Week 1 of the left handed throwing experiment went well. My focus throughout the week was on creating a better stretch across the throwing pec by allowing my glove side to clear which will allow the torso to rotate forward over a stable front leg. Here I will detail the program I followed for the first week of the experiment.
Before I get into the details, here’s a video with a compilation of the weeks throwing:
Cool, hope you enjoyed. Now down to business.
Friday: pulldown to get initial velocity: 64.9
Saturday: off
Sunday: Recovery day
-light warm-up with shoulder tube
-low intensity pivot pickoffs with baseball
-recovery routine (trampoline rebounders, upside down kettlebell carries, band pull aparts)
Monday: Blending day
-warm-up
-reverse throws and pivot pickoffs
-roll-in throws with 7, 5, and 3.5 oz plyoball
-1:1 ratio of pivot picks with a baseball blended with crow hops, focus here was on improving glove side, specifically allowing it to clear to create more stretch across the throwing pec area
-recovery routine
Tuesday: Recovery day
-light warm-up
-catch play
-recovery routine
Wednesday: Blending day
-warm-up
-reverse throws and pivot pickoffs
-roll-in throws
-blend pivot picks with a baseball and crow hops
-recovery routine
Thursday: off
Friday (today): velo day
-PR with a velocity of 67.6, up 2.7 mph
My whole goal throughout the week was to improve my glove side so that my torso had a clearer space to rotate over. As I said in the original article here, it wasn’t clearing and was blocking off rotation. It improved a little bit this week, but that will still be my focus going forward as it still needs a lot of work. I suspect some of the velocity gain came from this improved front side, but most of it from general arm preparedness. I threw nearly everyday so my left arm, not used to that, gained some velocity just do to fitness.
That’s all! Stay tuned to see what week 2 brings.
Questions or comments? Leave them below or shoot me an email at brady@dacbaseball.com.