Most Players have horrible mobility.

So, I turned to the science behind building mobility.

What I found?

The 5 step ATG Mobility Routine (to increase throwing velocity): How do we increase mobility?

It's important to understand how muscle flexibility works.

There are 3 main components:

The MOST important characteristic for a Baseball Player: 🧵 I played six years of professional baseball and with many who've made it to the MLB.

Here's the number one characteristic that I saw out of the most successful players:

Most Players suck at Working Hard.

Yet - we're never taught HOW to work hard.

Here's 2 ways to Actually work hard (as a Baseball Player): “You’ve got to work hard.”

You’ve probably heard this a million times.

The problem: no one ever tells you how to work hard...

Your EXACT Path to Throwing 95mph+ in 2025 (Step by Step)🧵: Step 1: Focus on Velocity Development

Firstly, and this is one of the most important steps, actually take time to focus on velocity development.

Everyone is playing so much these days.

And when you're playing, you don't give yourself the best chance to increase velocity.

2 weeks ago I met with Travis Bazzana, the #1 overall pick in the 2024 MLB draft.

We had a conversation I wish all baseball players could have heard.

Here's the #1 takeaway (that made him the first overall pick): I couldn’t resist picking his brain - I asked him:

"What helped you become the number one overall pick?"

His answer stuck with me.

This is Glen Mills.

The man behind Usaine Bolt's world records.

He taught Bolt a technique that made him the fastest man of all time...

Here's the technique: Glen Mills knew he had potential.

But he also noticed how poor Bolt's sprinting mechanics were.

"His poor mechanics stood out like a sore thumb."

How did he fix it?

In 2019, I was plagued by the 'Yips'.

For 3 years, I struggled with the crazy phenomenon.

Here's what it is (and how to overcome it): The yips are a phenomenon that leads to the sudden inability to throw accurately.

Its attacked the careers of many baseball players.

• Jon Lester
• Daniel Bard
• Steve Blass

Most famously Rick Ankiel:

The MOST common question I get:

How do you get rid of shoulder pain as a Baseball Player?

After talking to world-leading experts and experimenting with training methods...

Here's my favorite shoulder protocol I’m using: 🧵 The Shoulder Protocol, broken into 3 parts:

1) Structural Balance
2) Progressive Overload
3) Implementation

Hip Flexors are an incredible performance enhancer.

After 6 months of training them, the performance benefits exceeded my expectations.

How I'm training them (and its incredible benefits): 🧵 Hip flexor training is important for 3 reasons:

1) Performance enhancement through structural balance.

2) Weak and tight hip flexors lead to lower back pain.

3) Increases sprint time, jump height and rotational power.

In 2019, I signed a contract with the Philadelphia Phillies.

6 years later, I hadn't played in a single MLB game.

Here's how the Minor Leagues work (and what it's like to be one): You compete agaisnt the opponent - and your teammates.

When I signed my contract in 2019, I was thrust into a harsh reality:

There are ~200 minor leaguers competing for 1 spot in the MLB team.

The best thing to do as a Baseball Player:

Work on your Mobility.

Here’s my favorite list of 10 mobility exercises:

1) DB Pullover: Love this exercise for shoulder and thoracic spine mobility.

It stretches the chest, lats, and improves overhead range of motion.

This is Blake Treinen.

The Closer for the Los Angeles Dodgers.

He went from having juvenile arthritis and borderline diabetes to throwing 100mph...

Here's his behind the scenes story (that you need to hear): “Blake Treinen strikes out the side!”

For MLB announcers, it’s all too familiar.

The closer’s sinker and sweeper have dominated MLB hitters all season long.

In 2021, I struggled to touch my knees with straight legs.

Now - I can get my knuckles to the floor and most mobile I've ever been.

It came from incorporating a new style of training into my program...

Here's that training style (and full body mobility program): My whole baseball career I underestimated the importance of mobility.

I focused all my energy on throwing and lifting and never worked on my mobility.

This eventually caught up to me.

I spent 6 years in Professional Baseball.

Here's one thing I was taught that I'll never forget...

The Backwards Law (how to perform better by trying less): I'm in the Minor Leagues.

We're playing a series in North Carolina...

And we're getting badly beat.

Every pitcher can throw 90+ mph.

But most don't give themselves the chance.

Here's 1 thing you NEED to do (how I gained 16mph in 16 months): I truly believe that every pitcher has the potential to throw 90mph.

I've seen many cases of guys throwing in the 70s get to 90+...

I was one of these guys.

This is Tim Grover.

The man behind Michael Jordan's legacy.

He taught Jordan a concept that made him the greatest of all time...

Here's that concept: There are 3 types of athletes:

1) Coolers
2) Closers
3) Cleaners

Grover taught Jordan to be a 'Cleaner'.

Shohei Ohtani just became the only member of the 50/50 Club.

I've spent *hours* binging Japanese video to study him.

Here's 7 things he does (that makes him so great):

#ohtani #大谷翔平 Detailed Goal Setting.

Shohei created a goal matrix when he was 15.

• Meticulous detail
• Keeps these goals to himself
• Specific about the time and metrics required

(as shown in the MLB The Show Trailer):

This is Ben Patrick.

The man behind KneesOverToesGuy.

I met him to learn how he’d train Baseball Players.

Here are 5 exercises Baseball Players need to try (to throw harder and stay healthy): KneesOverToes Guy has trained many athletes reverse their knee pain and jump higher.

He has a workable system that works…

And I was interested if it applied to baseball players.

I went from throwing 78mph to 96mph in 2 years.

During this time, I tried every throwing program on the internet.

Here's my EXACT throwing plan to increase velocity (if I started over): On Ramp Phase:

Step 1 - Long Toss.

After I had a long conversation with Alan Jaeger:

I'm convinced the best way to on ramp the arm is to long toss.

I Played 6 yrs of Professional Baseball.

I've seen hundreds of player's MLB dreams get crushed.

Here's how Minor League Players get released (and what it's like): It's 2021 MLB Spring Training in Clearwater, Florida.

Pitchers are ready. Position players are locked in.

But this isn't just another season...

For many - it'll be their last.

This is Mark Appel.

The #1 overall pick in the 2013 MLB Draft.

Bleacher Report called him the "Biggest Bust in MLB history".

1 year ago, I had a conversation with him that completely changed my perspective.

Here's the 5 main takeaways (that you need to hear): 1) It’s Okay to Not Be Okay.

I wasn't in a good place.

Mentally - I was burnt out.

Physically - I was hurting.

I hated the game of baseball and dreaded showing up to the field everyday.