Road to 90: keegan stinson

goal setting

I first began working with Keegan in the Spring of 2025. He was a high school junior with tons of potential, but only sitting upper 70s in game, something he wanted to improve with a goal of playing college baseball.

After our first day working together, we set out with 3 major goals in mind in order to improve his throwing velocity.

1.      Mobility

2.      Athleticism

3.      Mechanics

Let’s break down each of these goals and what we did to improve them in order to get Keegan throwing 90 mph.

goal 1: mobility

It is fair to say that Keegan’s mobility on day 1 was less than stellar. An inability to flex-extend or rotate-side bend his spine left him stiff and immobile.

As you can see above, we were starting from scratch. Using bridge variations, breathing exercises to expand his ribcage and a whole lotta handstands and cartwheels, we were able to restore some range of motion and fluidity in his spine.

This not only had him feeling better between starts but also allowed his more distal segments, shoulders and hips, to move freely and to start moving a whole lot faster.

Below you will see the bridge & thrower’s he hit when he hit 90 mph. Compared to the photos above its night and day and about a 10+ mph difference!

pretty cool to see what can happen when you let guys move their bodies in multiple planes!

goal 2: athleticism

Even at 6’2, Keegan was still a bit heavier than we wanted him to be in order to move as powerfully as he could down the mound. We got him a solid nutrition plan that helped him stay away from processed foods and focus more of his caloric intake on fruits, vegetables and lean meat. From start to finish he lost about 15-20lbs which gave him more energy and feeling a whole lot more athletic on the mound.

Coinciding with the work he was doing in the kitchen, Keegan was also putting work in and out of the gym. With a focus on rate of force development, Keegan saw his showcase numbers go through the roof.

The countless hours and the amount of sweat and hard work Keegan put in the gym and in the kitchen proved to be quite fruitful! (pun very much intended)

goal 3: mechanics

Keegan moved like a robot. Plain and simple. With that in mind we wanted to use constraints and movements that promoted his natural athleticism. A multi-sport Varsity athlete, Keegan has the potential to be great on the bump. We just needed to help his body remember what it moved like when he was young, wild and free.

Through a constraint-led approach, we gave Keegan 1 simple goal while throwing: “Be smooth, Be fast” Keegan took that idea and ran with it. He seemed to PR week after week, throwing objects, baseball included, farther and faster than he ever had in his entire life.

The results were special. See for yourself below.

Are you next?

Contact us today and lets find out!

Keep chopping wood.