# @proteusmotion on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C-LtLaiuwGU
- **Gondola URL:** https://gondola.cc/posts/57395015-proteusmotion-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/92b52a339b.jpg
- **Posted:** 2024-08-02T21:40:35.000+00:00
- **Account Owner:** Proteus Motion (@proteusmotion) — https://gondola.cc/proteusmotion

## Caption

4 moves for improving throwing speed with barrett.stover.rsp ⬇️

Research shows that improving your lower body, core, and upper body power improves throwing velocity - so let’s get after it!

Program:

Proteus D2 Extension ➡️ 3 sets of 8-12 reps
Weighted Jumps➡️ 3 sets of 3-5 reps
Deadlift ➡️4 sets of 3-5 reps
Bench Press ➡️4 sets of 4-6 reps

Movement deep dive: 

1️⃣ D2 Extension ➡️ Through thousands of evaluations on Proteus, D2 Extension on the dominant side has shown to have a significant correlation to throwing velocity. This makes sense because it’s testing the strength/power of the front of the shoulder which help accelerate the arm in the throwing motion. So strengthening the front of the shoulder in the D2 Extension pattern could help arm acceleration.

2️⃣ DB Bench ➡️  Similar to D2 extension, strengthening the anterior shoulder should help arm acceleration, and the pec specifically has been identified as a primary internal rotator. Focusing on strength should be the initial goal with bench press, with a transition to a focus on power once a foundational level of strength has been achieved.

3️⃣ Weighted Jumps ➡️  Through anecdotal research and internal team testing, I have seen a correlation between Power Output (W) and throwing velocity (using Sayers Peak Power Equation). Not only is it important for an athlete to have lower body strength, but to be able to express the strength through power. Weighted Jumps are a simple and effective way to train lower body power output.

4️⃣ Deadlifts ➡️  like the DB Bench for the upper body. Trap Bar Deadlifts are a great tool for safely developing baseline strength and force development for the lower body. Deadlifts also require the entire posterior chain, so while it may be viewed as a lower body focused exercise, it certainly requires full body strength to execute properly.

These 4 movements serve as a great base for all pitchers and throwers.

Interested in learning more about training on Proteus? Comment what you’re looking to train and we’ll give you a few moves to get after your goal 💬

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#proteusmotion #sportspecifictraining

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## Tags

sportspecifictraining, proteusmotion

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