PRIME TIME VELOCITY
THE MISSION OF PRIME TIME VELOCITY (PTV)
The shining jewel for amateur athlete throwing and velocity development -- our mission is to use weight-training, data-tracking and athlete self-organization to promote more athletic and efficient movement patterns in the throwing motion.
Strength lays the foundation for creating and transferring force during the throwing delivery. Tracking data provides athletes instant objective feedback to connect FEEL with RESULT -- and monitor improvement. Self-organization is an athletes ability to organize movement to accomplish a task within the constraints present. Put all of it together -- and you have our foundation for increasing throwing velocity and decreasing the risks of injury.
The cornerstone of any good program is understanding each athlete's training economy. In other words, the amount of stress an athlete can take each day is limited. So, our staff designs each program after determining how much stress each athlete can safely endure -- and monitors athlete performance daily. If adjustments need to be made to an athlete's program, our staff is there to help.
Who exactly makes up our staff? Well, Prime Time Velocity is proud to present our staff of instructors for the upcoming 2020-2021 off-season. All of our trainers bring -- a unique blend of experience, knowledge and credibility to maximize the ability of all our athletes. So, without further ado, the Prime Time Velocity Team for 2020-2021:
Nick Swanson: Director of Operations -- Prime Time Programs (Driveline Certified Pitching & Hitting Instructor)
Brendan Kelly: Director of Prime Time Velocity & Pitching Coach -- Wayne State University (Driveline Certified Pitching & Pitch Design Instructor)
Austin Atwood: Director of Remote Training & Marketing -- Prime Time Velocity (Driveline Certified Pitching Instructor)
Max Bain: Director of Throwing -- Prime Time Velocity & Current Pitcher -- Chicago Cubs (Driveline Certified Instructor in Pitch Design)
Jordan Eaddy: Director of Research & Development -- Prime Time Velocity & National Academy of Sports Medicine Certification (Driveline Certified Pitching Instructor)
Riley McCauley: Director of Player Development -- Prime Time Velocity & Former Pitcher -- Chicago Cubs (Driveline Certified Instructor in Pitch Design)
Griffin Green: Floor Trainer -- Prime Time Hitting & Prime Time Velocity
Adam Bodary: Director of Prime Time Foundations & Director of Recruiting -- Prime Time Velocity (Driveline Certified Pitching, Pitch Design & Hitting Instructor)
While Prime Time Velocity is created by pitchers for pitchers -- it is an elite development program for all athletes, regardless of position. And with the help this incredible staff, athletes progress through increases in volume, intensity and frequency -- both throwing and in the weight room -- to develop efficient movement patterns, increase throwing velocity and minimize acute injury risks.
The goal of any practice is to prepare for performing at your best when it matters most -- in competition. And this program will teach you how to become the guy no one wants to see on the bump.
ASSESSMENT & PROGRAMMING
So, where does this 6-month journey begin? Short answer -- our 360º physical assessment.
Before the program officially begins, each athlete undergoes a physical screen with one of our floor trainers to create profiles on each athlete and fuel the creation of specialized training regimens. The assessment covers three key physical areas: mobility, overall strength and throwing technique.
Once we collect your data and examine the results, our staff sits down with you and your family to discuss the plan moving forward. This is your development -- so we want you to understand exactly how and why every drill and exercise is prescribed in your program.
The assessment truly drives your training. The prescriptions we make, the progressions you'll go through, the variations only you perform. All programming decisions begin with that initial assessment and target areas of improvement with the goal of seeing desired adaptations to athlete performance. Improvements in "mechanics" doesn't happen in a vacuum. They stem from the interplay of prescribed throwing drills, strength and mobility work. Using TRAQ software (mobile friendly), programs are always just a few clicks away all day, every day. And while each program varies, all will include the following on a daily basis:
Constraint Throwing Drills
Game-Like Throwing Program
Post-Throw Recovery Circuit
Individualized Mobility Exercises
STRENGTH & MOBILITY
At Prime Time -- we believe that solid overall strength is the foundation for increasing and maximizing an athlete's throwing velocity. Lack of strength puts an athlete at risk for injury -- as the body simply is unable to handle the stress (torque) that throwing at max intensity places on all athletes. Furthermore, in order to maximize the gains you see from our throwing program -- strength is needed to create ground force and transfer that energy up the chain of your body.
Following an examination of each athlete's current level of strength -- our staff designs baseball specific lifts to increase overall strength, while targeting specific areas of weakness. All lifts will properly interplay with the throwing volume and intensity an athlete performs daily. As with everything else in our program, lifts are designed based on you. To make a long story, short -- no matter how old you are, your experience in the weight room or your current strength level -- we get after it in the weight room.
Pure strength isn't everything though. If that were the case, body builders would be on the ball field. Maximizing throwing velocity and minimizing injury risks takes the blend of strength with mobility. Mobility refers to the ability of a joint to move actively through a range of isolated motion. Mobility is often confused as synonymous with flexibility, but flexibility simply refers to a joint's ability to length -- compared to how well it moves in space.
The throwing motion requires strength in order to produce force and manage stress imposed on the body -- and mobility to transfer that energy efficiently while in motion. So, Prime Time Velocity uses Functional Range Conditioning (FRC) protocols to increase range of motion. All our athletes have daily mobility routine -- via TRAQ software -- specialized based on that initial assessment.
DAILY THROWING ROUTINE
That brings us to everyone's favorite part -- throwing. Each athlete's throwing portion of their program is highly individualized -- based on athlete age, goals and initial throwing assessment. From that, our team prescribes specific constraints throwing drills -- using weighted Plyo balls. Constraint drills are by nature putting an athlete's body in a constrained position before throwing -- in order to reshape deficient movement patterns through self-discovery, ball weight and throwing intent. But, the goal is to perform at the highest level in competition -- so, upon completion of daily constraint throwing work athletes improve their transfer of training through our Long Toss Series. This series varies daily in volume and intensity, but maintains our overall goals -- moving athletically and re-enforcing movement patterns.
In this program, athletes will be expected to throw roughly six days a week -- with daily adjustments in volume and intensity. While each day varies -- throughout the course of the program, athletes will progress through a series of throwing phases. This progression is highly specific to each individual athlete -- and is constantly monitored and adjusted by our staff. All athletes will go through the following training blocks (at varying times of year depending on the athlete):
Mound Blend (position dependent)
Mound Development (position dependent)
WARM-UP & RECOVERY
In order to perform at the highest levels of intensity, the body must be prepared. So, all athletes will have a daily dynamic warm-up to perform upon arrival at our training center. The warm-up incorporates exercises designed to increase body temperature, target limitations in mobility and stability -- and prime athlete movement for performance. A couple of the tools we use on a daily basis include -- shoulder tubes and resistance bands.
Once athletes perform their warm-up and are primed for performance -- they will undergo their daily throwing portion of their programs. Upon completion, athletes execute our daily Post-Throwing Recovery Circuit. As we said, athlete training economy is limited, so proper recovery is essential for maintaining athlete health throughout this program.
Our recovery circuit has three primary goals: maximize ability to perform, reinforce movement patterns and develop force acceptance. Neither may be the most exciting part of this program, but they are absolutely essential for all athletes who wish to perform their best when it matters most.
SLEEP & NUTRITION
While our Post-Throwing Recovery Circuit is one way to help the body recovery from the rigors of throwing -- proper recovery is more than just performing exercises. Preparing the body to handle a chronic workload -- six days a week -- is a blend of multiple things. While warming-up and recovery are the most obvious, two others often over-looked are sleep and nutrition. Sleep is an essential part of allowing the body to recover -- both because muscles and joints return to baseline as well as it allows the mind to function optimally. The body can't move efficiently without the mind. So, get some sleep!
In addition, what is your body using as fuel? What food you eat and how you quench thirst are extremely important as it gives your muscles and joints the nutrients needed for optimizing performance. So, all of our athletes are given an individualized nutrition guide based on their body composition and weight. Consistent weigh-ins are expected and by counting macros (protein, fats, and carbohydrates), we are able to better help our athletes achieve their goals.
Ultimately, the true goal of Prime Time Velocity is to help amateur athletes realize their dreams of playing ball at the the next level. We aren't collecting championships or titles -- our trophies come when our athletes are able to announce that they'll be furthering their playing careers at the collegiate level. We firmly believe that no matter who you are, if you truly want it -- the right school for you is out there. So, we're here to do everything we can to make it happen for each of our athletes.
Using Flat Ground app and our extensive network of relationships with college coaches throughout the state of Michigan -- and the entire Midwest -- we offer all athletes the ability to own their recruiting process. Using Rapsodo 2.0, an Edgertronic Camera and a splash of editing -- we're able to create recruiting videos with pitch metrics for circulation to college coaches throughout the country.
Remote Training is an off-site training option offered at a cheaper rate as opposed to training in-gym. This option allows the athlete to take full ownership of the development process -- while having 24-7 communication access to a trainer through text, call, or FaceTime.
To start the process, each athlete fills out a questionnaire and goes through our physical assessment to generate a baseline. This assessment can be done on-site if the athlete is able. And if not, athletes go through the process of an assessment by sending various videos and metrics focused on the athlete’s current ability, mobility, and strength.
Then, our Prime Time Velocity staff creates an individual profile in Driveline's TRAQ software. TRAQ, is where our trainers program daily activities for each athlete. Athletes are then responsible for completing daily activities and logging velocities and/or weigh-ins when applicable. Trainers expect consistent communication for maximizing optimal results -- but this is player development, so athletes are expected to initiate contact. Whether it be videos of PlyoCare, mound work, or lifts, the more we see, the more we can help you achieve your goals.
Check out our information tab for more information on Remote Training with Prime Time