WE'VE MOVED!

First off, I want to thank all of you for coming to Aces Elite.  The website has been a great tool for me to communicate with you and I have enjoyed every minute of it!  That being said, I want to let you all know that as of today, I will be shutting down the Aces Elite blog.  The good news is, I'm moving to another site, chriskurtz.wordpress.com, where I will be combining the pitching information with all of the fitness information I continue to use at Bucks Fit on a daily basis!  At chriskurtz.wordpress.com, there will be nutrition information, fitness tips and video, as well as pitching tips and videos.  If you liked Aces Elite, be sure to check out AElite Fitness, where you will have everything baseball, not just pitching, covered.  From off season fitness programming to mechanical breakdown on video, it will all be covered.  Again, thank you so much for making Aces Elite a success and I'm looking forward to unveiling the new and improved AElite Fitness @ chriskurtz.wordpress.com.

Away We Go!

Hi guys (and gals).  I have to say, I'm really excited for this upcoming season for all the players who have been working their tails off this off season.  I've been working with a lot of pitchers in the gym and have seen some tremendous strength gains, regained range of motion (ROM) in their throwing shoulders and hips, and flexibility that some players never thought they'd see.  On top of that, throwing will start for the pitchers I work with this weekend.  Needless to say, this is my favorite time of year because you can really start to see things come together for the guys who have been putting in the effort that's needed to play at the next level.  With that said, I want to talk about the throwing progression you should be making (or your son should be making) over the next couple of months.  Keep in mind that less is more, especially through November and December.  Make the work you put in efficient and don't go overboard with your work load.  For those of you that I can't get to, here is an example of how the guys will progress over the next 14 weeks leading up to tryouts and the beginning of the season:

November (2 Weeks)

• Throw once a week.
• Start with flat ground work at 45 feet for remainder of November
• Make 80-100 throws, including Warm Up throws (which will be between 25-40 throws)
• Throw nothing but 4 seam and 2 seam fastballs.  Work on hitting both sides of the plate consistently

December (4 Weeks)

• Throw twice a week the first 2 weeks, 3 times a week the last 2 weeks.
• Throw 45 feet flat the first week and 60 feet flat the last 3 weeks.
• During the first 2 weeks, make 80-100 throws including warm ups.
• The last 2 weeks, increase the work load to 100-120 throws, including warm ups.  Take the third day of the week to stretch it out to 90-120 feet outdoors (WEAR SLEEVES!) until you feel fatigued.  As soon as you feel that fatigue set in, shut it down, stretch, and call it a day.
• Stick with the 4 seam and 2 seam fastball until the last week of the month, where you can start mixing in change ups.

January (4 Weeks)

• Throw 3 times a week the first 2 weeks, throwing 60 feet flat indoors twice a week, once a week outdoors at 90-120 to fatigue (WEAR SLEEVES!).  Work both fastballs and your change up.
• Throw 3 times a week the last 2 weeks, throwing 60 feet flat indoors the third week, 60 feet on the mound the fourth week, and once a week outdoors at 120-150 feet to fatigue (YOU ALREADY KNOW!).

February (4 Weeks)

• This is when it gets a little hairy.  You have to work within the frame work of your high school team's throwing program.  With that said, you should be throwing at least once a week on the mound from 60 feet, starting with a pitch count of 30-40 pitches in the first 2 weeks.  Work every pitch you throw.  Long toss once a week from 120-180 feet to fatigue.  Work flat ground at 45 feet indoors at least once a week to work on your "stuff."
• The last 2 weeks of the month, work your pitch count up to 50 pitches in the third week off the mound, and 60 pitches the fourth week off the mound.  Throw long toss once a week, trying to work from 150-210 feet to fatigue.  Throw flat ground at 45 feet once a week.

March (2-3 Weeks)

• Throw 60 pitches the first week with your mound work.  Long toss between 180-240 feet to fatigue once a week.  Flat ground work at 45 feet once a week.
• Throw 70 pitches the last 1 or 2 weeks leading into tryouts, throw all of your pitches.  Long toss once or twice a week between 210-270 feet to fatigue.  Work in flat ground at 45 feet once or twice a week.

So there you have it.  That's a basic template, but keep in mind that each player will be different.  The best advice I can give you is to listen to your body.  If you feel good, push it a little bit.  If you're feeling worn out, back off a little bit.  One other thing to keep in mind with your mound work:  Throw between 12-20 pitches, take a break, throw 12-20 pitches, take a break, etc.  You don't want to throw more than 20 pitches per set because you will RARELY DO IT IN A GAME!  Work within a format that will have you as close to game situations as possible.

For any questions, comments, or inquiries, you can email me at aceselite@gmail.com.  Thanks for stopping by and have a great week!

-Chris

NLCS Update

It sure has been a while since I've posted here at Aces Elite and I want to apologize right out of the gate.  Things have been crazy the last couple of months, but are beginning to settle down.  That being said, let's get right to the NLCS juice today.

If you've been watching the Phillies Phight there way towards another world series you've definitely noticed Cody Ross destroying our pitching staff.  It's no secret that whoever has been on the mound has been feeding him fastballs low and in, a pitch that he clearly handles well.  To Cody's credit, he's managed to get himself into hitters counts and capitalize on our pitchers mistakes.  If you've watched his career since he arrived in Florida in 2003, there's always been one part of Cody's game that hasn't allowed him to become an elite player:  He can't hit an off speed pitch.  He is a "Dead Red" hitter, meaning he is a fastball hitter.  He's the type of player that goes to the plate looking for a fastball he can drive and he sure has the hands to do it.

That being said, I was infuriated that Cody Ross saw 3 fastballs in the same exact location.  Now, I will say that Carlos Ruiz did call for each fastball on the outside corner, but the pitchers missed their spots.  In that situation, they need to make sure they miss off the plate (outside), in the dirt, or go with something off speed.  By the time game 2 rolled around, the approach should've changed slightly on Ross to the effect of "He's not seeing anything other than off-speed stuff."  Luckily for the Phils, they were only solo homeruns and you'll hardly ever lose a game because of solo shots.

For any questions, comments, or inquiries about pitching lessons, feel free to contact Chris at AcesElite@gmail.com.  Thanks for stopping in and have a great Monday!

Strasberg to have Tommy John

Unfortunately, for the Washington Nationals and baseball fans everywhere, it looks like we'll have to wait about 2 years to see Stephen Strasburg with the Big League club again. Reports late last week confirmed that the second MRI performed on Strasburg's ailing elbow revealed everyone's worst fear...A torn Ulnar Collateral Ligament (UCL) in his right elbow. This means he will miss at least 12-18 months trying to rehab the injury, and then will have to start building into his throwing program. Even though I'm a die hard Phillies fan, this is tough to watch. Strasburg was the future of, not only the Washington Nationals, but pitching fans across the world. We haven't seen such a young kid with such explosive "stuff" since Mark Prior, who fought shoulder problems throughout his entire career and is no longer in professional baseball. Let's take a step back and break down what may have caused the injury to Strasburg...

1. Overuse - Having the type of talent that he has, Strasburg has probably been throwing way too many pitches since he was a high school student.  With the climate of college baseball what it is today, and what it was while he was coming up as a youth, he was most likely involved with PLAYING baseball year round.  For a pitcher, this is a big no no.  As the old saying goes, "There are only so many bullets in the gun," and I think that rings true to some extent for him.  By pitching year after year after year, he never gave his body the proper time to relax and heal.  To me, fall baseball for pitchers is not necessarily the next step to success.  While I do believe you need to work on your game year round, it doesn't mean you should be out on the mound pitching competitively year round.  I believe the fall is the perfect time for guys to get into a great strength and conditioning program, by building up for next season, and allowing your bodies to correct the weaknesses and imbalances that the spring and summer seasons have built up.  If you are still young (sophomore and younger), go play another sport.  Until you have your scholarship opportunities on the table, there's no reason to give up any other sports.  Go be a kid!  

2. Poor Assessment of Strength Weaknesses - A lot of players I've seen over the years, who develop shoulder and/or elbow problems, generally have a lot of weakness and imbalances in their core, hips, and scapula (back).  Over time, if they are not corrected, a continual deterioration of the soft tissue quality in those areas, will lead to the deterioration of other areas that may be compensating for those imbalances (i.e, elbow begins to breakdown due to a weak back).  Perhaps if he had been assessed a little further, he may have been able to correct his imbalances and prolonged this injury

x
3. Poor Mechanics -  Here's where number 2 and 3 run together.  Because of the way he throws (extremely high scapular load with his elbows above his shoulders), he puts a huge workload on his back.  His legs aren't huge, but that doesn't necessarily mean he's weak.  I think because of his mechanics, he should have been doing a lot more back strengthening, along with mobility and flexibility work, in order to put himself in the best position to succeed and be healthy.  If you watch him throw, he doesn't use his legs as much as his upper half and core.  Let's break it down and take a coaching perspective, post op.  Option 1)  He can rework his mechanics to allow his legs and core to take a brunt of the punishment.  Option 2)  He can spend more time on his upper back, using a 2:1 or 3:1 ratio of every back to chest exercise, and still stay in his mechanics.  It's a tough decision either way you look at it, but if I were in that position as a coach, I would go with option 2.  For him to make such a dramatic change to his mechanics, would take even more time added into his rehab, and he would have to develop a strength and conditioning program that would suit those mechanics. 

The Nationals brass have some serious decisions to make on a man they invested 15 million dollars in.  It will be very interesting to see how things go.  Either way, I hope it works out for him, because he's going to be a pleasure to watch if he can stay healthy.

The Rocket

Let me start off by saying, Roger Clemens was one of my top 5 idols when it came to pitching, as a young pitcher growing up. I always loved guys that not only threw hard, but had that edginess to go along with it. That being said, The Rocket is in some SERIOUSLY hot water right now...

If you haven't heard, Clemens is facing a six-count indictment with a maximum prison sentence of 30 years, but he'll never see that much time. If he is convicted, he'll probably end up serving a year to a year and a half. I remember watching the spectacle on Capitol Hill, seeing Clemens' political buddies sticking up for him, while the politicians seeking the truth essentially laughing in his face for the sheer fact that he was trying to pull the wool over their eyes. It was indeed a very sad day for baseball. If you're a young ball player reading this, please burn the image of a first ballot Hall of Fame talent, about to lose it all because of steroids. The only way to the top, with a clean conscience, is to eat right, work out consistently, and develop an unmatched, tireless work ethic. Although I'm a die hard Phils Phan, check out some of the Mets players GETTING AFTER IT during spring training this year...

There's no doubt that Roger worked hard, and from stories I've heard, his workouts were up to speed with Nolan Ryan, who was the hardest working pitcher of all time. He's in a whirlwind now because he won't admit what he did. Canseco, Giambi, McGwire, Pettite, and A-Rod are just a few of the guys who have come clean, and have been forgiven. Clemens' ego has gotten in the way and landed him in this position. His lawyer, Rusty Harden, is clearly laughing his way to the bank and can't possibly be as stupid as he appears on television. It's scary how delusional the Clemens camp has been throughout this whole ordeal. Clemens volunteered to go to congress to clear his name, with the thought being that if he showed up, proclaimed his innocence, all would be good. Now, his camp is claiming they WANTED the indictment. To me, it's like watching a car crash. It'll be interesting to see how things turn out for one of my all time heroes on the bump...

Summer Ball Coming To A Close

This summer has been quite the grind, and with a week to go with the Bandits 17U squad, I figured today's topic was appropriate.  Any player reading this can feel it; fatigue.  For most of you, you've been playing since the fall, whether it be fall ball or individual work, and have continued up to this point.  That's a solid 10 months of baseball.  Now that your season has either finished, or is about to finish, I want you to do one thing for me...Take some time off.  Take the next 2 weeks to be a kid.  Go out with your friends, go down the shore, kick your feet up, and RELAX!

You guys have absolutely earned it. Once those two weeks are up, it's time to get back in the weight room and start pushing towards next season.  You guys have an opportunity every off season to make yourselves above and beyond what you were this past season.  If you get in the weight room in the middle of August, and continue through the fall, winter, and early spring, you will see gains in all areas of your game.  For now, I want to say excellent work to ALL of you who have pushed through the aches and pains of another long season.  Take some time to enjoy the last month of the summer.  When break time is over, I'll be waiting for you in the weight room...

Bandits Update

So here we are at the end of the week in East Cobb, and boy has it been an up and down week.  As you know, we won our first game Tuesday against the ABC D-Backs from Texas, 8-0.  Wednesday, we played at Sprayberry High School against the All-American Prospect 17's out of Florida, losing 8-0.  LHP Jeff Courter (Archbishop Wood, 2011) threw the ball very well, but a few balls evaded our gloves on that day.  Such is baseball.  Thursday afternoon, we played the Northeast Lumberjacks, from Massachusetts, and prevailed 10-1. LHP Chris O'Brien (Malvern Prep, 2011, UNC Commit) and LHP Matt Hollenbeck (Hatboro-Horsham, 2011) were both missing bats all afternoon, while the lineup went to work on the opposing pitching staff.  Friday afternoon, we had the pleasure of playing at Pope Christian High School, home of the 2009 AAAAA State Champion Greyhounds.  LHP Sean Cosgriff (Germantown Academy, 2011) worked his way out of some early jams to keep the Bandidos ahead, 5-4.  RHP Mark Maksimow (Notre Dame, 2012) came in and carved up the Diamond Jacks Black squad, preserving the lead, and pitching his way to an 8-4 victory.  Today, we played an early game, with LHP Matt Hollenbeck and LHP Jeff Courter pitching on short rest and a ton of moxie.  Unfortunately, we took the loss against Longshots Baseball 11 from Massachusetts, and will play our final game of the tournament tomorrow.  RHP Ryan Filipowicz (Holy Ghost Prep, 2011) will take the mound for the final outing, with LHP Sean Cosgriff in relief.  To all the parents, friends, and family who have supported the Bandits throughout the season, we want to thank you for all the support.  Let's get a win tomorrow!