Kolby Rich, CSCS

Strength and Conditioning Coach | Philippians 4:13 ✝️

[Kolby Rich, CSCS @kolbyrich]

The serratus anterior plays an important role in scapular upward rotation, posterior tilt, and protraction during overhead movement.

For overhead athletes, developing serratus strength and endurance can help build the capacity needed to handle repetitive throwing demands.

[Prep Baseball Indiana @PrepBaseballIN]

8 AM look at ‘28 Christian King (PA, @christiank3571)

FB 85-88 T 89
SL 75-77 (short 🧹)
CH 81

6’3” frame projects for more. Clean operation w/ more on the way. Bullied w/ heater.

Big follow for @PrepBaseballPA at #PBFG26 👍

#16ABC | @ShooterHunt | @DanCevette

[Nora Stutzman 2028 @NoraStutzman28]

We were lucky enough to get some good games in despite the ⛈️ at Atlanta Legacy. Thank you to all of the coaches who came to watch us compete. Spending the next week getting ready for AFCS in Indy!
Highlights ⬇️

@VAFuryPlat2028 @TopPreps @IHartFastpitch @SBRRetweets
@CoastRecruits @D1ProScouts @ImpactRetweets
@ExtraInningSB @LineDsoftball @PrepSoftball @PA_recruit @kolbyrich

[Ty Lagoni @lagoni_ty]

In the Transfer Portal
(2 Years of eligibility)

Bucknell 3 hole hitter and SS/ C

Played all 51 games
2x Patriot League Player of Week
@PHCC_Baseball alum

109 MPH EV
1.8s Pop (Caught 5 Games)

@FlatgroundBats @PVSbaseball @mattmartinBSBL @d1baseball @ProspectsLive

[BioPrecision @BioPrecisionLLC]

INVITE ACCEPTED ✅

Welcome to the Filthy 40, @milanfluhme44

[Nora Stutzman 2028 @NoraStutzman28]

Colorado never disappoints! 🏔️ Great competition, awesome teammates, and I caught a bunch of trout… and fly balls. 🎣I came through in a few clutch moments and had a lot of opportunities in the outfield. Grateful for every rep and excited to keep improving!

@VAFuryPlat2028 @TopPreps @IHartFastpitch @SBRRetweets
@CoastRecruits @D1ProScouts @ImpactRetweets
@ExtraInningSB @LineDsoftball @PrepSoftball @PA_recruit @kolbyrich

[Lucas Wells @lucaswells2027]

Receiving gauntlet @pghbaseballlab with @maxy_do_well while injured!

[Ty Lagoni @lagoni_ty]

Entering Transfer Portal (2 years eligibility)

Bucknell SS/C
Batted 3rd
Played all 51 games
2x Patriot League Player of Week

109 MPH EV
1.8s Pop (Caught 5 Games)

@PVSbaseball @mattmartinBSBL @TheMayorsOffice @FlatgroundBats
@d1baseball @PGCollegeBall

[Kolby Rich, CSCS @kolbyrich]

In short they bridge the gap between strength and speed by improving how efficiently you handle high velocity force

[Kolby Rich, CSCS @kolbyrich]

Fast eccentrics improve the ability to absorb and redirect force quickly which is a key quality for sprinting and change of direction

[Kolby Rich, CSCS @kolbyrich]

Eccentric training is also associated with improvements in tendon stiffness neural drive and rate of force development all important for speed expression

[Lucas Wells @lucaswells2027]

Here’s a lift from last week with @kolbyrich 2 days post fracturing my throwing hand. Lifting 5-6 days a week and catching with @maxy_do_well multiple times a week‼️

[Kolby Rich, CSCS @kolbyrich]

Split-Stance Forward-Facing Low-to-High Cable Lift

Trains trunk strength and control while allowing the scapula to move freely through the pattern.

Useful as accessory work for developing strength and movement quality.

[Nora Stutzman 2028 @NoraStutzman28]

Super excited for Colorado! Come check out our stacked @VAFuryPlat2028 team! SCHEDULE ⬇️

@TopPreps @IHartFastpitch @SBRRetweets
@CoastRecruits @D1ProScouts @ImpactRetweets
@ExtraInningSB @LineDsoftball @PrepSoftball @PA_recruit @dbatpittsouth @DBATSPORTS @TCSFastpitch

[Kolby Rich, CSCS @kolbyrich]

Pretty simple.

Grab a med ball, find a field, and get to work.

[Kolby Rich, CSCS @kolbyrich]

10x10 sprint protocol by Derek Hansen. Simple setup for acceleration, conditioning, and return-to-sprint progressions.