Prime Sports Performance

The pigeon stretch is a good way to improve hip external rotation ROM, but only if you do it correctly.

A common error with this stretch is an overly bent knee and abducted hip position which reduces the stretch’s effectiveness. A good rule of thumb is to maintain right angles in the hip and knee of the leg you’re stretching.

A study in the European Journal of Sport Sciences looked at over 2,000 Olympic athletes from 13 different countries to examine their starting ages (age when they began playing their sport), specialization ages (age when they focused solely on their sport), and length of their “sampling period” (number of years between starting their sport and specializing in it).

The results of the study seem to support the idea that early sport specialization is not necessary to achieve high levels of performance later in life, and that the majority of the Olympic athletes studied tended to specialize between the ages of 13 and 16.

Interestingly, even the athletes who specialized early (prior to 13) still accumulated an average of 4-5 years of “sampling” before specializing, which is a longer sampling period than several of the sports which showed a later specialization age. These early specializers tended to compete in sports like gymnastics which require a lower starting age, but even then they were engaging in other sports or at least play outside of their sport.

We’re hiring! If you’re a highly motivated throwing/pitching instructor looking for a full time job with benefits,
Shoot us an email at [email protected]

As an athlete if you want to stand out from your peers all you have to do is put in a modicum of effort when you’re not in the gym. Once you get to high school, most of your peers are participating in some kind of training. Once you get to college, they all are. The extra work athletes put in on their own is what separates the wheat from the chaff.

Trying to contort your body to create the greatest amount of hip-shoulder separation possible when throwing is a good way to completely ruin the flow of energy through your body and kill velocity. Don’t force it. It’s about being relaxed through the torso until the right time and then uncoiling aggressively.

This winter’s throwing program at is going to be HUGE! This year’s program will be led by and , and we’ll be providing the best overall throwing development program the Baltimore area has to offer.

If you want to learn to throw harder, add a new pitch to your arsenal, or improve your current pitches, we can help you make those improvements this winter and come out in the spring throwing NASTY stuff. If you aren’t a pitcher and just want to throw rockets across the diamond, we can help you with that too. If you’re interested in improving arm health and reducing injury risk, we’ve got you covered there too.

Contact us through our website or via DM to request more info or sign up, and we’ll get you all set!

https://thebushleagueball.com/2023/07/31/james-gladden-could-be-the-next-baltimore-bred-maryland-terrapins-star/

James Gladden Could Be the Next Baltimore Bred Maryland Terrapins Star James Gladden is a division one baseball player from Baltimore, Maryland. We see negative narratives pushed on Baltimore city everyday, but there are some positives from the city as well. Sports ha…

Hell of a week for and as their teams faced off for the first time this season. 8P 0R 3H 1BB 8 K for Jordan and 3HR 9RBI for Max in the vs series. Making the PSP squad proud!💪🏻💪🏻

Congrats to .gillis on his commitment to today!

Quinn has been one of our most consistent hard workers over the last couple of years at PSP and has made some big strides in speed, strength, and power. Couldn’t be prouder of the work he’s put in and can’t wait to see him play college ball!

Make the most of your offseason with an individualized training program tailored to your needs and goals, and get your skill work in too with free cage/tunnel time 💪🏻💪🏻⚾️⚾️

Email [email protected] or DM to set up an assessment/consultation session and learn how we can help you have your most productive offseason possible!

Shoulder impingement is a fairly common problem for throwing athletes, and tight/overactive rhomboids can be a contributing factor.

The orientation of the rhomboid muscles relative to the scapula means that they can retract the scapula, but they also serve to downwardly rotate it. If the rhomboids are constantly “toned up” this can make it difficult to upwardly rotate your scapula, which forces more shoulder movement to come from the glenohumeral joint, which can contribute to shoulder impingement and pain when throwing.

This problem sometimes pops up in athletes who are over-conscious about maintaining “good posture” and are constantly squeezing their shoulder blades together. This can also happen as a result of poorly executed shoulder exercises like prone Y’s and trap raises where the lower trap doesn’t do its job of downwardly rotating the scapula, and the rhomboids and upper traps are allowed to take over the movement.

If you find that you have this problem, soft tissue work with lacrosse/tennis balls is a good start to fixing the problem, along with “retraining” your shoulder blades to move freely into upward rotation when doing overhead movements.

🚨🚨 PSP Hitting Academy is live!! 🚨🚨

Coach Joe Hirsch of the organization will be running our inaugural hitting academy program this year helping hitters increase their power and hit-for-average tools, optimize their swing mechanics, and dial in their mental approach at the plate.

Coach Joe spent last season working with the High-A Dayton Dragons doing video analysis for their hitters and working with the coaching staff to analyze and interpret data, and he’ll bring those skills to this year’s hitting academy program to make sure our players are getting the best, most advanced techniques possible.

Each participant in the program will go through a full assessment to identify their strengths and weaknesses, and then begin a comprehensive program to help them perform at their absolute best this spring!

Contact Coach Joe directly via the contact info above to sign up or get more information, or just shoot us an email at [email protected]

PSP would like to officially welcome the newest member of our team, hitting instructor Joe Hirsch!

Joe has worked in player development for the Baltimore Orioles, Arizona Diamondbacks, and Cincinnati Reds. In each of these roles, Joe ran various kinds of baseball technologies, captured video, and interpreted data and analytics for the coaches and players. This past season, he was with the Cincinnati Reds running video and technology for their High-A Affiliate, the Dayton Dragons.

Some of the players that Joe has worked with include Oriole major leaguers Ryan McKenna, Mike Baumann, and Zac Lowther. In 2022, he worked with Baltimore native Jose Torres as well as Reds Minor League Player of the Year, Elly De La Cruz.

Joe will be available for hitting instruction and swing analysis/evaluations starting next week! Shoot us an email at [email protected] or shoot us a message on our website to get to work with him!

Couldn’t be prouder of on his commitment to play college baseball at next year! ⚾️⚾️⚾️

Pat has put a ton of work in with the PSP staff over the last couple of years and has made huge strides as a result of his work ethic 💪🏻💪🏻📈📈

Looking forward to seeing him dominate on the mound this spring for Calvert Hall before heading down south for the next chapter.

PSP would like to officially welcome our newest sports performance coach Aubrey Moffett to the team!

Aubrey is a certified strength and conditioning coach, personal trainer, performance enhancement coach, and EXOS-certified Absolute Speed and Multidirectional Coach 💪🏻💪🏻📚📚

Aubrey is a former college football player, and his training focuses on helping his clients build speed, strength and power that transfer to the field. Aubrey specializes in training speed athletes and football players, and has worked with NFL athletes from the Baltimore Ravens, Washington Football Team, and the New York Giants 🏈🏈🏈

Check out Aubrey’s Instagram page at and give him a follow!

There’s a real fine line between doing just enough and doing too much in training. For in-season athletes it’s better to err on the “just enough” side of that line, otherwise you run the risk of negatively affecting performance, and possibly directly contributing to an injury.

Pitching with fatigued forearm muscles? Velo’s gonna be ⬇️ and UCL injury risk ⬆️

Running a 60 too soon after doing a bunch of Nordic curls? Risk of hamstring strain ⬆️

Taking a ton of BP swings when your abs are tired from too many crunches? Risk of oblique strain ⬆️

It’s tempting to push the envelope in training, but you have to be smart about when and how you’re doing it. It’s not worth it to miss weeks or months of training and/or competition due to injury because you didn’t have the patience to consider the long term.

✅ FIX YOUR ROWS ✅

When performing rows, there are a few things you want to make sure you’re using your mid and lower traps to pull your shoulder blades into retraction and posterior tilt.

It’s common to see newbie lifters default to a lat-dominant rowing pattern (you’ll even see the pecs try to help sometimes). This is no bueno.

Next time you’re doing some rows, double check to make sure you’re hitting the right muscles, not just rounding over 💪🏻💪🏻💪🏻💪🏻

Big congrats to Jordan Geber] on signing with the New York Mets! Can’t wait to watch this dude shove at the professional level.

with .repost
・・・
Welcome to the New York Mets Jordan Geber Jordan Geber]

We’re looking to add a high-level hitting instructor for baseball and softball players to our staff here at PSP! As a member of our team, you’ll get to work in conjunction with our strength and conditioning staff to produce the best hitters in the Baltimore area.

A strong understanding of baseball/softball swing mechanics is a must, as well as an understanding of the connections between swing path, launch angle, and exit velocity. Advanced baseball or softball playing experience, while not necessary, is a big positive. The ability to teach an overall hitting “approach” and mental training for hitters are also big positives. Should be comfortable using current technologies ie Rapsodo, SwingTracker, Blast, etc.

If you’d like to join our team, shoot us a DM or email at contact@primesportsperformance to apply!

You’d be surprised at how many “training tools” don’t hold up to a modicum of scrutiny. Some are great, but a lot are deserving of skepticism 🧐

PS: I’m looking at you, Towel Drills 👀

I know this is probably just beating a dead horse at this point, but I think it’s a horse that deserves a few more kicks to the ribs just in case.

⚠️ NEED 2023/2024 CATCHERS ⚠️

Team BEAST 18U is in search of a quality catcher(s) starting the Fall of 2022 through Summer 2023!

🔴 Highly Qualified Coaches (college/pro exp.)
⚫️ Team practices year round
🔴 🏋‍♂️🏃‍♂️💪 with Prime Sports Performance
⚫️ Team building activities/community service
🔴 College recruitment assistance
⚫️ 6 Fall & 6 Summer Tournaments
(Perfect Game, Dynamic, Pastime, Prospect Select, and more)

All BEAST athletes are equipped with Under Armour brand uniform items, Jaeger Sports bands, and Blast Motion bat sensors. They also have year round access to BridgeAthletic workouts.

Our organization focuses on the development of the whole athlete -- 🧠 & 💪!

📧 Coach Dave at [email protected]

Posted • Excited to announce the addition of to our staff as PSP’s new Director of Pitching!

Jordie graduated in 2019 from Wayland Baptist University with a bachelor’s degree in Business Administration and is Rapsodo Pitching, Driveline Foundations of Pitching, and Driveline Pitch Design certified.

While at Wayland Baptist, Jordie was named an all-conference pitcher in addition to being a member of the 2016 Pioneer team that broke the program record for number of wins in a single season.

Upon graduating from Wayland, he worked in Amarillo, Texas as an instructor at Amarillo Baseball Academy and as a stringer for the Amarillo Sod Poodles (AA Arizona Diamondbacks).

From 2019 to 2022, he served as the pitching coach at Scotland Campus, a prep school in Scotland, PA, where he coached pitchers of all backgrounds from all over the United States and 12 different countries.

In 2021, he also served as the pitching coach for the Rochester Ridgemen, a collegiate summer baseball team in the NYCBL. Throughout those stops, he has worked privately with pitchers at every level from youth to professional.

Jordie utilizes his knowledge of proper movement patterns, injury prevention, workload management, data and analytical application, pitch design, and more to build specialized training programs that help each individual athlete achieve their throwing and pitching goals.

Jordie will be working with PSP pitchers enrolled in our throwing program, and will also be available for individual pitching lessons.

Posted • Now that baseball and softball seasons have started we will have open times for tunnel rentals!

One or both of our 70-foot long tunnels will be available to rent from 3-8pm Monday through Friday and on weekends by appointment only.

Rental Prices:
1 hour - $40
1/2 hour - $25

Our Rapsodo Pitching unit will also be available for use for an additional $25.

Athletes currently enrolled in a PSP training plan will receive discounted tunnel time!

To book rental times please email [email protected] or shoot us a DM!

BASEBALL AND SOFTBALL PLAYERS:

Be careful with forearm and grip exercises in-season. Throwing/pitching with fatigued forearm muscles will increase stress on the ulnar collateral ligament and may increase risk of tearing the ligament, which means Tommy John surgery.

You still need to train to maintain forearm strength inseason, but you need to be smart about when you’re doing it so your forearm muscles have enough time to recover before your next high intent/volume throwing day.

For pitchers, this means training forearms as soon after an outing as possible so you have the most amount of time available to recover before throwing at a high intent/volume again. Never train forearms inside 36 hours of your next pitching appearance, and don’t train to failure. 1-2 sets of 10-12 reps should be enough to maintain forearm muscle size and strength during the season.

Keep your forearms fresh, keep your elbow healthy!