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to all throwers

A MESSAGE FROM DVS

 
 

 

GETTING STARTED

 
 
 
 

Chapter 1: Program Overview

Get acquainted with the different phases of the program and begin to understand how to create your daily throwing regimen.

 
 
 
USPBL Soreness Protocols

Chapter 2: Planning Your Throwing Schedule

Understand How Often, When, and How Much you should be throwing throughout the week.

 
 
 

Chapter 3: The Efficient Throw

Learn how to measure your success and become an elite thrower as you use our "True Ball Flight" criteria to advance through varying phases of the program.

 
 
 

Chapter 4: Performance Phase (2-4) Advancement Criteria

Learn how to properly progress through Performance Phases 2-4 as you work your way up to your top distance.

 
 

Chapter 5: Thrower's Warm-up

Learn how to properly prepare your body for throwing by infusing fundamental movements into your warm-up routine.

 

 

PHASE OVERVIEW AND IMPLEMENTATION

 
 

performance PHASES

MASTERY OF PATTERN IN HIGH INTENSITY SITUATIONS

  1. PERFORMANCE PHASE 1A: Heavy Bullpen / 100% Effort
  2. PERFORMANCE PHASE 1B: Infield/Outfield / 100% Effort
  3. PERFORMANCE PHASE 2: 75% Distance / 100% Effort
  4. PERFORMANCE PHASE 3: 85% Distance / 100% Effort
  5. PERFORMANCE PHASE 4: 100% Distance / 100% Effort

Training PHASES

PATTERN ENHANCEMENT / WARM-UP / RECOVERY

  1. TRAINING PHASE 1A: Video Analysis & Review
  2. TRAINING PHASE 1B: Non-Throwing Pattern Improvement
  3. TRAINING PHASE 2: 30% Distance / 30% Effort
  4. TRAINING PHASE 3: 50% Distance / 50-75% Effort
  5. TRAINING PHASE 4A: Light Bullpen / 50-75% Effort
  6. TRAINING PHASE 4B: Position Skill Work / 50-75% Effort

YOUR DAILY GUIDE TO BEING AN ELITE THROWER

 
 
 

Marking off your Distances

Learn how to use cones and a twenty foot section of rope to mark off your custom throwing distances.

Soreness Examples

You woke up sore, now what? Our soreness examples will help guide you through some of the most common scenarios.

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FAQ

We provide answers to many of the most commonly asked questions.

 
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Print Outs

Want to take a "cheat sheet" to the field? Easily print off charts and tables for use at the field.

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Throwing Examples

Explore bonus footage of USPBL Player's demonstrating various aspects of the program.

 
 

UPDATE THROWING DISTANCES

If you have successfully completed PERFORMANCE PHASE 4, you are eligible to update your distances. Fill out the information below to receive your new distances.

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