Xcelerate Sports Performance

07/04/2023

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02/02/2023

Sophomore athlete Drake Tucker showing off some impressive numbers! 👀👀🔥 Keep working kid! Great job to all of the athletes who participated

01/25/2023

6 Fundamental Steps to Develop Throwing Velocity

There are many factors that come into play when it comes to developing throwing speed. For one, genetics. An athlete is genetically programmed to grow, go through puberty at different times. Two, how committed they are to developing their craft. Do they listen to their coaches advice and do what they’re supposed to do? Regardless of what age or where your athlete is at, these 6 steps have been proven to be true at every level of competition.

1. Develop proper mechanics: Proper mechanics are essential for developing pitching velocity. Focus on developing a strong foundation of proper pitching mechanics, including a balanced delivery, proper arm action, and a strong lower body.

2. Increase strength and power: Increasing strength and power in the lower body and core will help to generate more power and velocity. Focus on exercises such as squats, deadlifts, and core exercises to increase strength and power.

3. Increase flexibility: Increasing flexibility in the shoulder, elbow, and wrist will help to increase range of motion and reduce the risk of injury. Focus on dynamic stretching and foam rolling to increase flexibility.

4. Increase throwing volume: Increasing throwing volume will help to develop pitching velocity. Focus on throwing drills and long toss to increase throwing volume.

5. Use weighted balls: Using weighted balls can help to increase pitching velocity. Focus on using lighter weighted balls to increase arm speed and heavier weighted balls to increase strength and power.

6. Probably the most undervalued and overlooked aspect for every athlete. MAINTAIN PROPER NUTRITION and RECOVERY. It is important for pitchers to take time off between outings and allow their bodies to rest and recover. After an outing, the process called protein synthesis is increased in order to repair and rebuild muscle tissue that has been broken down during the game. This process is essential for muscle recovery and for strength and power maintenance.. Generally, this takes anywhere between 24-48hrs for the muscle to completely heal, depending on the individual. Eating a balanced diet (not crap) with large amounts of protein is key for maximizing protein synthesis after a outing.

01/21/2023

The Latissimus Dorsi (Lats) play an incredibly intricate role in a throwing athlete. First off, they are the largest and most powerful accelerators of the throwing arm. So yes, we NEED the Lats to be incredibly strong and capable of producing power if we want to throw hard. Sophomore Pitcher Jacob English out of West Lincoln High School demonstrates a great contrast superset that targets this particular muscle group.

01/04/2023

**BLOG POST**

In reference to previous post..

Last 10% Strength/Power Contrast

Think of the coiling and thunderous snap of a whip. Energy produced in the heel travels the length of the whip through the tip, releasing violently into the space and direction it was intended. Like the whip, the correlation between the potential energy produced at the bottom of a pitching/hitting motion (the load) and the way that energy is expelled (release point/point of contact) is nearly identical. I’ve heard pitching and hitting coaches use the cue of “think of your arm and hands like it’s the end of a whip” for the better part of 20 years. Muscular synchronization while maintaining a powerful/athletic yet loose and controlled movement pattern is key in the deliverance of optimal power output for overhead rotational athletes.

There are multiple components and muscle groups activated in harmony to produce a strong baseball swing and throw. To increase muscle efficiency and power while also reducing the chance of injury is the hard part. It is important to break down the mechanics of the swing and throw into individual sections and train them accordingly. What happens when the body’s lower extremities can produce a large amount of force but the upper extremities aren’t prepared to absorb and expel this type of energy? Arm problems…Soreness and strains that if not properly trained can eventually lead to surgeries the likes of Tommy John. The arm is a lot smaller than the leg, yet it is expected to sustain the same energy expenditures of the push leg, and repeat that process multiple times at practice and games in a violent manner.

The video in the previous post demonstrates how to properly train for overall conditioning and power output in the last 10% of the kinetic chain. It is of utmost importance that methods such as these are in every arm care program out there. When implemented correctly the total number of arm injuries will decrease for many programs.

***Visit: xceleratesportsperformance.com to view player and coaches testimonials

Xcelerate Sports Performance is a private personal training, and coaching service operating out of Hickory, NC. Under the guidance of industry leading sports performance coach Ryan Gant, athletes are subject to a variety of different physical and psychological training methods to improve individual....

01/04/2023

Video: UNCG’s Julian Peisell isolates the tricep of his throwing arm, and demonstrates the absorption of a force applied to the muscle with an intentional, violent contraction at the bottom. A single arm Tricep press down with an eccentric focus is a good go to because the tricep is under constant tension from the cable while repetitively contracting in a violent manner; much like how it is expected to perform in a game. In contrast the weighted ball throw directly after allows him to absorb and RELEASE that energy in the same plan of motion. This will bulletproof his elbow while developing the last 10% link in the kinetic chain for increased power output.

12/13/2022

Extremely excited to partner with Allison’s Arm Barn to bring this opportunity to local area baseball players!!

We are only accepting 12 athletes to guarantee that your athletes needs and goals are being met.

It will be a tough and rigorous program but progress will be made!

4 out of 12 slots are already spoken for…

⚾️‼️ SERIOUS ATHLETES ONLY ‼️⚾️

BIG NEWS!!

https://thebarn.convertri.com/offseason

I am beyond stoked to announce the Xcelerate Sports Performance and Allison’s Arm Barn Offseason Program! This is something both Ryan and myself are VERY excited to share!

We are only taking 12, and yes, the number in that link are correct. We have already had 4 athletes commit, so if you’re serious then you better jump on it!

If you have questions please reach out, and be sure to ask about the Christmas Special! We cannot wait to work with you all and show you what truly “putting in the work” will do for you!

12/13/2022

Signed, Sealed, and Delivered!

Website is live!

***Backed by Prep Baseball Report (NC)

***Check out the Wall of Fame/Testimonials

Let’s get to work!

Xcelerate Sports Performance is a private personal training, and coaching service operating out of Hickory, NC. Under the guidance of industry leading sports performance coach Ryan Gant, athletes are subject to a variety of different physical and psychological training methods to improve individual....

11/26/2022

8th grader “Mad” Max Zablan demonstrating a proper lateral plane progression through contrast training. Contrast training is a hybrid strength-power modality that involves pairing a heavier lift with a high velocity movement/s of the same pattern. Over a period of time, Max’s power and speed will do nothing but increase, putting him literally a step ahead of the competition. Well done young man!