Athlete dashboard · demo
Sam Rivera
HS RHP · AGE 16 · BLOCK 1 · WEEK 2
Reassessment is due. Your current approved plan stays in place until the coach approves and delivers an updated one — nothing changes automatically.
- Current top velocity
- 78 mph
- Block goal
- Build base
- This week's throws
- 3 / 4 planned
- Next reassessment
- Jul 08
Overview
Build a consistent throwing base and clean up early hip direction before we add intent. No max-effort work this block.
What to do next
- Thursday: long toss to 120 ft, controlled.
- Daily: arm-care routine A (preview module).
- Log how the arm felt after each throw.
Latest coach review & notes
"Good base to build on — keep effort controlled this block. We'll add intent once the front side stays closed a beat longer." — coach note, delivered with your plan.
Everything here was approved by your coach before it appeared. If anything causes pain, stop and contact a qualified medical professional — see the disclaimers.
Four-week throwing plan
Coach approvedBlock 1 — build base. Intent stays controlled; no max-effort throws this block. Adjust days to fit games; never throw through pain.
| Week | Focus | Long toss | Bullpen |
|---|---|---|---|
| 1 | Re-establish base | 90 ft | — |
| 2 | Add light volume | 120 ft | 15 @ 70% |
| 3 | Consistency | 120 ft | 20 @ 75% |
| 4 | Light deload | 90 ft | — |
Mechanics priorities
Coach approvedFrom your submitted video. Confident points and uncertain points are kept separate — uncertain ones are not presented as facts.
- Hips begin rotating before the front foot is set.
- Good arm path overall; no obvious red flags in this clip.
- Front side may open slightly early — confirm with a side-angle clip.
- Possible limited thoracic rotation — cross-check with the movement screen.
Cues
- Stay closed a beat longer. "Lead with the hip, not the shoulder."
- Land, then rotate. Drill: walking windups at controlled effort.
Support modules
Version 1 previews. These outline how each area would fit your week — they're not active programming yet and are clearly labelled.
Strength Preview
How strength work would support your throwing, fit to your equipment and days.
Mobility Preview
Mobility priorities informed by your movement screen, pending coach review.
Arm care Preview
A routine to support throwing volume and recovery.
Preview modules don't pretend to function. They'll become active, coach-approved programming in a later version.
Workload & readiness
A workload indicator — not a medical clearance. It reflects what you've logged, not how your body is.
This week's workload
Readiness check-ins
| Date | Arm felt |
|---|---|
| Jun 12 | Good |
| Jun 16 | Good |
| Jun 19 | Slightly tired |
If you ever report pain, programming pauses and you're referred to a medical professional.
Progress
A simple record. Velocity is one input among many — not a promise.
| Date | Top mph | How the arm felt |
|---|---|---|
| Jun 03 | 77 | Good |
| Jun 12 | 78 | Good |
| Jun 19 | 78 | Slightly tired |
Log a session Demo
Reassessment
Scheduled check-ins that produce an updated, coach-approved plan. A new plan never overwrites your current one until the coach approves and delivers it.
- Next reassessment
- Jul 08
- Current plan version
- v1