New PR for Karmen Craig.

Working on posture, rhythm and spin, her speeds are climbing up and her ball path is breaking down!!Robby Craig ... See MoreSee Less

We are deeply saddened to report that William Hillhouse (Bill), a pioneering figure in softball, has peacefully passed away at home after a courageous fight against cancer. William Hillhouse ... See MoreSee Less

🔥 "It's possible that your gift is outstanding spin and movement, but your concentration on top speed has blinded you to its value"..... Coach James. ... See MoreSee Less

Season is upon us....

Arm care is very important, especially if you've been inactive this past winter🥎💪 UNITED PITCHING ACADEMY ARM CARE SYSTEM™

Official Protocol for Fastpitch Softball Pitchers

**Developed by Coach James Clark — United Pitching Academy**

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# PURPOSE

The United Pitching Academy Arm Care System™ is designed to:

• Increase velocity safely

• Improve arm durability

• Accelerate recovery

• Prevent shoulder and elbow injury

• Develop elite-level arm endurance

This system follows the United Pitching Academy principles of:

• Rhythm into Violence™

• Trinity of the Whip™

• Blood Flow Before Force™

• Recovery Equals Performance™

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# PHASE 1: DYNAMIC WARM-UP (5–8 minutes)

Goal: Increase blood flow and activate movement patterns.

Perform in order:

1. Arm Circles

• Forward × 20

• Backward × 20

2. Cross-Body Arm Swings

• 20 repetitions

3. Shoulder Rolls

• Forward × 10

• Backward × 10

4. Scapular Pushups

• 2 sets × 10 reps

5. Torso Rotation

• 20 reps

6. Glute Bridges

• 2 sets × 10 reps

7. Walking Lunges

• 10 each leg

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# PHASE 2: ACTIVATION — JAEGER BAND ROUTINE (10–15 minutes)

Goal: Activate rotator cuff, scapula, and throwing chain.

Perform 10–15 reps each:

1. External Rotation

2. Internal Rotation

3. Reverse Fly

4. Scapular Row

5. Overhead Y Raise

6. Throwing Motion Simulation

7. Pull Downs

8. Diagonal Patterns

9. Arm Extension Back

10. Scapular Retraction Hold (5-second hold × 10)

Key Focus: Controlled movement, not speed.

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# PHASE 3: THROWING PROGRESSION

Never throw at full intensity immediately.

Progression:

25% effort × 10 throws

50% effort × 10 throws

75% effort × 10 throws

90% effort × 10 throws

Then full intensity pitching.

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# PHASE 4: POST-THROW RECOVERY BAND FLUSH (5–10 minutes)

Goal: Restore blood flow and accelerate recovery.

Perform with LIGHT resistance:

External Rotation × 12

Reverse Fly × 12

Scapular Row × 12

Diagonal Pattern × 12

Repeat for 2 rounds.

This step is mandatory.

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# PHASE 5: POST-THROW STATIC STRETCHING

Hold each stretch for 30 seconds:

Posterior Shoulder Stretch

Lat Stretch

Triceps Stretch

Forearm Stretch

Chest Stretch

Never skip stretching.

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# PHASE 6: ICING AND RECOVERY PROTOCOL

IMPORTANT: Ice is only used when inflammation is present.

If soreness exists:

Ice shoulder: 10–15 minutes

Ice elbow: 10–15 minutes

Do NOT ice longer than 15 minutes.

If no pain exists, prioritize blood flow instead of icing.

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# PHASE 7: WEEKLY ARM STRENGTH ROUTINE (2–3 days per week)

3 sets × 12 reps each:

External Rotation

Reverse Fly

Face Pull

Scapular Row

Y Raise

Rest 30 seconds between sets.

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# WEEKLY STRUCTURE

Heavy Pitch Day:

Full Warm-Up + Activation + Recovery

Light Pitch Day:

Warm-Up + Activation + Recovery

Day After Heavy Pitching:

Recovery Bands Only

Off Day:

Strength Routine Only

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# CRITICAL UNITED PITCHING ACADEMY RULES

Rule 1: Never throw cold

Rule 2: Band work is mandatory

Rule 3: Recovery is not optional

Rule 4: Blood flow heals the arm

Rule 5: Strong scapular control ... See MoreSee Less

🔥🔥**This might upset a few people…**🔥🔥

But most softball pitchers are not struggling because they “aren’t talented enough.”They struggle because they’re being taught the same generic drills over and over again.🤬No data.No biomechanics.No real understanding of how the individual athlete’s body actually moves. Her unique motor signature?Just more reps... Or being told to simply to throw harder.And reps without understanding usually lead to frustration, lack of performance on game days, plateaus, or injury.That’s exactly why United Pitching Academy was built differently.At UPA we focus on development — not just throwing more pitches.Every athlete in our program gets access to:🎥 Advanced video breakdown of mechanics with OnForm.🤖 AI software that transcribes every lesson and creates improvement plans including daily corrections, diet / nutrition plans, and fitness goals.📊 Pitch Logic and Diamond Kinetics Balls tracking technology measuring pitch metrics.Pocket Radars reading every pitch.🧠 AI driven corrective exercise program with custom workouts to target your pitchers specific needs including physical assessments done quarterly to track fitness progress at no extra cost.🥎 Smart Mitt technology. We are currently implementing this system that will track bullpen sessions and create a history of pitcher development over time, complete with personal player profiles.🎓 High-level certifications and continuing education, including:• PaulyGirl Fastpitch Certified• Motor Preferences• National Academy of sports medicine • Square One• Reflexive Performance Reset• Continued study into the nervous system and motor signatures with The Farm system in Las Vegas 🤝 I also organized a weekly collaboration group (7 years ago) with elite pitching coaches from across the country, so we can constantly share ideas and help solve athlete challenges while building each other up Most places just offer someone catching while pitchers throw....🫣 And typically some outdated information about how you should be pointing your elbow somewhere. 🤬💪At United Pitching Academy, we offer a complete pitching development system. All while being in a clean, well lit, and air conditioned facility... And despite all of that…Lessons are still only $80 for 75 minutes.15 min video led, dynamic warm up45 min lesson with Coach James 15 min Smart Mitt bull pen (to track progress and speed data)Which honestly might be the biggest bargain in pitching development right now.But the real goal isn't price.The goal is helping athletes:• throw healthier• throw smarter• throw with confidence• * Most importantly, your girls will learn how to become their own coach. If I do my job extremely well, they will not need me. As sad as that sounds, that is in fact the goal. We are building strong, confident lionesses that are prepared to take on the world. We do our best here to teach those values from the mound.• The system here is a complete development plan and not just pitching lessons.♥️🔥💪If you believe development should be **more than just throwing pitches**, please respond with a ♥️ and your opinion.I’d love to hear your thoughts. ... See MoreSee Less

Carolina Miller (12u) is back on the rise.

We saw consistent 54 mph speeds on her drop last Thursday, with this 56 mph being her new PR.Great job. Progress is made one pitch at a time. 🏆🎯👏 ... See MoreSee Less