Alan Jaeger has three major pitchers on his website who I assume used his program. One of them is Joel Zumaya.  Joel Zumaya is quoted on Jaeger’s website saying:

“The Jaeger Sports Training Program has helped me improve the health and strength of my arm..”

Joel Zumaya’s career has been plagued by injury and he just recently broke off his shoulder bone while pitching a game. I have honestly never heard of this injury until this happened. If I was his pitching coach, I would personally take responsibility for his injury’s because bad mechanics is what is causing them. Chris Oleary will tell you why here. Jaeger’s next victim or should I say poster boy is Barry Zito. Not really known for his velocity which is what Jaeger teaches and what Zito is quoted saying on his website:

“Working with Jaeger Sports the past eight years has made my arm very strong…”

Finally we have Dan Haren. Dan is Jaeger’s best prospect out of the three and I have no bad information on him. It is hard to say that these poster boys are the results that have made Jaeger who he is today.  I wouldn’t be writing this article if Alan Jaeger wasn’t recognized in the baseball world. He has a following of people and I am a little confused why. He has a proclaimed 20 years of experience, he is stationed in Los Angeles, California and he only has one Big League Pitcher who is half way descent and injury free. This doesn’t make sense. Why is he so recognized and why is Nolan Ryan using his program with the Rangers?

I have come to a conclusion on this issue. Alan Jaeger is teaching Voodoo. He has put a spell on the baseball world and he has everyone fooled. Can someone prove me wrong? Show me proof that what he teaches can hold up in court! Show me the evidence! Show me the scientific data! I mean for God’s sake Jaeger do what Chris Oleary has done and break it down for us. Is that much to ask of a coach who is proclaiming to have 2o years of experience? Using words like “Freedom,” “Warmth” and “Looseness” to describe pitching mechanics makes you sound like you are teaching a yoga class. I can understand how yoga would support a mental game but pitching mechanics, NO WAY. Yoga is an isometric exercise and pitching is an explosive fast twitch anaerobic event. It isn’t possible that your understanding of yoga is what made you successful in the pitching world. I would rather believe that you have used the teachings of “Joe Boo” from the movie Major League before believing that yoga can increase pitching velocity.

I am writing this article in hopes that Alan Jaeger or his posse can post on the comments here some scientific data supporting the Jaeger throwing program. The only requirement is that the data must be posted on his website or some type of media that has his stamp. If Alan Jaeger can not produce some type of documentation that proves why his program is great then I have no choice but to say it, “Up your butt Joe Boo!”

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I do not own these photos. This is a collection I obtained from the web. To view Professional Pitching deliveries in video format select here.

There are some random images in the slideshow. You are better off sorting with the slider at the bottom of the slideshow to find what you are looking for.

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Pitching velocity is the product of momentum and torque. You can read countless articles on this site about Momentum and Torque. Pulling the ball down during release prevents early internal rotation which is a key component to velocity as stated in the American Sports Medicine Institute (ASMI) case study called Comparison of High Velocity and Low Velocity Pitch Deliveries.

Dr. Andrews case study states:

….the maximum shoulder horizontal adduction occurred later and maximum shoulder internal rotation occurred earlier at greater ball velocities.

Notice that Tim Lincecum, who’s fastball averages in the high nineties, proves this component in the case study true in his picture above. He is releasing the ball above his shoulder and head. He couldn’t release the ball any earlier than in his picture. There is no pull down phase in this high velocity delivery.  Early internal rotation occurred  because he has met ever component of greater ball velocity described in the ASMI case study. He has “less lead knee flexion velocity after front foot contact” which we find just before this image, “greater lead knee extension velocity at the time of ball release,” “Maximum shoulder external rotation” which also occurred before this picture and finally “forward trunk tilt at ball release.” Tim Lincecum is the epitome of this ASMI case study, especially early internal rotation.

To give an example of a pitcher who is fighting against his potential velocity by pulling the ball down to release would be this picture here. This happens because of a flaw in timing. When the front foot lands and momentum is slowing down then the arm must take over. The pitcher must pull the ball down to create more external rotation that was lost when his momentum slowed down. Momentum must accelerate all the way to ball release to support top velocity. Just like a plane taking off, momentum must not stop or velocity will suffer. In the case of pitching the arm suffers as well because this adds more wear and tear on the arm. Notice that both of these pitchers are almost in the exact same position but the pitcher here is releasing the ball in front of his face and his elbow has not extended. This tells me that his momentum has stopped and his arm is doing the majority of the work. This also means he created poor hip to shoulder separation at front foot strike which caused his arm to throw the ball too early in the delivery. The most important perspective of the ASMI Comparison of High Velocity and Low Velocity Pitch Deliveries is the timing of each component. If any of the four velocity components stated in the case study initiate too early then the proceeding component will not reach its maximum potential.

When you find yourself losing momentum and pulling the ball down to release you will notice that your ball pulls down as well as it reaches the plate but when you get early internal rotation you will notice that your ball jumps out of your hand and looks like it is rising as it reaches the plate. This is an increase in velocity. To prevent launching the ball high you must make sure you are achieving maximum forward trunk tilt at ball release.

When working to improve on these four components of velocity you must practice them in reverse not continuing until each component is mastered. This is the only way to develop top velocity and to break the conventional wisdom that says these mechanics can not be taught.

In conclusion, Alan Jaeger’s Long Toss program may sound good on video or his website but scientifically it fails. Next time you find yourself trying to pull the ball down at release to create velocity check your momentum because your velocity is slowing down.

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Frequently Asked Questions About MLB Open Tryout Camps.

*Note: The information below comes from Major League Baseball at MLB.com. Please read the frequently asked questions below before posting a comment or sending us an email.

Q. “Who is in charge of your tryout camps?”

A. Territorial scouts from the Major League Scouting Bureau sponsor the tryouts. They work for Major League Baseball and all 30 major league organizations.

Q. “Are there any age requirements as to who can tryout?”

A. All players must be at least 16 years old to participate.

Q. “What should I bring to the camp?”

A. Bring gear that you would practice or play a game in. (Hat, cleats, glove, baseball pants). Bats and balls are provided at the workout. Catchers may want to use their own catching gear.

Q. “Is there any cost involved to tryout?”

A. The tryouts are free of charge. Transportation costs are those of the participant.

Q. “I’m a center fielder and a pitcher. Can I tryout at both positions?”

A. No, a participant will be asked to choose their best position.

Q. “Can I go to other MLSB Open Tryout Camps?”

A. Yes, participants can attend as many of the tryouts as they wish.

Q. “Do I have to register for the camps?”

A. Registration cards will be passed out prior to the beginning of each camp to identify each participant.

Q. “Who watches the players at these camps?”

A. All thirty major league baseball organizations are invited to the tryouts.

Q. “If a team is interested in me after seeing the tryout, can they sign me to a professional contract on the spot?”

A. No, the tryout camp must be finished and the participant cannot sign until he leaves the facility.

Q. “What are the chances of a baseball player signing a contract out of a MLSB Tryout?”

A. About 1 out of 1,000. This is a rough estimate made by TopVelocity.net

If you have any questions that you would like to add to this MLB FAQ, please post your questions below.

DO NOT GO TO THE CONTACT PAGE AND SEND AN EMAIL OF YOUR QUESTION.

If you would like more information on what to expect at a MLB Tryout then read this article on MLB Tryout 101. It is important to be prepared before attending the event. The MLSB runs every tryout the same and you will look stupid if you do not know what is going on.

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Dr. Jobe FW, Dr. Tibone JE, Dr. Perry J, Dr. Moynes D performed a case study called An EMG Analysis Of The Pitching Shoulder. This study is the proof that the accelerator muscles in the arm do not fire when the arm is moving forward. Which means the arm muscles do not activate to generate the velocity of the pitch. Here is a summary of the study.

Five male subjects’ throwing and pitching motions were analyzed by dynamic electromyography and high speed photography. Electrodes inserted into the deltoid and rotator cuff muscles attempted to define muscle activation patterns during the throwing and pitching cycle. The wind-up or preparation (Stage I) had no consistent pattern. Cocking (Stage II) had a sequential muscle activation pattern of first deltoid activity, followed by the S.I.T. muscles and finally by the subscapularis muscle. Acceleration (Stage III) had a lack of muscle activity, even though the arm was accelerating forward in space. Follow-through (Stage IV) was the most active stage with all the muscles firing intensely. The muscle patterns observed during the cycle were largely characteristic of attempts to decelerate the arm.

So if the accelerator muscles of the arm are not activated when the arm is moving forward then what is actually happening? The answer is elastic energy!

First, what is elastic energy? The best way to understand elastic energy is a rubber band. When you stretch a rubber band it builds elastic energy and this is the energy that launches it off of your finger if you are shooting it at someone. A rubber band is very similar to a muscle. If you stretch a muscle like a rubber band it also builds elastic energy. This is proven to be more effective in generating speed and velocity than just contracting the muscle for the same effect. The science behind this discover is called the Stretch Shortening Cycle(SSC). The definition as found on Wikipedia is, A stretch-shortening cycle (SSC) can be defined as an active stretch (eccentric contraction) of a muscle followed by an immediate shortening (concentric contraction) of that same muscle. This means, if you can stretch your accelerator muscles to initiate a contraction then you potentially can generate more velocity in your fastball than just contracting the same muscles.

There is no better visual representation of elastic energy and the SSC than Hideo Nomo. This stretching for pitchers must occur after front foot strike when the shoulders begin to open and the arm is still cocked back. After front foot strike you must allow your momentum to thrust your chest forward while your arm is stretching back. This is where the SSC happens in the delivery. Now, before you stop reading this article and take off outside to try it out, you must understand more about how this SSC works. To understand this perspective and training approach even more I will reference an article from the Journal of Orthopaedic & Sports Physical Therapy. You can read the article HERE.

The title of the article is Stretch-Shortening Drills for the Upper Extremities: Theory and Clinical Application. It was writen by, Kevin E. Wilk, PT’, Michael 1. Voight, MEd, PT, ATC, SCS2, Michael A. Keirns, MA,, PT, ATC, SCS3, Vern Cambetta, MA4, lames R. Andrews, MD5, Charles 1. Dillman, PhD6.

The article starts by explaining that the SSC is only effective if the eccentric contraction is of short range and explosive.

The muscle’s ability to use the stored elastic energy is affected by time, magnitude of stretch, and velocity of stretch. Increased force generation during the concentric contraction is most effective when the preceding eccentric contraction is of short range and is performed quickly without delay.

Research does support that the faster a muscle is loaded eccentrically, the greater the concentric force produced.

This is important to understand because when you first feel the results of the improved SSC in your own delivery you are going to want more. This means you are going to try and stretch it out more like Nomo in the pic above. This will only work against you because as the quote states above the SSC is only effective if it happens quickly and by increasing the range of motion this could potentially slow down the explosiveness of the stretch and shortening cycle. I do believe when learning something new it is better to over exaggerate. You will learn how to use the SSC quicker, if you overstretch this position, so you can feel the creation of more elastic energy. Later you can work on its efficiency and explosiveness.

As with all good information there comes the catch. There is one mechanism in the body that will limit your potential to generating more elastic energy and it is called the golgi tendon. This tendon is located at the insertion of skeletal muscle fibers. This tendon is there to shut off the firing of the muscle if the tension becomes to damaging to the muscle fiber.

Since the golgi tendon organ serves as a protective mechanism limiting the amount of force produced within a muscle, its stimulation threshold becomes the limiting factor. Desensitization of the golgi tendon organ may be possible, thereby raising the level of inhibition and, ultimately, allowing increased force production with greater loads applied to the musculoskeletal system.

I believe that this desensitization of the golgi tendon occurs when your limits are pushed during training. This is another reason for performing a good strength and conditioning program that is sport specific and built around the SSC.

The implementation of the stretch-shortening program begins initially with the development of an adequate strength and physical condition base. The development of a greater strength base results in greater force generation as a result of both the increased cross-sectional area of the muscle and the resultant elastic component. In order to produce optimal strength gains, a structured plan must be instituted to prevent potential over-use injuries.

It has been the authors’ clinical observation that patients performing stretch-shortening exercise drills have accelerated muscular performance gains compared with individuals who have not trained in this fashion.

The most significant contraindication to an intense stretch-shortening exercise program is non involvement in a weight training program.

This last quote from the article states the importance of a weight training program to not only increase the benefit of training with the SSC but that it is crucial to your health. This should be a wake up call to pitching coaches like Dick Mills and Alan Jaeger who preach against weight training for velocity.

If you are sold on the mechanical and training approach of the Stretch Shortening Cycle then I would recommend you purchase the Ace Pitcher Handbook plus Velocity Enhancement. The handbook has a full medicine ball and strength training program that not only helps you develop more elastic energy in your delivery but it has a strength and conditioning program that supports it. Purchase it today and start gaining velocity with the SSC!

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Instructions:

Start with your basic leg lift. A slight bend in your back knee and shift your weight more over your back leg.

As you start your hips to the target, squat hard on your back leg. Hold this position as you lower your front leg to the ground with your hips moving towards the target.

The goal is to land in this position. This is a difficult drill so it will take time to be able to land the drill in the position in the picture. Notice that the back leg is turned over and the hip is pointing towards the target. Also notice that the front knee is not bending over the front toes. The upper body is in full “Separation.” Glove arm pointing towards target and throwing arm is relax with a pinch of the shoulder blade to hold it back.

* Do not allow yourself to fall into the final position. Control the stride and focus on holding the load position in picture 2. This is the only way you will be able to match the final position of the drill.

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Evidence that the MLB folded this hand is in articles like this here on MLB.com. The title says it all, Coach wants methods to catch on in bigs – Jaeger’s old-school, unorthodox regimen preserves arms. What will they do next, MLB forcing their pitchers to run longer distances for conditioning! This is just mind blowing. Alan Jaeger’s reason for his old school approach, over the new school approaches of the MLB which are still old school in my book, is in his quote here from the article.

“Among nature’s mightiest, most majestic creations are the Great Redwoods, which stretch skyward to heights of 350 feet and beyond…..But what might happen if you planted a baby Redwood tree in a greenhouse with a 10-foot ceiling reinforced with steel? The tree, much like a young Geisha girl’s feet shoved into unusually small shoes, would never reach its intended growth capacity. Both are examples of natural development being stunted, unnaturally. This, says Alan Jaeger, is the plight of pitching arms in America — and, by extension, many arms in Major League Baseball.”

The fact that this is the language that Jaeger uses to coach pitchers through his program is child’s play. If I was forced into a debate over this rhetoric I would have to counter his analogy with an analogy that is similar and defines the new school approach of Bigger, Stronger, Faster. My analogy would go something like this.

“Among nature’s mightiest, most ferocious creations is the Awesome Lion, the King of the jungle, who has the strength and speed to caught a Gazelle and rip his flesh to pieces…….But what might happen if you caged this Lion in a 30 foot cage reinforced with steel and barbed wire and force him to attack and kill large elephants and hippos? Much like the way Michael Vick raised his pit bulls for cage fighting. The day the lion was freed from his cage he would more than likely devour everything in his path. This, says Brent Pourciau is how I train my pitchers to grow Bigger, Stronger, Faster so they can reach their potential velocity or maybe even exceed my expectations.”

The fact that the likes of Nolan Ryan would actually entertain this old school approach on arm health for his Ranger pitchers makes me believe that major league baseball is going backwards again. Just when I thought the likes of Tim Lincecum had pushed the MLB into a new school revolution I was wrong. I believe the only hope that the MLB has is Dr. Andrew’s. If he finds the time to convince the MLB with his scientific studies of why arm injuries occur when unorthodox methods like Jaeger’s “air it out” throwing program are used then maybe the MLB will step into the future of strength and conditioning. Until then I am going to remain an MLB outcast and preach against this nonsense!

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Last week the Assistant GM for the New Orleans Hornets called me about implementing a core strength and flexibility program for the team. My reply was not taken well by him because I laughed. After I regained my composure I explained that if you have a well thought out strength and conditioning program, core strength and flexibility components are built in and done on a daily basis. I felt it was a waste of the teams time for me to go in once a week for thirty minutes to train explicitly on core and flexibility work. Needless to say; he was not very happy with my reply.

This conversation did trigger a host of thoughts about past training concepts, present training concepts and future training concepts. I remember the days when strength coaches had a background in either power lifting, olympic lifting or bodybuilding. Then high intensity training became the fad of the day. That was followed by sport specific training. Sport specific training gave way to core and stabilization training, which gave way to functional training. What do all these training methods have in common? A lot of books and videos have been sold. Yes, I am jaded and sarcastic by nature. I just want to know; what ever happened to a basic well thought out training cycle? I think coaches and athletes are so impressed by the latest line of training equipment and the latest training fad that they forget about the basics of performance: power, strength and speed. This is not an indictment of training philosophy, but an article to provoke thought.

I incorporate some faction of every training philosophy in my training cycles. I pride myself on being able to steal from the best and worst programs. If I can find one thing to make my training cycles better than my athletes are getting better. When it comes to training I do not dismiss anyone or any system. I will learn from anybody, anywhere, anytime.

Now if you employ this technique when writing a training cycle things still have to mesh and it has to be logical. I have seen training cycles thrown together that made absolutely know sense. There are facets of training programs that you can use to enhance your training cycles. For example:

Bodybuilding – a ridicules repertoire of exercises
that can be performed.

Power lifting – absolute strength lifts, max effort
lifts and dynamic effort lifts.

Olympic lifting – explosive power and speed lifts.

HIT – lifting for muscle hypertrophy, endurance
and volume.

Core/Stability – building your athletic foundation.

Functional Training – isolateral and balance training.

Rehab -joint stability work.

Sport Specific Training – there are few exercises that truly mimmick sport. This has always been a catch phrase that I have true distain for. If you’re an athlete who is getting stronger, more powerful and faster then your getting better athletically.

You can take bits and pieces of different training philosophies and mold them into a coherent and concise program. Do not pigeon whole your athletes into one training system. Let your guard down and absorb knowledge form non traditional sport training areas. Don’t be swayed by entire training systems that come around every two to three years. Stick to your basic philosophy and enhance it with sound practices of other philosophies.

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Every coach knows that speed is the most dominate factor in sport. Coaches recruit fast athletes and design their offenses and defenses with that speed in mind. If these afore mentioned assumptions are correct, then, why are strength coaches training these same athletes to become slow and un-explosive.Training an athlete to become faster is not relegated to speed work on the field. You don’t take a highly recruited, gifted and genetically superior athlete into the weight room and do nothing to improve his speed and
explosive capabilities. Whether it is intentional or unintentional, strength coaches around the country are training their athletes in the weight room to become slower.

This is not an attack on training philosophy. It is an attack on the lack of common sense in the strength field. No matter what your training philosophy – Power lifting, Body-building, Olympic lifting or High intensity training, you can improve your program with a little common sense.

CST (Common Sense Training)

Rule #1
Train for strength not endurance. Remember your training for strength not a triathlon. Don’t spend an extreme amount of time in a hypertrophy phase or endurance training. Train at five reps and
below at eighty percent and above. Do this as soon as possible in your training cycle. You have to be strong to run fast, so why train above six reps? Your goal is to get strong – to run fast, not to lift long – to run slow and long.

Rule #2
Train explosively. Olympic lifts train the athlete to explode and use maximum possible force. Athletes will develop a high rate of force, a key point in sports training. Athletes who implement these lifts in their lifting program will train fast twitch muscle fibers, the fibers employed to give you speed, explosiveness and power. In essence performing an Olympic lift is performing a fast, explosive weighted jump. Sprinting in essence is a series of fast, explosive bounds. These lifts will directly help an athlete run faster Implement lifts such as: power clean, hang clean, power snatch, hang snatch, split jerk and jerk from the rack. The amount of weight does not matter as much as bar speed.

Rule #3
Train your VMO. Training the vastus medialis will help decrease ground contact time which is crucial to increase speed. Incorporate exercises such as: chain back squat, chain front squat, walking lunge and split squat into your program.

Rule #4
You need hamstring and low back strength. Because the back squat is one of the test for lower body strength in most programs, strength coaches sometimes over look the hamstrings and lower back. The hamstrings are connected to the glutes and back extensors. This is through the sarco-tuberal and dorso-sacral ligaments All lower body workouts should involve exercises for both the hip extension function and the knee flexor function Knee flexion exercises: leg curls and glute/ham raise. Hip extension exercises: Romanian deadlift, goodmorning reverse hyper and back extensions.

There are coaches with superior educations and impressive resumes who either over think while writing their cycle or under think while writing their cycle. When all else fails just use some common sense..

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What to expect at a MLB tryout!

If you are planning to attend a MLB Scouting Bureau tryout then you need an idea of what is expected of you. When you arrive at the tryout you will need to check in. Arrival times are usually early in the morning and it is good to be a little early. When you check in you will be asked to fill in a questionnaire. The information they will be requesting is basic contact information, what schools have you played for, have you been drafted before and if you are under the age of 18 you will need a legal guardian to sign for you. There is a number at the top of the sign up form that is your identity for the rest of the tryout. Do not forget your number. The scouts hate it when someone forgets their number.

After everyone has checked in you will then be asked to meet on the field and organized into lines based on position. YOU CAN ONLY TRYOUT FOR ONE POSITION. Do not ask if you can tryout for two or more positions. Once you are put into your lines based on your position you must remember your position in the line. This is the order you will tryout in for your position.

The first event of the tryout will be the 60 yard dash. This is for all positions except pitchers. Pitchers will not run the 60 yard dash. Pitchers will wait on the side while all positions run the 60 yard dash.

Two players at a time will be timed in the 60 yard dash. It goes pretty quick so make sure you are paying attention when your number is called. Do not ask for your times after you run. You can ask for them after the tryout is over. If you have a good time you may be asked to run again at the end of the event.

After the 60 yard dash is finished, this is when the pitchers will pitch off of the mound in the bullpen. You will be put into lines to warm up before entering the bullpen. You must be warm before entering the pen. They will clock your velocity on the first pitch and remember that first pitch is critical to your success in the tryout. You should get about 6-8 pitches and make sure every pitch is 100%. They will ask you to throw some off speed pitches at the end if they want to see it. The worst thing you can do is not be ready!

After your 6-8 pitches in the bullpen the pitchers are done until cuts are made for the simulated game in the afternoon. Find a comfortable place to sit and stay out of the sun.

While the pitchers were throwing in the pen the position players are hitting in the cages. They are looking for bat speed. You will not get many pitches to show your skills so make sure you are ready right out of the gate.

After hitting in the cages all position players will go to their position. They will start from the outfield and work into the infield evaluating your arm speed and quickness. Once again you will not get many throws so take advantage of what you get.

Once all players have been given their opportunities to show their talents the scouts will make their cuts. They will have you all meet together and give you a speech about how it is getting close to the end of the road in your career and you all have some discussions to make. Blah Blah Blah. Then they will call out the names of those who they would like to see perform in the simulated game in the afternoon.

If you do not make it, don’t worry, because the odds of making it out of a Scouting Bureau tryout is poor. Just continue to attend any tryout you can find. I would also recommend independent minor league tryouts. If you do make the tryout then get some lunch and get ready to sit around again.

The simulated game is exactly that. Pitchers will pitch two or three batters and position players will face the pitchers and play the field. They are mainly looking at the pitcher and hitter at this point. They want to see how the pitchers perform against live hitting and vice versa. Pitchers make sure that your velocity is up and your location is on point. They are still recording your velocity and they want to see how effective your pitches are with the hitters.

The simulated game is your opportunity to show them more of what you can do. If you perform well they will stay in contact with you and if you perform poor they may not. It is really a crap shoot and if you are going to make it somewhere it will be determined on how well you persist. Just like I said to the guys who will not make the first cut, don’t give up if you really want to play professional ball. I believe if you don’t give up, something is bound to happen. Search the web and this site for more tryouts. Remember if it doesn’t work out there is always next season.

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