Wisdom of Chad Rodgers

ChadRodgers

Followers of this blog know that Matt works out regularly in the off-season with Chad Rodgers, former Baseball America top prospect and current LHP for the Minnesota Twins organization. Matt is fortunate to have Chad as a mentor, friend, pitching coach and strength/conditioning sensei. Chad has recently teamed up with Show Me Strength and is a regular contributor to the site. Every time Chad puts up more wisdom, you can also find it here…

5 Moves to Get Ready in a Hurry

Soft Tissue Troubleshooting for Pitchers #1

3 Nutrition Tips to Right the Ship

2 Lessons for Up and Coming Baseball Players

Soft Tissue Troubleshooting for Pitchers #2

Taking Your Game to the Next Level

The 3 Biggest Mistakes Kids Make While Throwing

Rethinking Common Post-Game Recovery Protocols

Throwing Progressions from the Ground Up

Inchworms for Young Athletes

A Day In The Life of My Stomach

5 Keys To A Productive Bullpen Session

5 Lessons in 140 Games #1

5 Lessons in 140 Games #2

A Day in the Life of My Stomach

Hacking Your Offseason #2

Hacking Your Offseason #4

Hacking Your Offseason #8

20 Lessons Learned in Professional Sports #1

20 Lessons Learned in Professional Sports #2

20 Lessons Learned in Professional Sports #3

20 Lessons Learned in Professional Sports #4

20 Lessons Learned in Professional Sports #5

20 Lessons Learned in Professional Sports #6

Biggest Off-Season Training Problems

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Off-Season Throwing Program Phase #3

(Perform 2x per week with 2 days of back-to-back throwing using long-toss one day and simple catch the second day with a goal of staying loose)

Warmups at 20 feet: 5 wide-stance throws facing partner, 5 scap-pinch throws, 10 one-knee throws.

45 feet (ball in back and front, don’t go past front ball): 10 wide-stance throws.

15 throws at 60 feet: 15 step-ins paired with cross behind to balance (alternate the two).

90 feet: 10 step-backs.

105 feet: 8 back-pedals.

Pull-Downs to 60 feet: slowly bring it back in for a 15-pitch flat ground at 75% effort all pitches.

Focus Points

  • Increase arm strength gradually.
  • Continue developing consistent arm slot, keeping front side strong and tight throughout delivery.
  • Do workout after program.
  • Add light shoulder work in after throwing (stabilizations or light tube work for bloodflow only).
  • There must be a day off in between double-throwing sessions to continue to progress.

Watch CJ Wilson’s front side = consistent arm-slot delivery here:

Off-Season Throwing Program Phase #2

(Perform 3x per week with at least 1 day off in between)

Warmups at 20 feet: 10 wide-stance throws facing partner, 15 one-knee throws.

10 Throws at 45 feet (ball in back and front, don’t go past front ball): 10 figure-eight throws.

10 throws at 60 feet: 10 jump-backs

15 throws at 75 feet: 15 cross-behinds with arm swings

Focus Points

  • Drive off back side, strong front glove side to a tight finish.
  • Stick the finish. NO CHASING! Stick the landing on each throw.
  • Do workout after program.
  • Add light shoulder work in after throwing (stabilizations or light tube work for bloodflow only).
  • There must be a day off in between throwing sessions to continue to progress.

Off-Season Throwing Program Phase #1

Here is an outline of Matt’s 2011 off-season throwing program which is performed in conjunction with the Tuff Cuff program, individual pitching mechanics training and ongoing strength/conditioning work:

(Perform 3x per week with at least 1 day off in between)

Warmups at 20 feet: 10 wide-stance throws facing partner, 10 one-knee throws.

5 Throws at 30 feet: 5 scap-pinch throws.

20 Throws at 45 feet (ball in back and front, don’t go past front ball): 10 side-stance throws, 10 figure-eight throws.

20 throws at 60 feet: 10 jump-backs, 10 hot-feet

Focus Points

  • Drive off back side, strong front glove side to a tight finish.
  • Stick the finish. NO CHASING! Stick the landing on each throw.
  • Do workout after program.
  • Add light shoulder work in after throwing (stabilizations or light tube work for bloodflow only).
  • There must be a day off in between throwing sessions to continue to progress.