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A high school pitcher was told to rest, stretch, and wait it out—yet every week hurt more than the last. We took a different route: test how he moves under real conditions, then rebuild the pattern from the ground up. What we found was simple and powerful. His upper traps were calling the shots, his lat was stuck in neutral, and his pelvis and scapula were speaking different languages. Once we taught the shoulder blade to depress and the hips to hinge, pain gave way to clean mechanics and confident throws.

We walk you through the exact tests we used—the shoulder coordination test that exposes trap dominance, the squat screen that reveals pelvic control, and how serratus activation becomes the missing link for overhead athletes. You’ll hear why scapulohumeral rhythm matters for deceleration, how the lat connects shoulder and spine stability, and what changes when the body redistributes work from “always on” neck muscles to true stabilizers like lower traps and lats. The before-and-after details are striking: better thoracic extension, more space at end range, and a squat that preserves spinal curves while generating real force.

From there, we map the training plan that stuck: high-rep scapular depression with serratus, a catcher squat that grooves hip hinge and lordosis, and a steady ramp of throwing volume to 300 pain-free towel and ball throws a week. Along the way, we tackle the bigger lesson for players and parents—ask why every drill exists, demand a clear cause-and-effect, and measure what matters. If imaging is clean but movement is noisy, the fix is in the pattern. Subscribe for more case studies, share this with a pitcher who needs a roadmap back to the mound, and leave a review with your biggest takeaway so we can keep saving arms together.

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The Velocity Rx podcast mission is to help save one million arms by giving the very best mechanical, health, and arm care information to it's listeners.

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Stop stretching the shoulder to a place it can’t control. We dig into the myth of “layback” and explain why forcing passive end range is a fast track to labrum wear, elbow pain, and shortened careers—especially for growing athletes. With inventor and coach Jason Colleran of Kinetic Arm, we unpack what actually builds safe velocity: thoracic extension, scapular depression, and pec extensibility that create a stable power position, plus foot and hip mechanics that unlock rotation without requiring the shoulder to bear the brunt of the load.

We break down the difference between range of motion and available joint position, why timing and center of mass matter more than still photos, and how a simple change, such as externally rotating the back foot, can open “layback” from below rather than yanking from above. Jason shares how constraint-based training and the Kinetic Arm sleeve provide proprioceptive feedback, limit harmful passive extremes, and support post-op throwers rebuilding horizontal abduction and external rotation. We also focus on the scapulohumeral rhythm, avoiding upper trap dominance, and offloading stressed tissues, such as the supraspinatus, by improving the first degrees of abduction and upward rotation.

Along the way, we call out the training culture that confuses volume with intention and protocols with precision. Maxing in passive ranges, cookie-cutter rehab, and viral cues that ignore structure all drive the injury epidemic. The fix is simple, not easy: assess daily, define a clear goal for each drill, align lines of force with anatomy, and teach athletes to own mid-range positions before they chase speed. When the chain is set—foot to hip to trunk to scapula—the arm stops compensating and velocity becomes a byproduct of efficiency, not a gamble with connective tissue.

If you care about throwing harder and longer without sacrificing your shoulder or elbow, this one’s for you. Subscribe, share with a coach or parent who needs it, and leave a review with the biggest myth you want us to tackle next.

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The Velocity Rx podcast mission is to help save one million arms by giving the very best mechanical, health, and arm care information to it's listeners.

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Ever wondered why so many young pitchers are suffering devastating elbow injuries? Dr. Kevin McGovern pulls back the curtain on the rehabilitation process with a fascinating real-time coaching session featuring 15-year-old Aiden, who's battling back from multiple elbow injuries.

The episode reveals a revolutionary approach to arm care that challenges conventional wisdom. Rather than extended rest periods, we witness the power of daily throwing practice—with either baseballs or towels—combined with unconventional methods like basketball shooting to maintain elbow extension. Dr. McGovern methodically breaks down what he calls the "Tommy John formula"—three critical mechanical flaws destroying young pitchers' arms: drifting forward too early, dragging the back leg, and improper glove-hand technique.

Through Aiden's transformation, viewers gain practical insights into proper mechanics that not only prevent injury but enhance performance. By maintaining weight back longer and releasing closer to home plate, pitchers create what baseball insiders call a "heavy ball" effect—making an 80mph fastball feel like 95mph to hitters. This case study provides a sobering reality check for parents and coaches: mechanical flaws aren't just performance issues; they're ticking time bombs for young arms. The rehabilitation timeline presented offers a realistic perspective on recovery, debunking quick-fix solutions and emphasizing patient, consistent work on mechanics.

What's happening in youth baseball today? Overcoaching and poor mechanics are creating an epidemic of arm injuries. Watch this episode to understand the warning signs, learn proper rehabilitation protocols, and discover how daily work on sound mechanics can save your young pitcher's arm—and perhaps their baseball future. Visit velocityrx.org to learn more about preventing Tommy John injuries and keeping young arms healthy through proper mechanics.

Support the show

The Velocity Rx podcast mission is to help save one million arms by giving the very best mechanical, health, and arm care information to it's listeners.