Top Tweets for #90MphFormula
Great start to the offseason, completed the #90mphformula at @ATP_Community:
Video:
330lbs Reverse Lunge
535lbs x 5 Deadlift
220lbs BW
Not shown:
275lbs (total) chin-up
300ft Long toss
Also working on driving baseballs to all fields in the cage.
@BaseballU @BaseballUCT
MLB, NFL & NHL staffs use our #90MPHFormula size metrics:
Height (in) × 2.5 = minimum BW (lbs)
Height (in) × 2.75 = minimum ideal BW (lbs)
Athletes are shocked how fast velo jumps and 60s drop once they reach their minimum ideal weight.
Top 5 tools to evaluate throwers
1 #90mphformula
2 Run and gun
3 Single-leg squat to throw
4 Push-up + overhead reach
5 Mound pens
Track → adjust → retest
Throw Harder Tip #54
Find the variation of lunge you struggle with most.
Back load = pelvic stability/extension
Front load = anterior trunk stability
Off-set DB = lateral subsystem stability
2 DB = grip/upper body strength
KB Hook grip = scap load/trunk stability
#90mphformula
Throw Harder Tip #55
Find the variation of deadlift you struggle with most.
Trap bar = quad strength
Sumo = hip mobility
Conventional = hinge strength/mobility + trunk stability
#90mphformula
Grip isn’t just forearm strength, it’s neural drive
In the #90MPHFormula we use the deadlift to test grip strength power and endurance.
Weak grip = neural fatigue
Strong grip = reduced UCL injury risk
What many overlook is a strong grip w/ inability to control spine.
This is lack of optimal authentic movement/strength capacity
Grip is a window into the nervous system, arm health, and systemic load tolerance
@_kelham pitched 3.2 hit less innings this weekend against Indiana State
Fastball 90-93mph T94mph
3.2 innings
5 strikeouts
0 hits
0 walks
0 runs
#90mphformula #ncaabaseball #collegebaseball #D1baseball #roadto95mph #collegeathlete #pitchdevelopment #mlbdraft
I get the same messages daily from those that “hit the #90mphformula” yet throw 78mph.
Top 3 issues
1) lunge form is 🗑 or executed with a belt
2) deadlift includes hyper extended cervical spine
3) if long toss is truly 300 ft, we have a mechanical breakdown on the mound
@_kelham keep the hard work up & 95mph will be around the corner ⛽️🔥
Also leading 3rd in the nation in saves for NAIA ball with a 1.57 ERA
@real_carner
#barkerperformance #bp #baseball #pitching #90mphformula #90mph #roadto95mph #pitchingcoach #collegebaseball
Optimize Your Pronator Flexor Mass
(And protect your UCL)
1- Clear cervical rotation
2- Own your chin-up, deadlift, reverse lunge (#90MPHFormula Metrics)
3- Get regular deep tissue and fascial work done to the forearm, shoulder, and neck.
2 compound lifts from yesterdays lower body day:
425x5 box squat 275x8 reverse lunge
@TKRecruitingNY @BUncommitted @UncommittedUTR #90mphformula
How to run a 6.5 60-yard dash
(position players)
1) Add plyos and sprint into your daily warm-up.
2) Hit the #90mphformula
3) Get your reverse lunge to 1.75x your bodyweight with exceptional form
4) Add in 20-40 yard max effort hill sprints
Questions? Ask in thread
Throw Harder Tip #8
Greater supination allows for a greater moment arm for pronation. A longer moment arms gives you a greater time to generate velocity and spin.
#90mphformula
Throw Harder Tip #6
The deadlift is a great full body neurological test.
Having a great deadlift WILL NOT make you a great thrower. However, not being able to deadlift 2x bw pain-free with proper form is a huge red flag for elbow, spine, and shoulder issues.
#90mphformula
Throw Harder Tip #5
If your pulldown outpaces your mound velocity by more than 3mph there is likely a mechanical breakdown on the mound.
#90mphformula
Throw Harder Tip #4
Long toss and run and gun can vary slightly in mechanics and velocity, but are both outstanding tools in the tool box.
#90mphformula #howtothrowharder
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