College freshman Joel Flynn is sitting 87 to 89, touching 91 mph with Pathway during his fall at Regent University while working on a disgusting new splitter. What a story that’s just beginning for a guy who went from an unknown arm his junior year of high school to one of the top Virginia HS pitchers in 2026. Big ceiling for Joel as he heads into 2027 as a high-impact freshman. —— Feeling stuck in your career? DM @pathwayperform, we have helped pitchers from high school to the big leagues reach their goals.

This sequence targets every critical muscle group in including the posterior cuff, subscap, flexor-pronator mass, and more. All to bulletproof your arm against the forces of high-velocity throwing. Arm Circles → Increases blood flow and primes the shoulder for explosive movement Shoulder Tube → Creates rhythmic oscillations that activate small stabilizers and build resilient, coordinated shoulders Plyo Drop Catches → Rapid neural activation across multiple planes to sharpen arm speed and reactivity 6-Way Forearms → Strengthens flexors, extensors, pronators, and supinators for elite grip strength and wrist health and stability J-Band Series → Targets rotator cuff endurance, stability, and injury prevention ______ Need a complete arm care routine that actually works? DM @pathwayperform. We’ve helped pitchers from high school to the big leagues reach their goals all across the country.

Everyone’s schedule is different. Everyone’s training preferences are different. And everyone’s goals for the fall are different. Here’s an example week for one of our remote athletes who for the first time hit 90+ mph. He runs TWO high-intent days per week, everything else is built around prepping for those two days. His first high-intent day blends stretching it out to comfort in long toss, a few step-behind pulldowns to fire up the the CNS, while saving enough in the tank for a solid radar feedback bullpen to prep him for his next high-intent day: his inter-squad start. His only goal that day? Compete with full confidence and conviction. ______ Don’t have a consistent schedule helping you throw harder? DM @pathwayperform. We’ve helped pitchers from high school to the big leagues reach their goals all across the country.

Can you tell who throws hardest just by how they use the ground? By eye, probably not, but put them on force plates and the numbers will tell you a clear story. Every pitch starts with force into the ground, and force x time = impulse, which is the momentum you create. The ground pushes back with equal force (ground reaction force), so more force, in the right direction, over a longer amount of time, means more momentum and energy to send up the chain and use in the throw. This is one of the biggest factors in velocity potential: who can best use the ground to produce force, then transfer that force up the chain and into foot strike. It starts with understanding stability, the ability to utilize the ground, and how to properly hold and time this pattern for each athlete, making sure it’s held for the right amount of time and in the correct direction down the slope. Other variables include, mass, strength levels, momentum in the delivery, etc. You can’t transfer energy you never created or held. It all starts from the ground up. ______ Feeling stuck in your career? DM @pathwayperform. We’ve helped pitchers from high school to the big leagues reach their goals all across the country.

JMU righty, Trey Campos has hustled all summer and fall training remotely with Pathway, prepping to be an impact arm for JMU this spring. He started with Pathway topping out at 90 mph in the previous few months and is already up to ~93 mph working on repeatable patterns. So much raw potential left in the tank to become a mid 90s+ arm with already a filthy arsenal. Definitely an arm to be on the lookout for in college baseball. ______ Feeling stuck in your career? DM @pathwayperform. We’ve helped pitchers from high school to the big leagues reach their goals all across the country.

Another post season, another Yamamoto world class performance….He is 5’10, 175lbs, sits mid-upper 90s and touches 99mph. No heavy lifting. No size advantage. No real freak genetics. Everyone’s talking about his mobility, the javelin, the long toss, the back bends. All real. All important. But the piece that ties it all together that no one seems to copy? His tempo is FAST. And that’s not an accident, that’s the point. Smaller high level arms tend to have fast tempos. That’s how they create momentum to transfer energy into the baseball. The problem for most guys who try this isn’t the fast tempo. The problem is most pitchers can’t HANDLE fast tempo and gather efficiently. They rush down the mound, speed through sequencing up the chain and get to foot strike before their lower or upper half is ready, and the arm pays for it. Velo goes down, command falters and they think a faster tempo isn’t for them. Yamamoto is the blueprint for what it looks like when a smaller guy is actually built to match his own speed and gets into elite positions on TIME. We talk to our guys all the time about having a semi-metronome in their brain. Shoot, we’ve even put one on the speakers during catch play to help guys really feel tempo and timing as they slowly speed it up. We have even taken it a step further like other coaches and started counting frames on elite arms. The majority of big league arms land somewhere between 20-25 frames from leg lift to front foot strike on a standard 30fps phone video. Smaller guys tend to be on the lower end. That’s a real unlock for a lot of undersized arms, IF they can mechanically get into position to back it up. This video of Yamamoto is the perfect example. While he does have this roller coaster effect in his delivery. Think about the split second at the top of the drop where you’re weightless ( still connected to the ground/rollercoaster), then gravity rips you down the other side at full force pulling you deeper into your seat. He still has a very fast but timed tempo from hand break on, all while having a very aggressive drift and pelvic coil motion. Quick and efficient sequencing on the way down is key to sustaining and creating velocity, especially for smaller arms. —— Feeling stuck in your career? Follow @pathwayperform for more elite pitching analysis and tips

An effective lead leg block at foot strike with no front or transverse plan instability is what allows energy to transfer efficiently up the kinetic chain without leakage. This 4 part plyo progression is designed to build that pattern into the throw: 1. Half Kneeling Hip Finishes 2. Lasso Hip Rotation Focus 3. Split Stance Rotation w/ Hover 4. Rocker Lift w/ Hover Save this for your next plyo session. —— Feeling stuck in your career? Follow @pathwayperform for more elite pitching drills and tips

One of the most important parts of transferring energy from the lower half to the upper half is how the pelvis pulls the torso into rotation. Here are 4 drills to help you feel this hip rotation motion: ✅ Barbell Rotations
✅ Stick Rotations
✅ Rag Doll Rotations
✅ Laying Rolls Save this for your next warmup. ——  Feeling stuck in your career? Follow @pathwayperform for more elite pitching drills and tips

Cam Schlittler sat ~90-92mph in college. This postseason has hit ~100mph, and in 2026 he averaged 98 on the fastball, the same exact guy, a few years apart. Here’s how he actually did it: Velocity is NEVER some “x factor.” Anyone who tells you it’s one cue, one drill, or one position is lying through their teeth. Yeah, certain mechanical positions can clean up your movement and add ticks over time. But it’s never just ONE thing. It’s a stack of countless little roots of work: mechanical efficiency, weight gain, power output, body control - all of it compounding at once. Here are a few that took Cam from an average mid-major arm sitting 90 to touching over 100mph: BODY WEIGHT — the most overlooked metric for underdeveloped guys. Athletes grind in the weight room and grind on the field then under-eat, stall out, and wonder why the gains dried up. Cam added 25+ lbs from college to pro ball and completely changed his body composition. mass moves mass. POWER OUTPUT — we don’t have his exact numbers, but you don’t pack on 25 lbs of usable muscle and transform your composition without being in the weight room moving real weight and moving it FAST around his body type. MECHANICAL EFFICIENCY — watch the clips and you can see it. A more defined pelvic coil, using that coil to swing his 6’6” levers in the right direction with a slight drift, dropping into a hinge and aggressive rotation at foot strike. With the Yankees, his motion flows, clean arm spiral, no lags. At Northeastern it’s herky-jerky, nothing connects. (that’s a whole post for another day.) Each one of these deserves its own breakdown. But the point stands: it was NEVER just a mechanical fix or just gaining weight. it was doing everything right, at the same time for years —— Feeling stuck in your career? Follow @pathwayperform for more elite pitching analysis and tips

LIU commit, Ian Taylor put together a big summer, taking his bullpen average from mid 80s to an easy upper 80s and dominating all summer long. He just committed to play D1 baseball at Long Island University, proof that consistent work and the right programming pay off. 90+ mph arm still with plenty of room left to grow before stepping into college! —— Feeling stuck in your career? DM @pathwayperform , we have helped pitchers from high school to the big leagues reach their goals.

The "Kikuchi Drill" has become a popular constraint-based drill in the pitching world over the last 2 to 3 years. Here's why you might want to give it a shot in your throwing sessions: 1. It helps athletes feel more athletic with a dynamic start to the delivery. Constraint drills can often feel robotic, but this one simply gets an athlete "up and down" in a quick, athletic way.
 2. It's great for timing, especially for guys who struggle to build intent or take too long to get moving. Toe comes up, and once the heel hits, it's go time to get down the slope at a high rate of speed.
 3. It helps athletes actually understand their back leg and ground force. It's super hard to throw a baseball without getting the whole foot down and using the ground to ride and rotate. Guys whose back leg is pushy or toe dominant can use this drill to feel heel connection, which turns into full foot connection. Some guys love it and swear by it, others don't get it, and that's ok. Worth trying for a few days in your drill work to see which you are.  ——  Feeling stuck in your career? Follow @pathwayperform for more elite pitching analysis and tips.

Too much drift or too much drop messing up your timing, and you can't find the middle ground? Try crashing with the curve. It's a combo cue that blends both to help you time momentum and gravity into foot strike. Not only is it easier to think about, it also helps athletes feel back leg connection and the drift/drop at the same time. At the end of the day, throwing a baseball is pure physics, and so is crashing with the curve. ——  Feeling stuck in your career? Follow @pathwayperform for more elite pitching analysis and tips.

Chase Burns is absolutely dominated this season… 15-3 with a sub-3.00 ERA for a guy who made his MLB debut just last season. Wild numbers. But the biggest takeaway with Burns isn’t the stat line, it’s his demeanor and his tempo the second he steps on the mound. The aggressive, attack-first approach to hitters AND the physical speed of his delivery. That tempo is a huge reason he gathers and moves so efficiently, he doesn’t give his body time to leak into bad patterns. Tempo. Tempo. Rhythm. Rhythm. If you train with Pathway, you’ve heard it. But “tempo” and “rhythm” don’t mean the same thing for every guy. Everyone has a different tempo. Everyone has a different rhythm. So let’s define them: Tempo - the internal cadence your body works at during a motion. The speed of the move. Rhythm - the specific patterning of how you flow from one position into the next. One doesn’t work without the other. Burns has a “quick,” not fast, tempo and he’s incredibly rhythmic in his delivery flowing through positions. Like the legendary UCLA coach said: “Be quick, but don’t hurry.” That’s exactly what Burns shows, the ability to let the throw build up the chain while still staying at a fast tempo. And this isn’t just stuff that looks right. Us and countless other coaches have studied frame-by-frame video on the best arms in the game. A basic smartphone shoots around 30fps, you can count the frames from move to release, and Burns is on the quicker side from peak leg lift to ball release. So are most throwers who DON’T rely on pure size and strength to throw hard. They tend to be around 20-25fps. If you throw hard off athleticism, quickness, and efficiency, tempo and rhythm are your keys to unlocking velo, and to not feeling like a robot stuck in constraints. We tell our guys all the time: yeah, some constraints feel robotic, so get some tempo with it, feel some rhythm, make the drill feel natural without killing the purpose of the position. When they do, they start moving better, quicker, and throwing harder, easier. ——  Feeling stuck in your career? Follow us for more elite pitching analysis and tips.

Aidan just started his freshman fall at D2 Chowan and showed up a completely different arm than the one that got recruited. He's sitting 88-90, topping out at 92mph in game, and absolutely dominating, with still a ton of room to grow. Exciting arm to watch over the next few years.  ——  Stuck in your development? DM us, Pathway has helped pitchers from high school to the big leagues reach their goals.

If you only lock in on your high intent days, you're leaving a ton of development on the table. The common belief is that high stimulus drives the best adaptation, and while that's true, what often gets overlooked is the work and focus you put into your lighter and recovery days to maximize those high intent days and slingshot your performance. ——  Stuck in your development? DM us, Pathway has helped pitchers from high school to the big leagues reach their goals.

Rōki Sasaki has one of the most elite lower halves in baseball. He's gifted with rare mobility and the ability to get in and out of ranges, but the exaggerations make him a good teaching tool. They show you what your lower half should feel like as you ride down the slope into foot strike. 3 things to take from his lower half mechanics: 1. The back leg is an anchor, not an accelerator. As he drops into his hinge and works down the mound, the pelvis rotates against the back leg not around it or with it . 2. He holds the pelvis closed as long and as late as possible, then rotates and attacks from above at foot strike. (Now if held too long with lacking mobility you begin to push, rotation should start prior to running out of room in your hip) 3. The pelvis drives everything. It loads, it coils, and it starts the sequence at foot strike. Pelvis rotation, torso unraveling, arm unraveling. All cued off the pelvis, not simply the legs. So should you try to replicate Sasaki? Probably not. He's an outlier with mobility most guys don't have. But you can use him as a teaching tool for how to think about your delivery: 1. Stable back leg as an anchor 2. Momentum and gravity down the mound with the pelvis closed as long as possible 3. Pelvis as the driver of the load and the unraveling of the throw ___ Stuck in your development? DM us, Pathway has helped pitchers from high school to the big leagues reach their goals.

There’s a formula to get better. It might not happen on your timeline, and everyone builds theirs a little different but here are 5 habits top pitchers have that average ones don’t: 1. A scheduled routine, every single day 2. Detail-oriented focus 3. They welcome failure 4. Consistency with the boring work 5. Recovery IS training Nothing on that list requires talent. —— Stuck in your development? DM us, Pathway has helped pitchers from high school to the big leagues reach their goals.

Med ball work should have a purpose that ties back to the mound. Here are 5 drills we love and how each one shows up in the delivery.
 Lying Chest Pass
Single Leg Slams
Scoop Throws
Split Stance Slams
Shuffle Shot Puts
 Every one of these trains a piece of the throw, not just power for the sake of power.

The ability to dissociate the pelvis and rotate DOWN is a staple of all elite throwers. It shows up in a variety of shapes, sizes and styles, but the thesis holds: rotating down with the pelvis at foot strike, transferring the momentum you already captured, is one of the most efficient ways to transfer energy up the chain and make the torso an effective whip with the base being the pelvis/hips. The red circle in each of these slow motions marks the belt buckle actually rotating down, or what we call "rotating linear" at Pathway.

 It's a contradictory phrase on purpose. It helps athletes understand they have to rotate down into the front hip, not just spin. Doing it with momentum moving purely rotational is not the way to go about it. In all of these videos (or any elite arm you watch) the pelvis rotates around and down at the same time. 99% of guys know how to rotate around (side to side), but very few understand how to rotate DOWN. 

Imagine this: in order for a whip to produce force it must have linear momentum moving towards its target AND have the base rotate DOWN to begin the action of the whip. Same holds true for pitchers, with the addition to the rotational component, linear momentum must be produced AND the pelvis must rotate down to continue the kinetic sequencing of the torso into a large whip. 
 ———  Feel stuck in your development? Pathway helps pitchers from high school to the big leagues throw harder, get stronger, and stay healthy. DM us or hit the link in our bio to learn more.

Separation is not something that can be taught in isolation, but these few drills are some of our favorites for understanding the feel and beginning to progress it into a normal throw:  - Roll Ins  - Rocker w/ Leg Lift - Quick Picks - Step Backs - Swinging Darvish