Integrated Performance Blog

 If you’re like most athletes right now, you’re starting to feel it. The grind of the season is real. You wake up sore, it takes longer to get loose, and by the end of practice, you’re wondering if your body’s just tired or if something more serious is going on.

This is one of the most common quest...

One of the most frustrating things you can experience as an athlete is getting injured and thinking your only option is to shut everything down. I get it. You’re told to rest, step away, and wait. But here’s the truth:

Completely shutting it down might be the worst thing you can do. 

Let me exp...

Let’s talk about one of the biggest mistakes I see baseball players make—especially during the season:

They stop strength training. 

And I get it. You’re trying to save energy for game day. You don’t want to risk being sore. You’re already dealing with long practices, tight schedules, and extra tr...

Let’s talk about something that catches a lot of athletes off guard: compensation patterns.

Your body is smart. When one area isn’t moving well—say, your hips or shoulders—it finds a way to keep you going. It “cheats” by making other areas work overtime. This might help you push through a game or a...

What is the main goal as a pitcher? To throw absolute fire, right?! We want to blaze it right past the hitter, don't even let him have a chance to get the bat off his back shoulder. If he does, the ball is already in the catcher's mitt. 

We also want to paint the corners. If for some reason the hit...

There are periods of no throwing throughout the year for every baseball player. Whether is in the off-season for 8 weeks, or you had to stop throwing due to some nagging pain or soreness that you  were experiencing. One thing we do not want to do is go from nothing to full throwing very quickly, tha...

I recently had a conversation with a player about ways he could improve himself as a baseball player. This player is an absolute beast and willing to do whatever he needs to take his game to the next level. 

When we were talking, he kept listing off different baseball programs that he signed up to ...

I often get asked, what all needs to be done to keep an arm healthy and strong for a baseball player. There are many things that can be done, but most get broken into two categories to train:

1. Train movement
2. Train the arm itself

The body has to move well in order to limit stress on the arm whe...

I was recently asked by a player what he should be doing to help his recovery. He said he was always tired before his workouts and games. He felt as if he was doing everything he could to help recover from each workout. 

He was foam rolling, using the compression boots, and even stretching, but he ...

Velocity is talked about a lot on the area that most players want to improve. Pitcher's and fielders could both benefit from improving their throwing command whether it is on the mound or throwing across the diamond. 

There have been many drills and exercise's to improve throwing velocity to varyin...

Long toss is an integral part of building arm strength and arm speed. If done correctly, you can get big improvements on your throwing velocity as well. If done incorrectly, you may find yourself with a tired or painful arm at the wrong time and possibly even an baseball injury. 

A few things to...

Every off-season I get the question: Should I take time off throwing and if so, how much time should I take off?

Throughout the year, your arm and body go through a lot of stress. With any type of stress, in order to build strength and durability, we need some time for recovery and restoration. The...