Connected Performance

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Throwing hard is all about how well an athlete can utilize their center of mass to best capitalize on rotating. Jared Jones is an excellent example of demonstrating the importance of creating time in such ballistic movement like throwing. At the end of the day throwing is going from one foot to the other at a very high rate of acceleration. Rushing the beginning of the throw by shooting the center of mass too far and too early can result in the throw breaking down.

Warm‑up routines are supposed to prime your body and mind. But when they become rituals you can’t live without, they turn into chains. A rain delay, a quick call to the pen or a different schedule can destroy you if you need conditions to be perfect. Great pitchers thrive in messy environments because they use routines as anchors, not crutches.

Mobility is a buzzword in every sport. Pitchers chase more hip rotation, greater layback, deeper scap retraction and bigger separations. But achieving extreme positions means little if you can’t move powerfully within them. Stop chasing positions for their own sake; instead, cultivate strength and control throughout your range.

Athletes often jump from one trendy drill to the next, hoping to find a silver bullet. They buy new gadgets and copy viral exercises without asking why they’re doing them. When performance stalls, they blame the tool and move on. Drill‑hopping wastes time, confuses the nervous system and distracts from foundational work: consistent throwing, strength through range, mobility and sequencing. Coaches sometimes add to the problem by promoting specific drills as the key to velocity gains rather than explaining the principles behind them. Are you chasing the newest shiny toy or are you actually getting better?

Chasing mechanics or strength numbers but nothing is working? You're focused on the wrong thing.

Move like an athlete to throw like an athlete.

Let rotation drive the throw: “turn and throw” instead of “push and separate.” This aligns with how position players naturally move. Use objective feedback: Track velocity and accuracy in quick‑throw drills. Athletes will see that efficiency, not effort, produces better numbers. Vary slots: Position players tend to have varied arm slots. Incorporate throws from different slots and distances to build strength through range.

Some of the cleanest deliveries in baseball come from position players who step on the mound. How do shortstops and outfielders move to the bump and look so natural? It’s not magic; it’s the environment they came from.

Cueing distal components interrupts this sequence by prioritising the transmitter over the generator.

Throwing is a manifestation of this multi‑planar motion.

Pitching coaches often target body parts. “get your elbow up” “stay back on your heel” “drive your back knee.” But that’s only hurting you.

One of the most important starting to points to teaching basic rotation - the pelvis! Something we’ve really been drilling into our guys @Curry_Baseball is pelvic orientation and posture through various movement patterning drills. Always great stuff by @feole_21.

CXN Athlete @CamCraft2026 went from struggling to break 80 MPH to now touching 91 MPH and signing to a D1 school. He's been absolutely killing it with Coach @Pthorsen11 and the results are showing!