BY STEVE KRAH
If you were in Zionsville, Ind., a few months ago and saw Nate Dohm pushing his mother’s SUV down the street, it wasn’t because of vehicle trouble.
Dohm was doing his best to keep up with baseball strength and conditioning workouts during the COVID-19 pandemic.
With Laird’s Training LLC closed because of the lockdown and no access to weighted sleds or other equipment, the athlete had to improvise.
Dohm, a senior at Zionsville Community High School in 2020-21, began working out with Sean Laird in the fall of his eighth grade year. He first participated in Laird’s winter arm care and velocity program as a sophomore and has done it consistently since then.
Right-hander Dohm registered a pulldown max of 89 mph as a sophomore and 95 mph as a junior.
“My jumps on the mound were much bigger,” says Dohm, a right-hander who hit 83 mph as a freshmen, 89 mph as a sophomore and 92 mph as a junior. The Ball State University commit played for Laird this summer on the Indiana Bulls 17 Black squad. “I wouldn’t be where I’m at if I didn’t start lifting with Sean and doing that velo program.
“He helped me get stronger (physically and mentally). He doesn’t make it easy for you. It’s about pushing through that. You have to want to get better if you want to do his workouts.”
Laird has seen Dohm reap the rewards for his sweat.
“His work ethic is second to none,” says Laird. “The kid has literally changed his life.
“He’s changing himself into a power pitcher, which is cool to see.”
Taking his methods with him to the Bulls (it wasn’t unusual to see them doing side-hill sprints before or after a game), Laird was able to see strides in right-hander and Ohio University commit Brady Linkel (South Ripley High School Class of 2021).
“He’s one of those disciplined hard-nosed guys,” says Laird. “You saw him getting stronger and stronger by the end of the summer.”
Laird, a former Kokomo (Ind.) High School and University of South Alabama player who works out of Bullpen Academy in Russiaville, Ind., and his home gym, has been running arm care and velocity programs since 2014.
“I was always a hard thrower growing up,” says Laird. “The last five or six years, it’s become very popular to throw as hard as you can.
“I see things people are doing that are really good and really bad. I saw a need. Everything I do is based on my experience, sports, and exercise science background. I want to focus on improving strength, core stability, mobility, and athleticism in our athletes. I take care of the arm and athlete first.”
Laird’s training methods include building athleticism from the ground up.
Typical in-person arm care/velo program sessions will last around 90 to 105 minutes twice a day. The first day is about strength and power, the second day explosive or dynamic effort work.
Athletes are given things to do on their own on the other days of the week.
When the players are with Laird there is a warm-up of 30 to 45 minutes that includes ground-based mobility work, including bands to strengthen the rotator cuff and scapula. There are also exercises with plyometic and medicine balls and attention to Thoracic Spine (T-Spine) movement.
After the warm-up comes activation. There is weighted sled work for the lower half. Weight med balls are used in upper body plyometics.
“We want to create force from the ground up,” says Laird, who also has his players do one-legged box jumps and hurdles to promote explosiveness and agility. “My goal is to have a more mobile and explosive athlete.”
Baseball or softball players — overhead athletes — in the program don’t touch a ball for about 45 minutes then they throw for 15 to 20 minutes maximum. They spend 12 or so minutes on long toss and then begin pulldowns.
“We want them to get their bodies into their throws,” says Laird. “Then we go into a recovery period and do blood-pumping band work and mobility stuff.
“We want to make sure elbow, flexors and extenders are strong.”
The same is true for the T-Spine and ankles.
While recovery is done as a group, Laird knows that not all his athletes are the same and have individual needs.
“I’m a big guy on communication,” says Laird. “Let me know what they feel.”
On the third day of the program, Laird has his players throwing a football — something that Hall of Famer Nolan Ryan did in his training.
“We want to throw with a tight spiral,” says Laird. “Throwing a football teaches pronation and good arm motion. You get immediate feedback with a football. It you have bad mechanics, you’ll throw a wounded duck. You have to be efficient.”
Players are encouraged to build their arms through long toss — working up to throwing the ball 300 or more feet if they are comfortable with it and can maintain mechanics, but everyone is different and distance can be different depending on the athlete’s ability.
Zack Thompson, who played for Laird with the Indiana Bulls and then the University of Kentucky and in the St. Louis Cardinals system, prefers to cap his long toss at 120 feet.
“It helps him mechanically,” says Laird.
This summer, which followed a spring without high school baseball, the Bulls played into mid-August and got in more games than a normal travel season.
“We wanted to make sure we could keep playing,” says Laird. “We treated June as spring training (and gradually increased pitch counts). By July, we hit the ground running.”
The Bulls are playing fall ball. Laird is busy with his training busy so he is not coaching.
“It’s been awesome,” says Laird, who joined Heisler to drop Episode 18 on Sept. 12. “There’s so many avenues and topics to cover in baseball.”
The platform has allowed them to inform players and parents about training, recruiting and the protocol of travel baseball.
“It’s good for kids to hear the stories,” says Laird. “Everybody’s route to college or professional baseball is different.”