North Shore Performance Training
Print ViewBookmark and Share
NSPT Pitching Lab

 *NSPT Pitching Lab*

Complete Pitching Development


 199 Newbury Street     -     Danvers, Ma     -     978-774-6778     

North Shore Performance Training is proud to announce a new branch of specific training for our overhand throwing athletes. NSPT-Pitching Lab, by James Baker (former Pro pitcher, NSPT Founder & Performance Coach, NPA-East Pitching Coach and Colby College Pitching Coach) and Gardy O'Flynn (former Pro pitcher, NPA-East Director and Founder of Pitching Fix & QB ProForm) both certified under National Pitching & Tom House Sports, offers a dynamic and comprehensive program for all baseball pitchers.

The Pitching Lab has two full size mounds, 70 feet of throwing space, large throwing nets, Rapsodo Pitching 2.0 Data Analysis, slow motion video breakdowns and a mechanical analysis checkpoint sheet. The Pitching Lab is located inside of North Shore Performance Training's facility (8,000 square feet). Our clients will have full access to the entire training facility and New England Premier SportsPlex's large turf field (20,00 square feet).

*We also offer on-line coaching sessions including video breakdowns and strength training programs. Great for out of state clients. Please ask for more information if interested*

*Our Program Goals*

  • To help each athlete produce the greatest amount of force throwing a baseball in the most accurate manner while eliminating the chance of injury and reaching their optimum potential as an athlete 
  • To help each athlete understand how their body moves and to be more efficient and powerful with a program customized to their needs. Understanding the "WHY?" - each step of the way.
  • To help each athlete learn proper throwing mechanics and to master their mental game; how to be at their best between the ears!
  • To build strong, genuine coach & player relationships. We are coaches because of the athletes and passion we have for the sport itself. There is no other feeling like helping athletes -of all ages- further develop their natural persistence, determination, discipline, dedication, resiliency, work ethic, heart, leadership skills, connection with and respect for others, not only in competition, but in life!

*Program Details and Information*

  • CONSULTATION: Every client begins their program with a thorough consultation, movement screen and initial performance testing. The consultation will review the athlete's yearly sports calendar, current and past training history, injury history, personal goals and ultimate goal (fun mapping exercise!). The performance testing will include a movement screening to test mobility and movement patterns, while also testing the athlete's strength, power, agility and speed. This is class one. Consultations are by appointment only.
  • The initial pitching mechanics breakdown will also occur on consultation day (pitching mechanics slow motion video breakdown). This mechanics screening will focus on the important checkpoints of a pitcher's delivery (kienematic sequencing) and identifies areas to improve upon. 
  • WARM-UP & THROWING PROGRESSIONS: Once starting the program, the first half of each session focusses on mobility, dynamic warm-up exercises, arm care, patterning work, overhand athlete specific skill work & drills and a throwing program and bullpen sessions tailored for each player. Throwing progressions are worked into each player's respective program and is dependent on proper off-season or pre-season volume/protocols.
  • FUNCTIONAL STRENGTH: The second portion of each session is a functional strength and corrective exercise program customized for each athlete's needs (based off of their initial movement screening and mechanics assessment). This functional training session focuses on speed/agility/conditioning, lower & upper body stability, strength and power, core strength and shoulder integrity work.
  • RE-TESTING: Re-testing protocols for mobility, functional strength and throwing are essential to our program to display improved measureables across the board. Pairing each player's improved movement patterns, functional strength and speed with improved throwing mechanics is a perfect synergy! Re-testing occurs every 2 months.
  • RAPSODO PITCHING DATA: In addition to our standard NSPT-Pitching Lab testing protocols, we use Pitching Rapsodo 2.0 during throwing/video analysis sessions. We take the player development of our pitching athletes to the next level. With Rapsodo, we can take a deeper dive into each pitch that provides instant data on pitch velocity, spin rate, true spin rate, spin axis & spin efficiency as well as strike zone analysis, horizontal and vertical break, 3D trajectory and now release information. We will be able to see any pitch from side, top, pitcher or catcher views and track progress overtime with historical and statistical analysis to ensure that each one of our athletes is getting the most out of their arm.
  • SLOW MOTION VIDEO: Each client's bullpen sessions will be reviewed with slow motion video and include use of The Mustard Pitching App- looking at all of the mechanical variables we teach. During this video session, each player will be guided through the Pitching Lab: Mechanical Analysis Breakdown Chart. This chart identifies strong points and problem areas in their kinematic sequencing. Each player's program will be customized based off of their video breakdowns by incorporating various pitching drills and adjusting their functional strength program.
  • NUTRITION: A Wellness and Nutrition Packet designed by James Baker, is issued to each client. This serves as a guide to wellness, healthy nutrition and putting in the necessary work outside of the facility! We also have a certified Nutrition Consultant, Theresa Coughlin, on site to handle any additional questions or personal nutrition work.
  • SOFT TISSUE WORK: Soft tissue body work with Janet Miller of World Class Sports Massage Therapy is available as well. Her office is located inside of our NSPT Facility. Janet has experience working with throwers of all levels and abilities. This service is an additional cost and helps keep muscles loose, pliable and free of extra tightness in the most important areas.

*Current Program Information (Fall/Winter 2022)*


Information on our Offseason Pitching Development Program


For Who:
  Baseball Players (ages 8-12 & middle school-college/professional level). These players will improve overall throwing mechanics, learn arm strengthening warm-up routines & drills and learn how to properly train the entire body through functional training and throwing progressions designed to their needs. This offseason program is important to keep pitchers on a structured plan with on-time development leading up to their respective seasons. Our programming keeps pitchers in shape; mentally and physically, and sets a solid foundation for each pitcher to develop and reach their potential- safely and effectively.

Training Program: Daily Model (2 hour sessions- Option A below)

  • Each session will split to younger/older groups when necessary to foster the best learning environment
  • Athlete specific mobility, dynamic warm-up, patterning, customized mechanics drills & arm care, throwing progressions, (including bullpens-as the season grows closer), Rapsodo data & video study
  • Discussion Topics- The Complete Pitcher:  topics include goal setting, nutrition/hydration/sleep, recovery, routines, mind-set, strategy, making adjustments, defending your position, pitch selection, data and technology, college recruiting/scouting, importance of strength & conditioning and much more!
  • Athlete specific functional training: speed/agility training, lower & upper body strength work, power development, core work, arm care and stretching cool down. Pitcher specific training to match corrected and evaluated pitching mechanics. The combo that gets results!


When/ Options:  Monday November 28th – Saturday March 18th

Option A: Mondays and Fridays. 4 pm-6 pm. COST: $600/MONTH ($67 value/session)

Option B:
 Option A PLUS additional Tuesday, Thursday and Saturday functional training sessions (Great value- attend as many sessions as you can within the month!)

- 5:30-6:30 pm T/TR and 10 am on Saturdays. These sessions focus on athlete specific mobility, dynamic warmup routines and everything highlighted in green above. These sessions are fully coached with a certified trainer who specializes in baseball development COST: $750/MONTH

- Option B’s $150/month up-charge holds a typical monthly rate of $225/month for our Athlete Training Sessions

- Don’t miss this opportunity to experience high level coaching, build strong work ethics and healthy routines!

Where:  North Shore Performance Training- New England Premier SportsPlex's strength training facility in Danvers, MA. During this program, we will utilize the NSPT Pitching Lab, North Shore Performance Training’s Functional Training Facility and the large turf field at New England Premier SportsPlex.


More Info:

COACH James Baker- 

COACH Gardy O’Flynn-


Thank you for following our program and spreading the word on how to throw healthier and harder and ultimately maximizing your physical potential!

More information and fun and engaging pitching posts can be found below on our Instagram page. ***NSPT PITCHING LAB ON INSTAGRAM***




*NSPT-Pitching Lab Testimonials*



***(PIC 1- top right) Pat Ruotolo, San Francisco Giants Pitching Prospect***

"NSPT has been essential to my development as a pitcher. Over the last few years of working with James, he has been developing my lifts based on how I move on the mound. It has made me a more efficient and stronger athlete on the mound and I couldn’t have gotten to the level I’m at without NSPT." 


***(PIC 2- middle right) Erik Whitehead, HS Pitcher & State Champ-Mother's Testimonial***

"James Baker is a trainer with patience, guidance, energy and is 100% supportive of you to achieve your personal best on any given day, in the weight room and during pitching practice. I brought my very uncoordinated son to see him at age 12 and he is to this day, a proud member of NSPT, both functional training and pitching. James has worked with Erik, not only on the physical aspects of training and pitching, but more importantly, the mental aspect of being the best you can be.

He has the ability to have you reach within yourself to achieve for yourself, not for your mom or dad, not for your coach, but for yourself. Yes, my son is stronger, faster, more coordinated than ever, however, it is his confidence in his ability to achieve, that I truly attribute to James.

Erik will continue his baseball career at Wheaton College, where James played for four years." 


***(PIC 3- bottom right) Zach Begin, College Pitcher-Parent's Testimonial***

"We saw great improvements in Zach's performance in just 1 year with Coach Baker. We knew he would succeed with Coach Baker's program and the rest of the NSPT Staff. Coach Baker delivered! Zach gained 5 miles per hour on his fast ball, but more importantly he put on 15 pounds of muscle which was beneficial considering he is 5' 8" and throwing in the low 90's! Coach Baker's program catered Zach's workouts to a pitcher's needs, with an eye towards the athlete's health. Protecting the throwers arm and mastering a pitcher's mechanics was always a priority. We highly recommend NSPT and Coach Baker's program!
Thank you for all you do for my son, Zach. He thinks very, very highly of you."


***(PIC 4- left) Max Gieg, Boston College RHP-Father's Testimonial.



***Kevin Hooper, San Diego Padres Minor League Infield Coordinator***

"I did not even have 'Bake' for a whole year, but he is one of my all-time favorite players. He's a smart baseball guy, very knowledgeable, and he knew what he wanted to do every time he got the ball.  He was just a great team guy, and did whatever he could to help us win ball games, night in and night out.  I just loved sitting with him at a table and talking about whatever, whenever.

"'Bake' was all about the team, and wanted nothing more than for our team to be successful.  He was well-respected in the clubhouse, and you couldn't ask for a better teammate or individual.  I know I have said it many times before, but 'Bake' and I had a special bond from day one.

I will never forget the day when he arrived at my hotel room in Amarillo.  We talked about baseball, our philosophies as an organization, and just life itself for an hour.  I will truly miss having him on the ball field, and wish him nothing but the best in the future and with his program!"


***Colin Murray: Video Assistant-LA Angels***

James Baker and NSPT has been a tremendous help to me in my quest to play baseball in college. Throughout high school I was told by coaches that I didn't have what it takes to play baseball at the same level as my peers. At first, I was down on myself. I started to question my ability, wondering if I would ever have what it takes to play competitive baseball. I decided to start pitching lessons in hopes of developing my skills and that is when I met James. He took me in as an ineffective pitcher and tuned me to become confident and very effective.

James also trained me at NSPT, and almost instantly I was seeing improvement. The best part about NSPT is the well-rounded workout you get each and every session. They take pride in training more than just the physical strength, but also working on developing clients- including myself, to be the most mentally tough. I was taught to grind through the tough times I faced as a baseball player that never made a high school team, and that made all the difference for me. 
Thanks to James and the NSPT staff, I was able to play college baseball!


***Ryan Bradley, Bryant University Pitcher and former Saint John's Prep Standout***


Thank you for everything you done for me coach. Literally everything. I wouldn't be where I am today with out you coach and I'm going to end up where I want to end up because of all the times you push me, help me, and supported me. I'm never going to stop going 110 % to reach my goal because that's what you taught me. You didn't just teach me baseball but you taught me life. I'm devastated right now with the season over, but it's only going to make me work harder than ever before and I cannot wait to get back into the gym and reach my dream.