Target Specific Area of Need- Your Mind Can't Take Your Body Where It is Not Capable Of Going!

Know Your Body's Limits

Athlete Management System

If you are not testing...YOU ARE GUESSING!  The only way to provide the accountability necessary to validate the effectiveness of training is to test and re-test consistently varying programming based upon performance in competition. DISCLAIMER:  THIS INFORMATION DOES NOT GUARANTEE YOU WILL AVOID INJURY.

Calculate-Throwing Velocity-Broad Jump-Grip Strength

Green Zone


A pitcher that stays in the Green Zone will minimize their exposure to having an arm injury.  Continuous tracking via Daily Athletic Performance Surveys, Benchmark Sports Testing Data, Re-Testing and specificity of targeting areas in need will ensure the proper foundation is built to produce a repetitive result.  The pitchers in the Green Zone are going to be more fluid in their delivery and will be able to master the sequencing and timing necessary to be as efficient as possible in their delivery. The pitchers in the Green Zone have a superior understanding and physical foundation in which to produce quality, consistent results without maximum effort.

Yellow Zone


A pitcher that is in the Yellow Zone needs to limit their exposure to the Pitch Smart proposed guidelines by the appropriate amount. Example if in the case above the score is an 80, the pitcher should maximize their exposure to 80% of Pitch Smart guidelines.  Targeted training specific to the areas in need must be attacked so the pitcher can limit their exposure to injury.  A pitcher in the Yellow Zone will struggle and provide more effort than necessary due to the physical limitations they have.  Focusing on their physical features that will enhance their fluidity and efficiency will take them to the Green Zone.

Red Zone


An athlete grading out in the Red Zone is given a precursor to vulnerability to injury.  This pitcher is providing the maximum amount of energy and effort on each pitch.  This pitcher will fatigue more quickly and does not have the physical attributes to repeat a delivery that will continue.  This pitcher will struggle with command and with max effort will struggle with skill execution.  The physical limitations on this pitcher will need to be carefully monitored until they put more focus on throwing better versus throwing harder.  Maturity, mechanical efficiency and Mental training via the Mental MRI will be necessary to increase chances of avoiding injury.

Pitch Smart 8 & Under


8U and under pitchers need to be most focused on their ability to throw strikes efficiently and without stress.  Pitching from the stretch versus the windup at this age allows for a more simple approach which can be duplicated more efficiently.  Focus here should be limited to pitching to contact versus pitching to strike a batter out. The level of effort and the physical attributes of the pitcher should dictate the intent of development for each pitcher.  Focus on skill training and proper movement sequences is critical for the athlete to understand the neuromuscular movement patterns to function as efficiently as possible. 

Pitch Smart 9-12


This is the most vulnerable age group and one that is the most difficult to manage. There is a huge variance between this age group in size and physical capabilities as the environment where the pitcher is raised in greatly affects the foundation that is built.  Competitive pitching where this age group is asked to throw curve balls and sliders further complicates the situation.  The high velocity pitchers are more often used and reach maximum pitch counts every outing due to the focus on winning.  It is critical for each athlete to be tested and for the values to be known in reference to their physical capabilities as they vary so much from person to person.

Pitch Smart 13-14


The move to 60' 6" mound is the biggest jump for a pitcher. The current Pitch Smart allowable pitches for this age group is too aggressive in my opinion.  This is a big jump for mostly immature pitchers who are not structurally ready to perform at this distance.  Jr. High athletes playing on a High  School field should be banned.  There is no reason for a 7th and 8th grader to be pushed at this age however, the social impact is so great, every player wants to play for their High School Team. There are exceptions with the more physically ready early bloomers who are better suited for this distance but beware  as the stress pitching at that distance at that age is disastrous.

Can It Be This Simple?


Testing Data

Test and Train Sports has been testing athletes for the past 11 years and has tested athletes in 40 US States, Cuba, Dominican Republic and Bolivia. No Lab's as we were in the field in real live situations not influenced by disruption of a lab based environment.  We have tested close to 40,000 athletes from ages 6U to 25U. We have consulted with the best in the world and have access to research and data not offered to the public.  We have tested Division I National Championship Teams and 6U players just beginning to play.  In addition to our testing services we have researched, studied and applied our methodologies to better understand a practical approach to development. This is an ongoing process that gains more momentum daily as we begin to disclose our findings in an effort to collaborate and educate the public on information that will minimize the frustration of developing a child to reach their potential. Each athlete should focus on their Athletic Capacity and Skill which will dictate their production in competition and dictate how long they will be able to compete.  If you want to become a better fielder increase your pro agility shuttle time. Do not take 1,000's of ground balls incapable of being able to produce the necessary human movements. 

Exit Velocity/Throwing Velocity

In addition to the published data in reference to the Tommy John Matrix , we have found the consideration of the comparison of the Exit Velocity to the Throwing Velocity provides a unique insight to the "Athletic Capacity" of each athlete.  We have found that the better athletes are able to maintain a 3 to 5 MPH differential with the Exit Velocity being higher than the Throwing Velocity.  This information is supported in Sports Testing data with elite high school and college athletes and is supported by the success of an athlete in competition. The better the athlete the closer the numbers are in production in testing providing support that this athlete has better neuromuscular body control, sequencing and timing than the other athletes who are not able to produce accordingly. We are able to quickly identify via the sports testing data the areas to approach in development and if it is a mechanical or physical issue that is the inefficiency that needs to be addressed. 

Neuromuscular Grip Strength Conditioning

Test and Train Sports has spent years testing, training and researching the effectiveness of increasing grip strength while incorporating more skill and efficiency with athletes.  We have produced many evidence based studies that provide support to the theories related to the shortfalls of addressing Grip Strength training as this topic directly impacts the health of the athlete and the level of skill accompanied by the longevity of the skill an athlete can produce. We have provided many training solutions that provide immediate impact on the effectiveness of training and skill development among athletes of all ages. Fatigue management and the delay to the onset of fatigue are key characteristics an athlete can train for which will give them a edge in competition. 

Mobility, Sequencing, Timing

The success of an athlete and every skill needed to be applied in competition is directly related to the efficiency of the athletes mobility, sequencing and timing. The most successful athletes who get the most out of their physical capabilities and who seem to "overachieve" are able to execute more efficiently than their opponent.  This is accomplished by better sequencing and timing thus producing a higher level of skill produced in a more repetitive basis than their opponent. 

Athlete Management System

If you are not testing...YOU ARE GUESSING!  The only way to provide the accountability necessary to validate the effectiveness of training protocols, coaching, skill training , etc. is the use of an Athlete Management System (AMS) that captures all the necessary information in real time.  Test and Train Sports has developed a AMS that enables what is not humanly possible.  The ability for collaboration with the athlete and all parties who are a part of the development process. The AMS gives the access and reporting necessary for the best decisions to be made on an ongoing basis based upon factual data and results. 

Test and Train Sports

Test and Train Sports provides services to committed athletes , high schools, colleges and professional organizations that are in need of an Athlete Management System which will enable them to operate more efficiently using a data driven approach that is practical and affordable.  There is so much detail, it takes a consultation to see the depth of the services we provide. Contact

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