Pernetti Sports Performance & Nutrition

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05/29/2026

🔥 Scapular control is one of the most overlooked physical qualities in pitcher development. And it has a direct connection to velocity.

The scapula has to move and stabilize at the right time during the throwing motion. When it does its job the shoulder sits in the right position, the arm accelerates through the proper path, and force transfers efficiently from the lower half all the way through the hand.

💡 When it does not, the chain breaks down. The arm tries to create velocity on its own instead of receiving it from everything below. That is where you lose mph and where stress on the joint starts to accumulate.

Here is what weak scapular control costs your pitcher:
⚡ Force leaks between the core and the arm
⚡ Reduced arm speed at release
⚡ Inconsistent mechanics that no verbal cue will actually fix
⚡ Higher injury risk over the course of a season

🔥 Scapular control is not something you fix with a cue on the mound. It is a physical quality built in the weight room through specific strengthening work. And it is one of the first things I look at when a pitcher is not gaining velocity the way they should be.
SportsPerformance

05/28/2026

🔥 Elbow health does not start at the elbow.

05/27/2026

🔥 A healthy throwing shoulder is not just about rest and ice. It is about building the strength and mobility to support it through the demands of a full season.
The shoulder has to move through an enormous range of motion on every single throw while the surrounding muscles work to control and decelerate the arm. When those muscles are weak or the joint is stiff, the structure absorbs force it was never meant to handle.
⚡ Strength and mobility trained together is what keeps the throwing shoulder performing and staying healthy over the long haul. These exercises target exactly what the joint needs.
💡 Do not wait until something hurts to start taking care of it.

05/27/2026

🔥 Parents, bat speed is not just built by hitting coaches. Here are seven things you can actually control.

⚡ Fuel them right. Carbs before, protein and carbs after. Performance starts with what they eat.

⚡ Prioritize sleep. Reaction time, recovery, and power output all take a hit when sleep is short.

⚡ Support strength training. A stronger core and stronger legs mean faster rotation.

⚡ Demand a proper warmup. A good warmup can add bat speed before the first pitch is thrown.

⚡ Stay on top of hydration. Dehydration kills power and slows recovery.

⚡ Encourage intent based training. Swinging with intent is what actually makes the swing faster.

⚡ Push rotational work. Med balls, separation drills, and mobility work is where bat speed is built.

💡 The best hitting coaches develop the skill. The best parents support the physical foundation behind it.

05/24/2026

🔥 Elbow health starts well outside the elbow.

Forearm strength, scapular stability, thoracic mobility, lower body power, and throwing volume management. Five things. Most pitchers are skipping at least three of them.

💡 The last one is the one everybody is worst at. Volume management is arm care.

🔥 Most athletes enter the season in the best physical shape of their year. By the end of it many are weaker, slower, and...
05/23/2026

🔥 Most athletes enter the season in the best physical shape of their year. By the end of it many are weaker, slower, and running on empty.

That is not just fatigue. That is measurable strength loss that compounds week after week when the program does not account for it.

💡 Research on collegiate athletes shows consistent decreases in muscle mass and strength during the competitive season. The losses recover in the off-season which confirms they are a direct result of what happens during the season, not an unavoidable consequence of competition.
⚡ The most common cause is straightforward. When the season starts, strength training gets dropped in favor of practice, conditioning, and game reps. But muscle mass requires a consistent strength stimulus to be maintained. Remove it entirely and the loss starts immediately. And it shows up in performance before most athletes ever feel it coming.
⚡ Nutrition compounds the problem. Travel schedules, early games, and congested calendars make it easy to undereat without realizing it. Protein intake drops. Calorie totals fall short of what the body needs to train, compete, and recover simultaneously. Body weight may stay the same while muscle is quietly being replaced by something that does not produce force.
⚡ The solution does not require a massive time commitment. One to two well-designed strength sessions per week is enough to maintain what was built in the off-season. Paired with consistent protein intake and adequate fueling around competition, the physical output that was there at the start of the season can still be there at the end of it.
🔥 Strength loss in season is common. It is not inevitable. The athletes who perform at their best late in the season are the ones whose programs never stopped treating physical development as a priority.

05/22/2026

👉 Thoracic spine mobility is one of the most overlooked physical qualities in athletic development. And one of the most important.
The t-spine is the bridge between the lower body and the upper body. Every rotational movement in sport, throwing, swinging, sprinting, and cutting, runs through it. When it is stiff, the body compensates. The lumbar spine takes on rotation it was not designed to handle. The shoulders lose range of motion. Force transfer breaks down.
⚡ For throwing athletes a stiff t-spine directly limits hip shoulder separation, which limits rotational power and velocity. For hitters it limits the ability to load and rotate efficiently through the swing. The compensation patterns that develop around poor thoracic mobility are some of the most common contributors to both performance limitations and injury.
⚡ Most athletes spend years training around a stiff t-spine without ever addressing it directly. The movement patterns feel normal because the body has been compensating for so long.
💡 Improving t-spine mobility does not just make you feel better. It changes how efficiently your body can produce and transfer force in every direction that matters in sport.

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