Trevor Bauer (トレバー・バウアー)

MLB All Star & Cy Young Award winner
I teach pitchers how to throw harder with less arm pain
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[Trevor Bauer (トレバー・バウアー) @BauerOutage]

He Got Me Once, Time To Get Even

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

The Truth About Pitching Velocity

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Tommy John surgery is not bad luck. It's a math problem.

Every time you throw, your elbow takes stress. Tommy John happens when the stress on your joint is bigger than what your joint can handle. Stress beat capacity. That's the whole story.

To stay healthy, you have to work both sides of that equation.

Side one: reduce the stress. That comes down to mechanics.

The more efficient your movement, the less stress reaches your elbow. You'll never get to zero — throwing is hard on the arm. But cleaner mechanics is the only way to shrink that stress number.

Side two: raise the capacity. Train your body to handle more load.

That means tendon work. Training the forearm — flexors, extensors, deviators. Building stability in the elbow. Building stability and mobility in the shoulder.

Here's what most people miss: if your shoulder can't absorb the stress, it sends that stress straight into your elbow.

Your elbow ends up paying for a problem that started in your shoulder.

Two sides. Drop the stress. Raise the capacity. Do both consistently and you'll stay on the mound a lot longer.

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Every Punchout From My 15 Strikeout Game

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

You don't need 95 mph to win at-bats. You need a system.

Here are the three things that actually matter when you can't overpower hitters:

1. LIVE AHEAD IN THE COUNT

No velo means I can't survive 2-0 or 3-1 counts. Hitters sit dead red and I have nothing to beat them with. So first pitch strikes are the most important pitches I throw. I want to be 0-1, then 1-2 or 0-2. Put the pressure on them early. Force them to defend instead of hunt.

2. READ REACTIONS

Every swing tells you something. Was he early? Late? Did he foul it the other way? Take a strike on the outer half? I can't out-stuff him — I have to out-think him.

Pop up on a fastball = he's late. Ground ball on a curveball = he's early. Ends up on his toes after a swing = early or looking away. Ends up on his heels = late or looking in.

My formula: slow, slower, slowest. Three different speeds he still has to respect. Mess with timing and you mess with the hitter.

3. TUNNEL AND MOVEMENT

Build 2-3 pitches that look identical out of the hand but go different directions. One runs arm side. One cuts. One drops. If he can't pick up the ball early, he can't find the barrel.

That's the only real edge a soft tosser has — keeping hitters guessing.

Strike one. Timing. Tunnel. That's the whole playbook.

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Eight Strikeouts Already?

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Trevor Bauer's Lift Before A Start

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

I Just Set A New Franchise Record

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Most pitchers panic when they're getting hit. I run a four-step diagnostic instead.

Step 1: Am I giving up hits in hitter counts or pitcher counts?

If they're hitting me in hitter counts, I'm losing the at-bat before they even swing. The fix is simple — work ahead. Get into pitcher counts. If they're squaring me up in pitcher counts, that's not a count problem. Move on.

Step 2: Am I actually executing?

Am I hitting my spots? If I'm missing my locations, nothing else matters. Fix the command on my fastball first. If I'm hitting my spots and still getting lit up, move to step three.

Step 3: Is my sequence backwards?

The rule is most hittable early, least hittable late — for both location and pitch shape. Early in the count I can afford to throw something more hittable and take my chances. But in 0-2 and 1-2 counts, a ball in play can hurt. That's when I need my nastiest pitch in my nastiest spot. If I've got it flipped — throwing my most hittable stuff with two strikes — that's exactly where they're getting me.

Step 4: They've figured out my pattern.

If I'm clean on steps one through three and they're still squaring me up, they're sitting on my approach. So I look at what's getting hit hard versus soft, in versus out — and I flip it. If they're punishing hard stuff late, I start hard and finish soft. If they're punishing soft stuff late, I start soft and finish hard.

The second you flip the pattern, they have nothing to sit on.

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

The pitch most pitchers are missing isn't their nastiest one. It's the boring one in the middle.

Here's how I build an arsenal that actually works:

Three pitches. Three speeds. Three movement shapes. All coming out of the same tunnel.

Up-and-down: fastball, gyro slider, curveball.
Lateral: sinker, cutter, sweeper.
Fast, mid-speed, slow.

The middle pitch is the anchor. Most guys skip it. That's the mistake.

Reason one: the smaller the movement, the easier it is to throw for a strike. So in fastball counts, when I need the zone, I throw the mid-speed pitch. High strike percentage, and it tunnels with the fastball. The hitter sees the same window out of my hand and has no idea what's coming. He's guessing on speed alone. That's where pitchers win.

Reason two: once that middle pitch is doing its job, I never have to throw my curveball or sweeper for a strike. I save the big breaker for two-strike counts, for chase situations, for the moments when missing the zone is actually the right play.

A fastball and a breaking ball is just two pitches. Add the middle pitch and you have an arsenal.

Most pitchers are one pitch away from being almost unhittable. They just keep looking for something nastier when the answer is something simpler.

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

And I’ll play for $0 at any level of the organization so…why am I still not allowed to go back to work?

[Rachel Luba (レイチェル・ルーバ) @AgentRachelLuba]

17 pitchers have been signed by MLB orgs from the Atlantic League so far.

@BauerOutage has been named Atlantic League Pitcher of the Month for both April and May, being recognized as the most valuable pitcher in the league each month so far.

Fans love him.
Stadiums sell out for him.
Teammates love him.
Front offices love him.
He’s never paid a false accuser a single cent.
His false accusers both currently face criminal charges.
And the initial allegations were so BS that he was never charged with a crime, let alone even arrested on suspicion.

Make it make sense.

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Thank you!

[Long Island Ducks @LIDucks]

@BauerOutage has been named the @AtlanticLg Player of the Month for April/May! 🏆

The former Cy Young Award winner tossed a no-hitter, struck out 15 in a single game, and leads the league in WHIP while ranking among the league leaders in ERA, strikeouts, and wins. 🔥🦆⚔️

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Sleep is the only recovery tool that actually matters. Everything else I do after a start exists for one reason: to get me into deep sleep faster.

Here's the full system, because it all stacks.

I split recovery into active and passive.

Active = what I do with my body.
Forearm flexion and extension, radial and ulnar deviations, pronation and supination with a mace ball, waiter carries for the scap, eccentrics for the bicep, tricep, and rotator cuff.

Every single exercise targets the exact structures that got hammered during the game. Nothing random.

Passive = what I do to my body.
BFR (blood flow restriction) for about 25 minutes on and off. 20 grams of protein immediately post-game, more protein throughout the night. Clean carbs, but not too many if it's a night game — because carbs late will wreck your sleep.

An hour of Normatec on the legs. Mark Pro on the arm during that same session. Breathing drills running the whole time.

The breathing work is not optional. After a start, your nervous system is locked in fight-or-flight. Your body is running hot. You have to force the switch from sympathetic to parasympathetic before you can actually recover.

Breathing drills do that faster than anything else I've found.

But here's the hard truth: none of this is the thing.

Sleep is the thing. By a mile. It's not close.

Every other item on this list is just clearing the runway so sleep can land and do its job.

Treat sleep like the tool it is and everything else becomes maintenance.

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Do Soft Tossers Actually Have An Advantage

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Want to throw harder this summer? Pull downs work — but only if you set them up right.

Most guys get two things wrong: how many throws they do per session, and how often they train.

Stop scheduling pull downs by the calendar. Twice a week, three times a week — that's arbitrary.

Instead, go by recovery. Do a session. Monitor your body. The second you're back to 100%, go again. That's how you max out frequency without raising injury risk.

Now for volume — this is where most people get it backwards.

Pull downs train your nervous system to fire faster. You'd think more throws per session means faster gains. It's actually the opposite.

Less volume per session = faster recovery. Faster recovery = more sessions per week. More sessions = more times you teach your nervous system to fire at max speed.

At 5-8 max effort throws I can train three days a week. Try to grind 30 throws in one session and you're getting one, maybe two sessions a week at best.

I stay in the 8-12 throw range. Hard cap at 20.

Lower volume. Higher frequency. That's the formula.

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

I'm convinced the best athletic development setup is a coach who knows everything and an athlete who knows nothing.

The athlete's job is to compete. Conscious thought is the enemy of competition mindset — it's the opposite of flow state.

But elite skills don't build themselves. That requires conscious thought. That's the coach's job, not the athlete's.

The coach handles all of it — training programs, daily adjustments based on how the athlete feels, workload, age, height, weight, movement patterns, time of year.

The athlete shows up to compete and try to win. The coach puts him in positions where competing will develop the right skills. Rinse and repeat.

But this only works if the athlete trusts the coach 100% and the coach actually knows what he's talking about. Rare combo.

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Throwing Harder Actually Creates More Movement

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

How To Beat Any Lineup

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

I Built The Perfect Baseball Cleat

[Trevor Bauer (トレバー・バウアー) @BauerOutage]

Scariest At Bat Of My Life