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“Pitching Pals”- Workout Buddies Prosper at Gamespeed

The Company You Keep

If you’ve heard my latest podcast on “The Brand and The Source”, its entitled Should You Have A Training Partner?. Me and Erik Johnson cover the pros and cons of having a workout partner, selecting one and the possible pitfalls. Well here’s an example of how its worked out great for two of my athletes. EJ McGrew and Noah Zirkle both of St Mary’s College High school are pitchers on the varsity team. They have been lifelong buddies and apparently do everything together. When their pitching coach Jeff Pick advised them to come train at Gamespeed  I was a little apprehensive about them training together.  I’ve seen this story before and most do not end well. Too my delight they have both prospered and are two of the most hard working athletes in my gym.  There is a maturity and focus that  reminds me of my college level athletes.

They started in October on my Off Season Pitchers Conditioning and Velocity program, fast forward three and a half months later and the results are promising. Their Pitching coach Jeff Pick sent me a text outlining the difference he is seeing:

“U are the man:………….. Zirkle […]

“Pitching Pals”- Workout Buddies Prosper at Gamespeed2021-01-13T12:02:13-08:00

Speed Skills- Resistance Sled Training

One of the most effective training devices to improve speed are resistance sleds. With a little knowledge and proper planning you can train a wide range of speed abilities.

For the purpose of this article to reach the broadest range of application I will use general parameters. Use these as a starting point then adjust according to your athletes particular make up and abilities.

Heavy sleds generally improve your acceleration abilities. Suggested loads range from 20%-40% of your body weight (BW). For example a 100lb athlete would use around 20lb-40lbs of weighted resistance.

Working distances of 10 to 30 yards will develop acceleration abilities.

Light sleds tend to improve maximum velocity or top end speed.  Suggested loads range from 5% – 15% of your body weight (BW).

Training distances should be anywhere from 60 – 100 yards.

Other considerations may be whether to use “push” or “pull” sleds. Push sleds are great for acceleration, develop knee extension, and quad strength. Pull type sleds promote hip extension and develop gluteal strength. My suggestion is to use both if possible.

Lastly find a smooth consistent surface, a irregular or bumpy surface will affect the weight and also the application of resistance as well as throw off proper running mechanics.  […]

Speed Skills- Resistance Sled Training2023-01-29T22:46:27-08:00

Building Strength in The Young Athlete- Basic Calisthenics- A good place to start

Building Strength in the Young Athlete- General Fitness Calisthenics
Start with “General Fitness”. Make sure your child is proficient in basic calisthenics. Calisthenics can help set the simple movement pattern skills that will lead to more advanced and complex movements. 
Implement jumping jacks, push ups, pull ups, dips, lunging, squatting and skipping. You may need to modify the movements at first based on the child’s ability to execute properly. For example a kneeling pushup may be used before progressing to a full body pushup.
As your child progresses,  increase the number of repetitions and/or vary the movement, for example going from  two footed to single footed jumping and hopping.
Basic calisthenics will help your child establish a base of movement skills that will allow more complex athletic skills to be built upon ensuring better performance, endurance and reduce the likelihood of injury.
Aaron Thigpen is owner of Gamespeed Sports. For over 25 years he has been developing the athleticism […]
Building Strength in The Young Athlete- Basic Calisthenics- A good place to start2021-12-03T10:16:44-08:00

Project Speed

Don’t live in the area? Too to busy? Get access to our expertise, and train the GAMESPEED way!

To Get Started Call  925 513-8676 Now!

The perfect answer for the out of area, out of state athlete.

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Mix and match to get your perfect speed program. PDF File Format Jpeg Images 4 Week program Add Speed Test & Assessment $30 Mobile or Desktop Video & Jpeg Images Meal Counseling 4 Week Workout Calendar Tracking Add Speed Test & Assessment $30 Custom program Appointment Based 40-50 min. Appointment Based Phone, Face Time, ZOOM 20 min. Q&A Sessions Program Reviews

Project Speed2021-12-17T13:44:12-08:00

“Pointers” & “Tick-Tocks”-Develop Wrist & Forearm Strength

Hand speed, consistent swing path and point of impact requires strong hand and forearm strength here’s some easy exercises to add to your routine.

These exercises can be performed standing or for beginners kneeling with your arm on a table or chair.

Pointers (up and down)

  1. Hold the end of your bat firmly. If too heavy choke-up.
  2. Using only the wrist flex your hand forward, SLOWLY, lowering the bat to parallel with the ground. Use a 3-5 count.
  3. Then slowly raise back to the upright position. Use a 3-5 count.

Tick -Tocks (side to side)

  1. Hold the end of your bat firmly. If too heavy choke-up.
  2. Using only the wrist turn your hand left, SLOWLY, lowering the bat to parallel with the ground.
  3. Then turn to the right. Use a 3-5 count.

Sample Workout:

Three Sets of:

3×10 Pointers

3×10 Tick Tocks

Coach Aaron Thigpen is the owner of Gamespeed Sports and HardBall Athletics. For over 25 years he and Erik Johnson (EJ Sports) have developed a number of Div I athletes as well a professional baseball players. Be sure to check out their facebook page at: HardBall Athletics or listen to their podcast at  The Brand and […]

“Pointers” & “Tick-Tocks”-Develop Wrist & Forearm Strength2021-12-17T13:44:28-08:00

Want To Improve Acceleration? Use Your Terrain

Hills – A great way to improve acceleration. They can provide the resistance athletes need to develop better and more efficient propulsive force when running. When choosing your hill keep in mind the following;

A. Use a distance between 10 -30 yards

B. Steeper slopes  lend towards the power end of the curve shallower slopes towards the speed end.  So decide which trait is most important.

C. Find a smooth, consistent  surface, it will be safer, with less interruptions in your running pattern and allow you to keep form and focus on your running.

Stadiums – Provide another form of external (environmental) resistance. Like hills the slopes can vary (affecting power output) as well as the spacing which can effect stride length. With stadiums you can;

A. Change your stride length by skipping steps. Thus teaching new patterns or ingraining proper ones.

B.  Allows you to pattern a certain rhythm while focusing on speed.

You don’t have to own the latest training gadget to improve your acceleration. Look around, use existing terrains and structures. Slopes, and grades of varying surfaces and degrees can be used. Focus on your execution and technique and your off and running.

Want To Improve Acceleration? Use Your Terrain2021-12-17T13:44:56-08:00

Tennis Ball Sprints – Build First Step Explosiveness

PROJECT SPEED

Mission: First Step Explosiveness

Drill: Tennis Ball Sprints

Sport: Baseball, Football, Basketball, Soccer, Lacrosse, Softball, Volleyball, Tennis

This drill works on two things, your reaction time and your ability to start explosively (first step).

You will need a partner and a tennis ball. Stand facing your partner with a minimum of 10 feet between you.

Get in an athletic stance – Feet hip-width apart, weight on the balls of your feet, chest up,  slight bend in your knees and hands ready.

Your partner holds the tennis ball at shoulder level and drops it. Run to the ball as fast as you can and try to grab it before it bounces twice.

If you accomplish that, to increase the difficulty have your partner move back one step or lower their arm.

Cues:

  • Get hands moving first.
  • Lead step should shoot towards the target (ie ball).
  • Initial movement (knee/foot) should be be forward not up.
  • Be aggressive!!!!

Aaron Thigpen is the Owner of Gamespeed Sports. A former world class sprinter he has worked with numerous athletes from all sports over the past 25 years. Want “Speed for Your Sport?” check out “Project Speed” for tips, drills and exercises. You can contact Aaron at […]

Tennis Ball Sprints – Build First Step Explosiveness2020-08-20T21:28:25-07:00

Training The High School Female Sprinter- Three Considerations

I’ve been speed training athletes for over two decades now. I can say this for sure. There is no one size fits all, athletes differ in so many ways. The simplest is in gender. In general, training track and field sprint athletes is usually done by lumping both male and female athletes together. The only real considerations may be modifications of reps, distances, sets, or pace prescriptions. However, I’ve found to successfully and thoroughly develop a young female sprinter takes more consideration. In my experience certain considerations are really important in the preparation phase. Some concerted effort in just a few key areas can pay dividends for the young sprinter and separate her from the pack.

Three Key Considerations Include:

Foot & Ankle Strength– In my experience I’ve found that female athletes tend to suffer more from lower leg and foot injuries such as stress fractures, or shin splints. Putting together a lower leg strength protocol can result in a stronger, stable (stiffness),  lower leg complex . I suggest coaches implement barefoot walking drills, calf exercises, and balance drills.

Block Work – Many female athletes come to highschool track with little to no experience using starting blocks (read Starting 1,2,3). There needs […]

Training The High School Female Sprinter- Three Considerations2020-08-09T12:41:56-07:00

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