabilitation

Pendulum Swings - 2x15 each direction ℹ

Gentle mobility for early recovery, bend at waist and let arm hang

Wall Slides - 2x10

Scapular control and overhead mobility

Isometric External Rotation - 3x30 sec

Press arm against wall at 90 degrees, no movement

Band External Rotation (Light) - 2x15

Start with lightest band, progress slowly

✓ FREE ACCESS

⚠️ ELBOW/UCL RECOVERY

Post-Tommy John or elbow injury protocol

Wrist Flexion/Extension - 2x15

Forearm strengthening, use light resistance

Pronation/Supination - 2x15

Forearm rotation with light dumbbell or hammer

Ball Squeeze - 3x20

Grip strength and forearm activation

Eccentric Wrist Curls - 2x10

Slow 5-second lowering phase for tendon health

✓ FREE ACCESS

⚠️ ROTATOR CUFF RECOVERY

Rebuild shoulder stability and strength

Scapular Squeezes - 3x15

Retract shoulder blades together, hold 3 seconds

I-Y-T Raises (Prone, No Weight) - 2x10 each

Face down on bench, raise arms in each letter position

Side-Lying External Rotation - 3x12

Light weight, elbow at 90 degrees

Sleeper Stretch - 2x30 sec each side

Gentle internal rotation stretch

WELCOME, ATHLETE

CONSISTENCY IS KEY

RECRUITING CALCULATOR

YOUR PROFILE

MATCHING SCHOOLS ()

TRAINING PROGRAMS

LOWER BODY POWER DEVELOPMENT

VELOCITY DEVELOPMENT PROGRAM

COMPLETE ATHLETE STRENGTH

BASEBALL MOBILITY PROGRAM

BODYWEIGHT POWER TRAINING

BODYWEIGHT CORE & ROTATION

BODYWEIGHT UPPER BODY

ARM CARE & RECOVERY

⚠️ SHOULDER INJURY RECOVERY

⚠️ ELBOW/UCL RECOVERY

⚠️ ROTATOR CUFF RECOVERY

WELCOME, ATHLETE

CONSISTENCY IS KEY

RECRUITING CALCULATOR

YOUR PROFILE

MATCHING SCHOOLS ()

TRAINING PROGRAMS

LOWER BODY POWER DEVELOPMENT

VELOCITY DEVELOPMENT PROGRAM

COMPLETE ATHLETE STRENGTH

BASEBALL MOBILITY PROGRAM

BODYWEIGHT POWER TRAINING

BODYWEIGHT CORE & ROTATION

BODYWEIGHT UPPER BODY

ARM CARE & RECOVERY

⚠️ SHOULDER INJURY RECOVERY

⚠️ ELBOW/UCL RECOVERY

⚠️ ROTATOR CUFF RECOVERY

CHOOSE YOUR PLAN

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