Austin Roark
@ArowThrows
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•Performance Coach @TreadHQ •Training to throw 95 MPH while coaching others along the way. Not perfect, always learning. Throwers Throw.
Tulsa, OK
Joined August 2014
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Pinned Tweet
The importance of your first move down the mound. ❗️ (THREAD)
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What an incredible example of elite lower half rotation. Notice how the front hip is the fixed point that the pelvis is rotating into. Once the pelvis decels, the upper body speeds up and unleashes some 🔥🔥🔥 Could watch this on repeat all day.
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Want the easy way to gain velocity? Look inwards on how you perceive yourself. Let me explain in a little more context.
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.9 MPH away from being competitive against any Highschool JV lineup with my opposite hand. 😤
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Is your torso dumping early? It could be the way you are setting yourself up to rotate.❗️(THREAD)
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There is more to “staying closed” than just counter rotating your torso. 💭
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It’s getting to that point in season where there are a lot of players ready to jump ship and transfer out of their school or are just waiting for the season to end so they can “really get after it.” I was one of them.
Here are some things I’ve learned since then. ⬇️
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Throw behind the lead leg. (THREAD)🤔💭
One thing that I look for when evaluating an athletes lower half is to look how they interact with the ground with their lead leg.
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Having a hard time maintaining velocity out of the slide step? One of my go to’s recently for guys with this issue has been any kind of hover variation from a stand still. (THREAD) ⬇️ ❗️
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Lead Leg Tension (THREAD)❗️
-
We all probably know the name by now, Roki Sasaki the young flamethrower up to 102 MPH for team Japan in the WBC.
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Here's what a side view of 84 MPH mechanics compared to 93 MPH mechanics. These throws are a little over 2 years apart from each other. Here's some things that I notice between the 2. 🔑
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First 100 MPH pitch of the year for Gerrit Cole. Off to a strong start so far.🔥
simple delivery but extremely effective.
Upper half relaxed, patiently waiting for the lower half to get done doing its job.
Lower half sets up the upper half to be in the right position. 👉🔥
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Happy to finally announce that I will be spending my next two years at Coker University in South Carolina! Very grateful for this opportunity and I am ready to get back after it and get to work!
@CokerU_Baseball
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Me when I hear that college coaches are shutting down their guys for 3+ weeks in the winter just for them to rush their guys back on the mound and throw bullpens with hardly any time to build back up. 🤦♂️
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Everyday you wake up you are either getting one step closer or further away in becoming who you truly want to be someday. Start now and take the steps necessary to get you on the right track.
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Highlighting a fantastic Pro Day heading into this years
#MLBdraft
showing of my dude
@TrentadueJosh
LHP Fastball up to 94.4 MPH with an average velocity of 93.5 (Trackman)
This season Josh punched out 118 hitters in 66IP while only walking 24. 🔥 That'll play.
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FA
@JakeStevenson38
getting prepped for
@TreadHQ
pro day on January 22nd Last bullpen sat 95 MPH (T96.4) and showcased a cutter in the low 90’s, slider at 84 and a change up at 90 MPH. Changeup averaged 5.9” (11” differential iVB from fastball) with the slider finding its shape.
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Free Agent Christian Winston preparing for pro day (this Sat) in his latest bullpen last week. LHP with a fastball that is 92-94 MPH T94.8 and has 2 absolute bangers for off speed. One of his most impressive offerings is his curveball that he has thrown at 87 MPH.
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Had a day today. 3 throws at 96 with the gray plyo and 1 *97 that I am not going to count officially since it was the first rip of the day and not on a stalker. Good day regardless 🔥 Coaches rip too!
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Electric pen from uncommitted juco bandit
@arquettechris16
⚡️ average fastball of 88.2 MPH with a lot of upside with his leaner frame. Best fastball came in at 89.4 with 21in VB at a 4’6 release height and 6’10 feet of extension 👀 Going to be a solid pickup for someone
@TreadHQ
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Wish more people understood this. Theres a whole lot more to "mental toughness" than running your players to the ground until they puke. Just a whole lot of egos getting thrown around in those types of conditioning days that just don't translate to winning in the spring at all.
...or at least that’s how it SHOULD be. This is NOT the year to run your athletes til they puke. It’s not the right thing to do any year, but I promise you that throwing up in November “conditioning” sessions has absolutely nothing to do with winning in May.
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Friendly reminder that if you come back this week and you don't PR on anything/feel like crap it's not the end of the world. With traveling, different time zones, and eating a whole lot of good mood food your body is still trying to play catch up. That's okay. Reset and dominate.
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"Take the arm on a walk" A really solid cue for those guys who have a tendency to muscle up their throw. Big thing that I have been experimenting with myself is going into my higher intent throwing sessions with the idea of working up to within a couple of MPH of my peak (cont.)
90mph or die‼️
Tied my “PR” at 87.
Lately the focus has been on being smooth, not muscling up and the timing of intent. Had a couple 87s today that felt pretty easy.
Took
@ArowThrows
advice and “took my arm on a walk.” Definitely helped me to be nice and loose.
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These 2 pens were a week apart. What do you see different?
Top video averaged 87.9 MPH T88.8 bottom video was 84-86 T87.
Small changes go a long way. 👀
@TreadHQ
“BuT hIs dRiLL pRoGreSiOn” 😩😩😩
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Athletes it’s that time of the season where you may be flustered, pissed off, and making all the excuses in the world to why you’re not playing.
It’s very easy to get caught cruising along day by day and not get any better in season. (1/2)👇
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The turning point was when I started viewing myself differently. I started believing that I was capable of being better. I started believing that I was going to throw harder. The belief led me to creating better habits and my training sessions became substantially better.
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Can’t be late if you keep that thing up 😮💨 (joke)
Struggling with a late arm at landing?🧐
Here is a sample progression (mobility & drills)⬇️
✅Pec Barbell smash
✅Pec Doorway stretch (active)
✅T-Spine Wall Windmill
✅Lasso Drill (7-16oz)
✅Ten Toes Drill (start slow)
✅Figure 8 Rockers
✅Leg lift rocker
✅Full delivery
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Talk about a tight window of rotation right before that front foot hits. 👀
A lot of elite things happening in this delivery. Aggressive rotation into the block, upper body lags behind just a hair, and then everything snaps into rotation at the last second creating some 🔥
MiLB Free Agent Max Green slinging mid-90s fastballs. Somebody sign this man. ✍️
PC:
@arowthrows
#TreadFam
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Well deserved for my dude Jake! Has worked his ass off and pumped to see how this year pans out!🔥🤙
Excited to be apart of
@Pirates
org! Big thanks to
@ArowThrows
and
@TreadAthletics
for the off-season work. Just getting started
@npgsports
! Fired up for the season! Let’s go Bucs 🏴☠️🏴☠️🏴☠️
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Started my coaching career at one of the top baseball performance facilities in the world at 23 years old with no degree. Only up from here 🤙
EVERYONE INCLUDED :: Please brag to me about a thing you did in 2022 that you’re proud of.
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Happy to announce that I will be spending my summer as a performance intern with
@TreadAthletics
this summer! I am so pumped for this opportunity and cannot wait to get to work!
#TreadFam
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Had a great conversation with an athlete a few days ago dealing with a little bit of performance anxiety after a couple of bad testing sessions of throwing. This is very common in the training environment which is already physically stressful so what are some ways to handle it?
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Hearing "atta boy way to change the eye level" after sailing one 15 feet over the strike zone during my first college outing. 😬
Pitchers,
Best things to hear while you are pitching??
Wrong answers only
👇🏽👇🏽👇🏽
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First time throwing the dark green DL plyo (125g) side view is 91 MPH and back view is 89 🔥 things are coming together nicely!
@TreadHQ
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So excited to say that I will be furthering my academic and baseball career at McPherson college!!!
#GoBulldogs
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I know this isn't as cool as me telling you to rip some sort of hinge feel, or do this one special drill to gain velocity. I promise you this is the best advice that I could ever give you. How you view yourself is everything.
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How you view yourself is a critical key in long term growth/ development. Who do you want to be? Where do you want to be? Hold yourself to that standard. I remember back when I was in college how fragile I viewed myself.
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So pumped for my guy Jake 🔥 dudes an absolute workhorse and excited to see how this opportunity plays out! Here’s one of my favorite throws from him this off season 👀
Excited to be signing and becoming apart of the
@Mets
org! Big thanks to
@ArowThrows
@TreadAthletics
and
@coachjeffmeland
for the off-season work. Let’s go Mets!
@npgsports
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For the record first clip is from me. I’ll just give a quick rundown of the athlete throwing and the athlete giving the slap in the video. Athlete 1 (throwing) all fall battling an injury, got to the point where we cleaned up the delivery, ended up going from a D2 to a D1 program
Is it a Personal Record…or a Practice Record? Coaches want to know who you are everyday. Can you compete when you don’t have your A+ fastball? Does every star have to align for you to compete? Or are you a true competitor?
#PitchingTwitter
@EliteSportsAdv
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Me running out of the office when I hear people yelling on the floor because someone PR’d
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One of my long time athletes
@Zach_Mizrahi
has had an incredible year of training and it showed. Always striving to be better and truly wants it.
From low 80’s pitcher to throwing 92 MPH in 1 year of training 🔥
He is also currently uncommitted and looking for a 4 year!
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One of the many reasons Tread is so great. Being able to push myself daily alongside the many athletes who come in on their own journeys trying to better themselves. It’s something special for sure. 🔥
Coach’s Post coming from
@dhayes422
Get you a coach that’s willing to do the dirty work with you
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Just an elite thrower doing some elite thrower things 🔥
@JakeStevenson38
Not often you will see a 90 red ball drop step. 👀(only got the 89 on video smh…)
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Throwing weighted balls, to just throw them. Pushing off the rubber as hard as you can to create “ground force”. Having a short arm action. Having a long arm action. Pulling your glove side hard. Bending your back towards the target. Speeding up your arm speed with your arm. 🤨
What's the best way to gain velocity? Wrong answers only.
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"I cant throw strikes" "I throw slow" "I wont touch the field" All things that I spoke out loud and to myself. This lead to me feeling sorry for myself and making me lose every bit of confidence that I had and limiting my ability to get better. I lived what I told myself.
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One of the really cool things about Tread is the ability to work along side other coaches and get some extra eyes on guys. My dude
@jjasonfosterr
had an idea for big Jim here and it paid off. 🔥 This dynamic helps us all grow and we learn together. 🙌
Professional In-House hype man
@JimJarecki25
finally getting himself an unlock after collecting them from other athlete PRs all last week 🔥
@ArowThrows
@jjasonfosterr
#TreadFam
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@TreadAthletics
Definitely looks like he is coiling/loading better in that back hip on the left. On the right it looks like he is just falling to the target without much "loading" in his back side.
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Hey 4 years out there. Still an uncommitted juco arm on the table who has been making some insane progress. Started back in August 84-86 T87 and now he is sitting 88 👀 ton of upside in his frame as well!
@TreadHQ
Rapsodo numbers from my pen last week!!
Up to 90 mph sitting 88/89
Freshman RHP with
@Lansing_Stars
@ArowThrows
//
@FlatgroundApp
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One time threw a pitch to Narnia and one of my teammates said "Atta boy, way to change the eye level!"
What’s the best heckle someone has said to you?
Top 3
1. “I looked you up on Wikipedia, the page was unimpressive”
2. A fan stared at me for close to an hour through plexiglass in the bull pen, and finally said “You Suck”
3. “You seem nice, but I hope you blow the game”
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First 90 of 2023✅ (last Sat) hoping to see some numbers a little cooler than this one. ⏳
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How did my finals week go? Well yesterday I tried to unlock the sports center doors with the unlock button on my car keys...
#finals
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Uncommitted JUCO RHP looking for a 4 year. Has punched out 42 in 39.2 IP Fastball 87-90 T91 with a nasty split piece to go along with it. 🔥
Has only walked 7 guys as well. If you want a guy who’s going to compete in the zone with pretty good stuff, I would take the chance. 👀
UNCOMMITTED RHP:
Stats up to this point:
39.2ips 13er 7bb 42ks (3-1)
FB: 87-90 T91
SL: 74-77
SPL: 76-79
@USCSumterBSE
@ArowThrows
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First year of college done!! Thankful for all the memories I made this year and looking forward to all of the future ones! ✔✔✔
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Tread pro day is here! Day 1 was an awesome showing all around and I am excited to see what day 2 brings tomorrow!
With that being said I thought it would be a good idea to give a preview of some of my guys who will be throwing tomorrow with some context of where they are at. 💯
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It can be very easy to get caught up in the day-to-day work to where you lose perspective of where you once were. This is a throw from 2019 compared to today.
Not only are these two different throws, these are two very different individuals on how they handled themselves.
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Me walking to class today
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Had a blast having Jake down at the facility! Had an insane pro day showing with 95-97 MPH fastballs paired with a low 90’s cutter, a turbo changeup, and a slider at 85. What more could you want?
#SignHim
Shoutout to
@TreadAthletics
and
@TreadHQ
for the awesome Pro Day yesterday. Big thanks to
@ArowThrows
and
@E_Mart97
as well. Excited for the future.
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Heard this one works wonders
Heard the words “Throw strikes” to a guy struggling to throw strikes. Very insightful.
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These months are VALUABLE time that you can be using to get your career back on track to where you want it to be. Use it wisely.
At the end of the day no one is going to save you but yourself. Go take it. ⚡️
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Holy big bowl of Yip Salad
This is TROUBLING to me ! Trust Me , Kids Don’t Need all this to LEARN if you can TEACH ..
#smh
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so here I am sitting in my car thinking about what hot flames I'm about to spit out of my mouth and I open up with "You already know who it is it's Big Daddy Roark in this thang" and since that day I get called Big Daddy casually walking around campus.
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Slowly figuring this throwing thing out. 📈 Going into my throwing sessions with a purpose every single time and stacking small wins each day. 🔑
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3. It’s not just your coaches fault. Get that out of your brain. Your coaches don’t wake up every morning thinking about how they are going to sabotage your playing career everyday. You’re not playing? You just aren’t good enough. You need to get better.
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Brett started with me half a year ago sitting 88-90. Now he’s punching multiple 93’s in his first live outing. Free Agent with 4 years of Friday night experience at the division 1 level. Looking for any professional opportunities!
-Free Agent RHP
-6’1” 190
-Looking for an Indy Ball Opportunity
-4 yrs of Friday Night D1 experience at UC Davis and UMaine
-1 yr of Professional experience in Pioneer League
-
@TreadHQ
athlete, coach:
@ArowThrows
@FlatgroundApp
@PBL1939
@FLProBaseball
@AA_Baseball
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First time ever in my life going 94+ in 1 week and the arm is feeling great 🔥 time for a slight deload and get ready to let some rip this summer.🍴
@TreadHQ
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pelvis rotates the femur down which then allows the back foot to naturally go into some eversion, after this the big toe finishes the rotation before the front foot hits and then boom, the lead leg fully finishes the rotation.
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Trending 📈 Been building up the intensity these last 5 weeks with an emphasis on staying as relaxed as I can be in my delivery. Definitely still some pieces that need to be refined, but overall really happy with the progress. 🔥
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2 🐐🐐
@MAC_Bulldogs
Sweeps KCAC Baseball Weekly Awards:
#KCACbsb
@sportsinkansas
@KansasSportsNet
@KansasPregame
@NAIA
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Let's go!! 🚀🔥
Last but not least we added
@ArowThrows
as an intern as well.
He's played at McPherson College and Coker University & has been an OG Tread Athlete since 2018. Topping 92 and pursuing a degree in Exercise Science, his pursuit in pitching knowledge led him to join us this summer.
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One of the best strategies to improve command which sounds stupid because it’s so simple is to actually put a true emphasis on training it in the first place.
If you think the standard “25-30 pitch bullpen all fall” is really going to change anything, good luck.
Pitching Coaches:
What are your go to strategies for improving command?
Comment below 👇🏻
@FlatgroundApp
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While of course we love to rip, we still have to have an emphasis of command especially as you get closer to season.
If you are throwing higher effort and you want to punch a number keep the focus simple, choose a spot and blow it up.
Let’s use my dude Jim here as an example:
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A very common flaw that I will see in some low level throwers is that their perception of staying closed is to over counter rotate their entire upper body which puts them in a very tough spot to create any separation from their pelvis and their torso.
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My dude
@BracWarren31
has been tearing up the Frontier this year. Sits mid 90's (T99) with 82 K's in 61 innings of work and has recently converted into a starter and has shown that he is very comfortable in that role. 🔥
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Happy Thanksgiving to all! Met a lot of great people this year between coaches, athletes, and friends and I am super grateful for all of you! 💯
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Nothing like seeing some weekend arms already running out there going 120+ pitches after only throwing 2 innings max per outing in intrasquad games the entire month prior. 🤦
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This is so huge. So many coaches are too quick to jump on something and bring people down. Most of the time you are only seeing a fraction of what goes into a players program and what you think is wrong might work for someone else. Don’t let that ego get in the way y’all. 🩹
It’s easy to critique other ideas and try to “dunk” on people on social media, but my first thought is always “what is your proposed alternative?”
If you have value to provide, provide it. Be willing to throw your own ideas into the ring & discuss them.
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Want a great way to make your off speed better? Throw them harder. 🔥 My guy
@ChristianWinst1
showing off a banger at 86 MPH gearing up for pro day at the end of this month.
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You’re situation isn’t special. There are 1000’s across the entire country that are in a “bad” situation whether it’s the area, coaches not playing you, etc. The quicker you can realize that, the faster you can put your ego aside and realize what you need to do to get better.
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FA Brac Warren gearing up for
@TreadHq
pro day on Jan. 21st! First bullpen in house today he sat Mid-90’s with a cutter that he throws in the low 90’s in game. 👀 Also features a curveball with some solid shape that looks very promising as he starts to ramp up the intensity.🔥
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This all dates back from a very old thread on Twitter that Bauer mentioned in a thread when going over how Clevinger went from low 90’s into the upper 90’s. (So much gold is on Twitter from back in the day you have no idea).
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Everyone is so desperate for the best "cue" or drill that they completely lose the ability to sell out for one thing. I have seen so many guys half ass "feels drills" and never make any progress waisting valuable training time/ putting them so far in the dome.
Part of a convo with
@E_Mart97
and
@ArowThrows
Doing the reps blindly on your program won’t get it done. It takes way more than you think:
- everyone plays catch/plyos
- everyone lifts weight
Sometimes you gotta grab your headphones and throw to a radar until you FIO.
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Mom's spaghetti 🍝🍝🍝
If you had one shot, or one opportunity, to seize everything you’ve ever wanted. In one moment, would you capture it or let it slip?
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Wild to think the words “Pretty underwhelming” and “88 with the red” can be in the same tweet 🤣
But no actually my dude Jake is going to throw NOISE here soon. 👀🔥
Pretty underwhelming day on my part. Managed workload terribly was gassed when I shoulda been peaking. Lots to learn. Highlights were 88 with the red, 96 with grey and a potential 95 with yellow but might be a misread but whatever.
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