Advanced Pitcher Training Program Multiple Session Package

(meet two-to-four times per week)


This program is designed for players ages 11 through 18 who desire to improve velocity and throwing mechanics and reduce arm injury through a complete training program. 

Training Focus:

  • Improve range of motion and explosive movements through strength and flexibility training to increase velocity and prevent arm injuries
  • Improve throwing mechanics – drills leading up to preseason bullpens
  • Improve control and develop off-speed pitches
  • In-season training and throwing program



Players sign up for a multiple session training package.  Each session is scheduled for 75 minutes for a total of 25 training hours.  Players can choose to train two, three or four times per week at VBC Merrifield Indoor Training Center, beginning mid-November 2018 through March 17, 2019.  Following an individual assessment of strength, agility, range of motion, and throwing mechanics, and velocity reading  players are provided with an individual training plan. *See Sample Individualized Plan Below. Players are periodically tested during the program to show progress.




Players can choose to train two, three or four times per week.  Players enrolled in this program can attend Mondays and/or Wednesdays, and/or Fridays between 3pm-5:30pm and/or Sundays between 9am-11:30am.  Flexible scheduling: Players can select their schedule on a weekly/monthly basis to reserve starting time slots. 

Starting Time Slots are:

Weekdays (Mon, Wed, Fri):  *3pm, *3:15pm, 3:30pm, 3:45pm, 4pm, 4:15pm (*middle school students). Sunday slots are available if you cannot make the weekday slots.

Sundays: 9am, 9:15am, 9:30am, 9:45am, 10am, 10:15am

 At no additional cost Pitchers enrolled in the Adv. Pitching program can hit in “open machine cage” on Fridays between 4pm-6pm (no instructor provided).


Click Here to purchase your Multiple Session Package and one-hour assessment  


*Individual Training Program Outline - will vary depending on player – 75 minute Workout Sample    Player moves through progression of exercises and drills/bullpen work.  Each Station supervised by VBC coach.


Set  1 – roller stretches (calves, hamstrings, glutes, hips, back, quads), big ball stretches (front, back, hips), door frame arm slides and shoulder/forearm stretches


Set  2 –Med ball step-ups (10 each leg) and lunge walks (5 each leg), bowler squats (10 each leg), glute loads (5 each leg)


Set 3 – Arm bands – pull aparts wide straight arm (front and overhead-behind), pull aparts short (thumbs up and thumbs in), leg band balance (3x20 each leg)


Set 4 - Med Ball Dynamic throws:

a)     overhead slam, jump back slam target,

b)     reactive throw/catch,  step behind (both sides)

c)      stride, hip-shoulder separate (both sides)


Set 5 – Throw Drills, leading up to preseason bullpens

a)     Deceleration throw (follow through complete) and Step Behind

b)     Dangle and reverse turn

c)      Front leg stable with truck tilt and Rhythm torque shuffle


Set 6 – Weight Training

a)     Back Rows hold (3x12)

b)     Push Ups (3x15)

c)      Curls and forearm (3x10 each arm)

d)     Triceps (3x15)

e)     Palms in pull downs (3x12)

f)      3 Lb weight shoulders – out to side thumbs down and in front thumbs up



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