PRP Baseball

Impactful training and mentoring through the process of success on and off the field.  PRP provides constant assessment, rigorous training, and an unmatched culture to bring passionate athletes to the next level.

10 Yard Dash and Throwing Velocity


One of the several assessments within Winter PRP was the 10 yard Dash. The reason for the assessment was to see the lower half power and speed of our athletes. Measuring a shorter distance focuses more on power and acceleration. The goal was to see how the throwing velocities compared to the athlete’s 10 yard dash.

The assumption was that there would be similarities between those athletes who threw hard and the athletes who ran the fastest times.

Data Consumption

10yd Dash to Velo.jpg

We tested the 45 athletes in the 10 yard Dash at the beginning, middle, and end of the 10 week program. Runners started a standard 40 yard dash setup. Each 10 yard dash test consisted of 3 runs, averaging out the 3 to come up with their official score.

Velocity was assessed in the 2nd week for the baseline test and the 10th week. The data shows the comparison between the final testings for both 10 yard dash and throwing velocity.

From the data in the image to the right, all 10 athletes who threw 85mph or harder ran less than 1.75 in the 10 yard dash. 24 of 25 who threw 80mph or harder ran less than a 1.75 10 yard dash.

Times were more scattered for those who threw less than 80mph. Of those 17 athletes, 7 ran a time under 1.75 seconds.

While this does not show a direct correlation between 10 yard dash time and throwing velocity, there were several similarities throughout the group. Most athletes who showed more acceleration and lower half power were throwing harder than those who ran slower times.

Take Away

With seeing the data on these athletes, it is clear that there are similarities between lower half power and acceleration to throwing velocity. While it is just one way to assess that lower half power, it could be an assessment that gets added into testing for throwing athletes. If an athlete lacks lower half power and acceleration between the 10 yard dash and the broad jump, that should be a big focus in their programming to achieve more velocity. Developing lower half power through plyometrics, sprint work, and strength training can impact both the 10 yard dash and throwing velocity.


If the athlete has a good 10 yard dash and/or broad jump but struggles to transfer that into throwing velocity, the next step becomes identifying the deficiencies and leaks in the throwing delivery.

Developing the engine of the athlete from the ground up can not only help achieve higher throwing velocity, but also take away stress from the arm due to more energy production from the lower half.

Other assessments that we use to get an evaluation of power and athleticism include pulldowns, medicine ball positional and run n gun throws, broad jump, lateral bounds, body weight, and grip strength. Learn more about these assessments and their correlations to throwing velocity on our Blog!

In-Season Development


The most overlooked period of year for player development is during season. Game performance is often determined from how prepared you are. Why would we begin training less and expecting to perform better? When in-season, the focus shifts from development and preparation to win games. This must change.


Why? Why would we want to be so focused on competition that we actually lose performance enhancers such as strength, speed, mobility, and power? What about the risk for injury? If we are in lesser shape, we are more likely to get injured when competing day after day.

The days of running poles, stretching out, and icing in-season are quickly dying, as they should. Learn more below about in-season development and how to properly manage it below.

Shifting the Focus

This blog agrees with shifting the primary focus to game-day preparedness and health. That means we must train to stay in peak shape. Managing the workload to match game-day freshness is where the money is made. Not training to “avoid soreness” or to not get tired is no excuse. The training that you do in-season should rarely make you sore. If it does, you need to get more prepared in the off-season and/or find a new plan to execute.

With the amount of rotation and stability required in baseball, the training should accompany that overloaded stress.

Here are a few ways to reduce rotational injuries and still develop:

Weighted Pallor Press
  1. Reduce medicine ball workload. Train movement patterns in low volume with only 5-20 reps a week with high-intensity.

  2. Add anti-rotational exercises and overall volume. These include Palloff Press, Side Planks, Planks with movement, single leg exercises, and partner banded rotations. To maintain health and power with rotation, we must ensure stability in the anti-rotators.

  3. Add more mobility work on hips and low back. These often take the biggest toll in-season, so make sure to include more of it at the key times in-season. Perfect times to add are post-game, days after start, and to the end of every training session.

  4. A yoga session is another good way to promote health, mobility, and stability.

Get Stronger In Season

Plank Rows

Yes. You can. The key is to properly manage workload in the weight room with game performance. Don’t just follow any randomized plan that promotes strength development while in-season. Create a plan that prepares you for game-day.

Volume on lifts should be low reps and low volume of high-intensity work. Example: After warm-up, 3 sets of 3-4 reps at 70-72.5% of max on back squat or deadlift. Lowering the overall rep scheme but keeping the intensity after prolonged warm-up can push your strength levels.

Here are more examples and key aspects to managing workload in-season:

  1. Increase time during warm-ups

  2. Increase time in post-workout “cool downs” with breathing exercises, mobility, and stabilization work.

  3. Don’t add any “new” exercises. This can promote soreness. If you don’t typically do single leg half-bosu RDL’s, then don’t add them in-season!

  4. Execute your reps! Full range of motion with proper breathing and tempo will go a long way to stress management in-season.

  5. Track your progress. Write down weights, sleep, and nutrition. If you see a dip in performance, strength, or recovery times you can then make detailed adjustments in your day to day workload.

  6. Add low-stress cardio. Running poles is one way to keep your cardiovascular endurance up in-season, but they may not be the best way. Riding a bike, interval training (low rest times, high-tempo, low weight circuits), jumping rope, incline walking, and swimming can be better options to build endurance and recover.

  7. As mentioned above, add an instructed yoga session 1-2x per week!

Maintain the Mind!

One major reason I believe in getting after it during the season is the stress relief and confidence building that occurs in the weight room. Players perform best when they are confident and clear-minded. No better way to develop, flush, or reset the mind than training off the field. When athletes struggle, the first thing that goes is the mind.


Most in-game performance issues come from clouded minds and distracted thoughts. Keeping a consistent training schedule can help players avoid the mental decline during competition.

Add meditation. Give yourself time to relax. The mind needs time to itself. We begin to press when the mind is overloaded. An easy way to do this is to add it at the end of practices or training sessions. Giving 3-10 minutes of time to be quiet both physically and mentally can make a big difference. Athletes, and coaches, must stay in tune with their breath. The best athletes and programs are often quoted with breathing and/or meditation exercises in their regimen.

Listen to Your Body


The best training plans are ones that can be adjusted. You should train hard in-season. But if the body needs a day to be adjusted, then you adjust it. Coaches and players must be willing to listen to their body in-season. It may mean a day off from swinging, throwing, running, playing in-game, or lifting. While it may mean you lifting on a game day or getting up early to fit that missed workout another day, it may make the difference between healthy and hurt.

Understand the end goal for your season. Championship teams are in the best shape when it matters most. Control what you can control by managing your workout and game schedule the best that you can. There is a difference between toughness and being dumb. Work through the manageable situations. Stop when you need to stop.


Get on a plan. Don’t guess. Plan your training around and inside your game schedule. If the best athletes in the world can lift and train on game days then so can you. This doesn’t mean max out the day of the regional finals. It simply means, don’t make excuses for your development in-season.

If you need help getting on a plan, managing your workload, or have questions about anything player development-please don’t hesitate to e-mail us!

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