How Should I Get Started Training From Home?

Athletes in High School and above looking to use Driveline equipment and programs to train remotely have 3 main places to start: 

Hacking the Kinetic Chain

Available here, HTKC is our flagship resource for developing high-velocity and healthy pitchers. Driveline Baseball presents all of our research as well as in season and out of season training templates for throwing/pitching and lifting. Not only that, we update our training programs with the best of what we have learned in the lab, so this is a buy-once, keep-forever, living training tool.

Why HTKC and not the 8 Week Program? 

The integrated throwing, lifting, and mobility programming is more likely to yield positive results than a throwing program alone. The book also gives the athlete the ability to adapt the programming as they progress. After all, a 16 year old H.S. pitcher shouldn't need the same programming as a 21 year old College Pitcher or 24 year old Pro Pitcher. 

Best Program For: Athletes who feel like they are ready to buy in and need a structured program on all fronts. This is the next best thing to training in our gym. 

Free Athlete Starter Kit with Free 8 Week Program

Available here. This is a basic 8-week program designed for someone who has never trained seriously before or had a structured throwing program. It follows a simple structure of 2 weeks of on-ramp and 6 weeks of development. The program uses Driveline's PlyoCare balls, weighted baseballs, Jaeger bands and long toss. 

It is a basic program and is by no means a complete training regimen in and of itself. It can be used once, possibly twice before needing to progress to something more advanced as continuing the program over time without increasing or varying the stimulus will definitely lead to performance plateaus (for more on that concept,  see here).

Best Program For: Any physically mature (postpubescent) athlete who is new to structured weighted ball throwing and wants a throwing program. 

Return to Throwing Program

Available here. This return to throwing program has two very specific target groups in mind: 

  • Post-injury athletes who are cleared to throw off a mound and have completed a doctor- or PT-prescribed throwing program. The goal is to introduce more overload at submaximal volumes to regain lost arm fitness. 
  • Professional pitchers who have logged significant innings over a full season and need a structured on-ramp into a normal pre-season throwing program.

The volume and intensity of throwing is materially less than the 8-week program and is not a good performance program.

Best Program For: Exactly the two groups listed above.

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