Integrated Performance Blog

I hear all the time is: What sets the best of the best apart? What distinguishes the guys at the top of their careers—whether it’s at the professional level or just achieving their highest potential—from those who fall short or plateau?

The answer, consistently, is routine. The top performers have ...

Finding the right program to create the most robust athlete can be a challenge, especially if you are trying to do it by yourself as an athlete. The goal of strength training should be to create a balanced athlete that can create the most force in many different movement patterns.

In order not to m...

The other week, we went over what we should be doing to prepare for the second game of a double header. The other, but similar, challenge is to be prepared and ready to play in the second game in a day when you have a few hour break.

Much of what you would do is similar to what you would do in betw...

In order to perform at our best day-in and day-out, we need to make sure that we are ready to perform at our peak for that day, but also have the next game or outing in mind. In order to do this, we have to balance readiness and development daily.

We can do this by performing activities that get ou...

I often get asked "What should I be doing between games to stay warm, or what should I do to get ready for the second game in a double header?"

This can be looked at differently than if you were playing two games in a day separated by several hours. There is not much time between games in a double ...

There are many different feelings a pitcher may have after they get off the mound and into the next day. A lot of times, I will get asked if what a player is feeling is normal or if it is something they need treatment on. General muscle soreness is something that you only need a couple restoration s...

As the baseball season winds down, knowing how much time to take off from throwing and what to do during this time can be confusing. The MLB Pitch smart guidelines do a great job recommending the right amount of time you should take off throwing based on your age. Those recommendations can be found ...

Pitching is a violent, high velocity activity. Over the course of a game, a pitcher's tissue quality will decline. After an outing, it is best to restore some of those tissue and movement qualities that may have decreased over the course of the game.

There are 3 key things to target when restoring ...

A pitcher wants to make sure their body is fully prepared to step on the mound and throw their first pitch before a start. Pitching not only includes the arm but also the rest of the body.

When planning out a specific warm-up for an individual pitcher, there are 4 main groups of exercises that need...

Ankle mobility is crucial in pitching to allow you to load into your back hip to produce the most force towards home plate. This allows a pitcher to become more efficient to perform at their best and to be durable. There has also been some evidence that limitations in ankle mobility has been correla...

The ability to be able to stop yourself with your lead leg as a pitcher is crucial to be able to transfer force from your body to the ball. Without hip internal rotation, you may not be able to transfer this force efficiently which can lead to a decrease in performance (velocity and accuracy) or dur...

A baseball season can be long and tiring, especially for a pitcher as the innings and pitches begin to add up. If you notice that you are starting to feel a little sluggish and your velocity is starting to drop a little, you may be losing thorax, or upper back, rotation.

Thorax rotation is crucial ...