This is Part 2 of a 3-part Heat Check Series where I walk through different points in my career journey in which I threw hard. There's been 4 specific occasions throughout my journey where I threw hard, but each experience entailed completely different approaches to the same goal — so it's fun to reflect, unpack it all, and hopefully it's of value to those listening in.In this episode, I pick up where Part 1 left off and dive into the Winter of 2017 moving into 2018. I'll set the stage with the full context — Big League Spring Training with the Cardinals, getting released, Indy ball, Hurricane Maria hitting Puerto Rico, and then the specific mechanical approach that unlocked some of the best stuff I've ever had. This one gets into the loading phase, Hector Barrios, and the biggest lesson I learned about trust in this game. Experience-based, not absolute. Hope this helps someone!👇Part 1 of “Things I Did to Throw Hard”Apple PodcastSpotify PodcastEpisode Timeline 👇02:39 – Back in the Sauna Blanket We're rolling. Heat Check is back, Part 2 is here, and Robby dives right into the #RobbyRowsJourney — find his throwback Instagram posts under that hashtag.04:35 – Recapping Part 1 & Why He Started Filming The 2015 revival (84-85 → 94-95 mph), why he started recording everything, and how proving himself to scouts became the foundation of his content journey.05:09 – Comeback at 35? The "12-Month Plan" Idea A teaser for a future piece of content — what Robby would do if he organized a comeback and had 12 months to execute it.06:10 – Setting the Stage: Winter 2017 Moving into 2018 Today's episode is laser focused on this specific window. Four different stages of his career, four different approaches to throwing hard.06:52 – Big League Spring Training 2017 (Cardinals) First official Big League spring training participation. Coming off the 2016 bone spur surgery, a re-sign from his agent mid-winter ball, and a Big League invite negotiated on the spot from a rental car place.09:48 – Feeling Elite Going In Pre-spring training bullpens were some of the best he'd ever thrown. Confidence was through the roof heading into camp.11:00 – Getting Released Second cuts, minor league camp, a mediocre outing, and a walk into the office he didn't see coming. Plans evaporated fast.13:38 – Signing with the Lincoln Saltdogs (Indy Ball 2017) The decision to go back to Indy ball and — crucially — the decision to pitch as a starter. How that one choice changed everything that followed.14:00 – Starter vs. Reliever: The Velocity Gap Robby throws it out there — he genuinely throws 5+ mph harder as a reliever. The starter life was fun, but the velo wasn't the same.15:12 – Getting Traded to the Southern Illinois Miners Shoutout to manager Mike Pinto. Some of the most fun baseball he's ever played. The season ends and the unknown sets in.15:51 – Hurricane Maria & the Puerto Rico Call The winter ball team's stadium was destroyed. Season restructured. Games moved to one venue, 11am start times. Robby gets the call mid-November that they're running it back.17:48 – Enter: Hector Barrios The individual who changed everything. An Instagram connection that turned into daily FaceTimes and a completely new approach to throwing. Hector is now Aroldis Chapman's pitching coach with the Red Sox.18:07 – The Setup: FBK1, Northern California, & the Daily Grind Living at his parents' place in NorCal, throwing at KC's cage (FBK1) from 1pm to 9pm, 5am gym sessions, manual labor job, carnivore diet with a portable grill. Psycho mode.21:15 – The Hector Barrios Method Head over the back hip. Hands separated over the rear hip. Patient load, aggressive late intent. A drastically different way of throwing — and why it felt so foreign at first.22:38 – When It Started to Click One night in the cage, the ball started jumping. The load was right. The timing was dialing in. Two weeks before leaving for winter ball.23:10 – The Frustration: Radar Said 88-91 Even when it felt good, the gun didn't lie — not in the cage. The velo just wasn't showing up in practice, and that was a hard thing to trust.24:41 – The First Game: 91 in Bullpens → 97 in the Game Committed to the mechanics. Leg lift, head over backside, hands separated, patient load, aggressive late. Hitters were late. Struck out two on fastballs down the middle. Post-game: sitting 97. The moment everything clicked on trust.26:03 – Winning Winter Ball & the Caribbean Series Great season. Won the whole thing. Setup guy (8th inning). 94-97 on the cutter. Games on ESPN in front of 20,000 fans in Mexico. The best bullpen role of his career.28:17 – The Caribbean Series Breakdown Blister. Started trying to force it. Rushed the delivery. Command fell off. Scouts and Mexican League GMs were texting — and the harder he tried, the worse it got.30:08 – The Mindset Shift Breakdown Patient → trusting → free … to forcing → rushing → inconsistent. How the environment and the pressure of being a free agent crept into his mechanics and unraveled what had been working.31:08 – Training in Winter Ball: Planet Fitness & Kettlebell Circuits 35-45 minute sessions. Three rounds of kettlebell circuits and explosive plyometrics. Robby's honest take: the velo wasn't a byproduct of his training at this point.31:24 – The Circadian Rhythm Insight 11am games matched his natural early riser schedule. Pitching at 1pm in the Caribbean Series was peak power output time for his body. Not an accident.32:47 – The Locked-In Routine & Loving Himself Most Reading every day, podcasting, podcasting, training — his spirit was on fire. This was one of the best stretches of his life as a human being overall.33:43 – Spoiler: Getting Signed by Texas Invite-only tryouts with the Rangers and Diamondbacks before spring training. Eventually signed by Texas mid-2018 Indy ball season. Full story coming in a future episode.35:20 – The Closing Reflection: One More Ride There's still one more ride left where it all comes together. The career struggle of being 100 or 0 — all in on one thing at a time, never fully diversifying. Can do it in coaching. Can't fully do it for himself. Yet.37:09 – Links in the Show Notes & Coaching CTA MLB Postures & Delivery YouTube video linked below. Remote Coaching options in the show notes. Reach out with questions.38:16 – The Soundbite of His Life "I love solving problems that are not existent — only in my own mind." Biggest career hiccup: once he figured something out, he craved deviation. Couldn't just stay the same.
This is Part 1 of a 3-part Heat Check Series where I walk through different points in my career journey in which I threw hard. There’s been 4 specific occasions throughout my journey that I threw hard but each experience entailed different approaches to the same goal so it’s fun to reflect/unpack it all and think it could be of value for those listening in. In this episode, I reflect on my high school years and what I was actively doing to influence my throwing velocity which landed me the 88th overall pick in the 2010 MLB Draft (when things were so simple lol) Then we’ll dive into the 2014-2015 season, breaking down how athleticism, long toss, mindset, and freedom played a massive role in power output. This is experience-based, not absolute! Hope this helps someone! Links & ContentAsk a question for future episodesWork with me RemotelyWatch me Discuss my Biggest Pitching RegretsCheckout My Pitching Development eBooksFind Discounts on Products I UseEpisode Timeline 👇02:02 – Velocity Is NOT Absolute Why velocity advice shouldn’t be taken as black-and-white rules and why individual process matters.02:43 – Watching Elite Throwers Develop Differently Observations from pro ball and why different athletes reach high velocity in completely different ways. 04:07 – High School Velocity Context Being highly scouted, showcase environments, and why early velocity is often more genetic than developmental. 06:32 – Showcases vs Game Pitching Why velocity showed up most in short stints and what that environment allowed mentally and physically. 07:08 – No Weightlifting, Tons of Athleticism Distance running, jump rope, long toss, and why developing as an athlete mattered more than loading weight early. 08:07 – Pre-Start Routine & Process Orientation Detailed warmups, mental preparation, and how being obsessive about process built confidence. 10:57 – Long Toss as an Athletic Stimulus Why extensive long toss was one of the most powerful velocity builders in high school. 12:47 – Loving Pitching More Than Throwing Hard Sequencing, command, and how being a “pitcher first” may have limited raw velocity at times. 14:34 – Velocity Dip & Getting Released (2014) Leaving Pittsburgh, velocity falling off, and the mental reset that followed. 15:05 – Returning to High School Roots Distance running, simplified training, and rebuilding athletic movement patterns. 17:30 – Training in the Backyard Lab Homemade strength work, front squats, sandbags, and throwing far with intention. 18:40 – “If I Need to Throw Hard, I Need to Throw Far” How increased long toss volume organically reshaped arm path and movement efficiency. 19:51 – 2015 Velocity Jump Going from unknown free agent to touching upper-90s through intent, freedom, and consistent stimulus. 20:20 – Long Toss vs Mound Mechanics The realization that controlled chaos in long toss can (and should) influence mound movement. 21:07 – Over-Exaggerating Athleticism on the Mound Learning to load aggressively, use the ground, and embrace movement instead of fighting it. 22:53 – Mental Freedom & Power Output Why letting go of fear and expectation unlocked the best velocity of my career. 24:08 – Ground Force, Loading & Energy Transfer Early understanding of force absorption, storage, and release — before knowing the biomechanics language. 25:22 – Being Released Was a Gift How freedom from pressure allowed velocity to climb rapidly in 2015. 26:03 – Training That Supported Velocity Front squats, med balls, arm care, and throwing volume — no magic exercise, just alignment. 27:11 – Velocity Spike & Injury Reality Rapid velocity gains, accumulated stress, and the bone spur surgery that followed. 28:18 – Setting Up Part 2 Previewing the 2017–2018 velocity journey and a completely different path to power. 30:17 – Closing Thoughts Why reflecting on the journey matters and what’s coming next in Part 2 and Part 3.
In this episode of The Heat Check, I’m joined by my Boo-Skenes AKA Girlfriend @coachmorganfontaine, for a completely unscripted, real conversation about 2026 goals, consistency, perfectionism, routines, and what it actually takes to stay authentic when life, content, and identity start shifting. This one is raw by design. No outline. No polish. Just us talking through communication habits, filler words, social media pressure, athlete identity, burnout, and how hard it can be to keep promises to yourself — especially when motivation fades. Should I have her on the Pod more often 🤔Ask a question for future episodes 👉 https://therobbyrowshow.com/ask/⏱️ Episode Timestamps + Topics 👇01:12 – 03:30 Awkward beginnings + filler words • Why filler words exist • Learning to be okay with silence 03:30 – 08:00 Communication, pace, and clarity • Slowing down how you speak • Engagement vs filler words 08:00 – 10:30 Creating content without a script • Off-the-cuff content vs structure • How filler words creep in • Adapting to new environments 10:30 – 13:30 Authenticity on social media • Losing personality in “serious” content • Algorithm pressure and retention • Feeling boxed into one content style 13:30 – 18:00 Excitement, novelty, and creativity • Why newness fuels authenticity for me • Consistency vs variety • Being energized by learning something new 18:00 – 21:30 Morgan’s 2026 goals • Consistency as an identity • How perfectionism blocks action • Letting yourself be bad before getting better 21:30 – 25:00 Routines, mornings, and accountability • Why the morning sets the tone for the day • Phone placement and discipline • Setting yourself up for success 25:00 – 28:30 Consistency and self-trust • Keeping promises to yourself • How inconsistency affects identity • Truth, honesty, and self-respect 28:30 – 31:30 Peaks, valleys, and emotional regulation • “Worst roller coaster ride possible” metaphor • Limiting emotional extremes • Controlling what you can control 31:30 – 35:30 Rediscovering joy after burnout • Losing love for the game • Stepping away to reconnect • Childlike joy vs outcome-based identity 35:30 – 38:30 Athlete parallels + future conversations • Similar struggles across different sports • Body, consistency, and enjoyment • Teasing a deeper dive into Morgan’s journey 38:30 – 40:06 Wrap-up • Reflections, gratitude, and future episodes • Newsletter shoutout • Closing thoughts🔗 Links & Resources🎬 YouTube - Top 10 Gift Guide for PitchersClick HERE to checkout the Newsletter Morgan CreatedClick Here For DISCOUNTS on Products I Use Click HERE To View The Content Equipment I Use Click HERE To Learn More About ME! Click HERE to Checkout My Pitching Development eBooks
This episode is about the battle between flow and fear — and why one shows up in practice while the other takes over in games.Today Robby Rowland dives deep into why so many athletes feel elite in practice but struggle to transfer that performance into games — and how obsession, fear, and overthinking can quietly rob you of flow..inevitably robbing you of the performance you know you’re capable of.This is a raw, experience-driven breakdown of threat perception, discomfort, joy, and the practical tools that actually helped Robby navigate performance anxiety, the yips, and pressure moments at the highest levels of baseball.⏱️ Episode Timestamps + Topics 00:00 – 02:14Intro + why this episode matters • Feeling better in practice than games• Nervous system, anticipation, and heaviness on game day02:14 – 03:31What this episode will cover• Practice vs game performance• Personal experiences• Practical tools, not theory 03:31 – 04:53Why the task is the same — but performance isn’t• Bullpens vs live games• Brain response to environment• Thoughts driving physical output 04:53 – 05:56Fight-or-flight vs flow• Low expectation in practice• Threat perception in games• Why flow disappears under pressure 05:56 – 06:44Competing inside preparation• Live ABs vs bullpens• Putting something on the line• Creating stakes without overdoing volume 06:44 – 07:50The danger of comfort-seeking• Avoiding discomfort during the work week• Easy catch play, minimal effort habits• Why this backfires on game day 07:50 – 08:38Hiding mental struggle• Fear of being exposed• Avoiding attention-demanding situations• Insecurity living in the shadows 08:38 – 09:46Personal identification• No single solution fits everyone• Trial, error, and ownership• Finding what actually works for you 09:46 – 10:46Reigniting the love for throwing• Joy as a performance multiplier• Why constant discomfort isn’t always the answer •Fake it till you make it — carefully 10:46 – 11:58The double-edged sword of discomfort• Too much grind kills joy• When pushing harder stops working• Knowing when to shift gears 11:58 – 13:04Breaking out of mechanical obsession• Every throw becoming “pitching”• Overthinking destroying flow• Why variety and play matter 13:04 – 14:27Flow vs mechanics overload• Feeling 800 things = robotic movement• Why elite performance feels effortless• Letting the body do what it knows 14:27 – 15:28How Robby worked through the yips• Long toss and pull-downs• Athletic throws over mechanical cues• Freedom before control 15:28 – 16:27Individual solutions matter• Long toss helped Robby — not everyone• One-size-fits-all thinking is flawed• The beauty of individualized development 16:27 – 17:48Movement, variability, and exploration• Target-based long toss• Allowing failure without judgment• Restoring athletic intent 17:48 – 19:05Pre-throw movement as a reset• Sprint-in-place throws• Rhythm, motion, and flow• Removing space for overthinking 19:05 – 20:17Pressure, shame, and expectations• Fear of missing your partner• Caring too much about perception• When throwing with others becomes heavy 20:17 – 21:30Throwing alone to heal• Going to the park solo• Rediscovering joy• Throwing without judgment 21:30 – 22:51Pressure never fully disappears• Caribbean Series story• Lingering thoughts under stress• Why you need anchors to return to 22:51 – 23:30Anchors and freedom tools• Sprint-in-place throws• Athletic intent resets• Regaining flow mid-chaos🎯 Core Takeaways• Practice and games feel different because your brain treats them differently• Flow dies when fear and overthinking take over• Comfort-seeking during preparation sabotages competition• Mechanics without movement kill athleticism• Joy and freedom are performance tools, not luxuries• Every athlete needs individualized solutions• You need go-to anchors when pressure resurfaces🎬 YouTube - Top 10 Gift Guide for PitchersRobby Row's Links 👇Click HERE to Personally Contact Me Via My Question PlatformClick Here For DISCOUNTS on Products I UseClick HERE To View The Content Equipment I UseClick HERE To Learn More About ME! Click HERE to Checkout My Pitching Development eBooks
In this episode of Heat Check, Robby unpacks one of the biggest realizations of his playing and coaching career — why chasing perfect mechanics often kills performance, and how flow, freedom, and controlled chaos are what actually unlock elite movement. From backyard wiffle ball battles and mimicking MLB pitchers… to pro ball, injuries, overthinking, and ultimately rediscovering simplicity — this episode is a raw reflection on why athletes perform best when they stop forcing it and start trusting it. If you’re a player, coach, or parent trying to navigate development without burning the joy out of the process — this one hits. 🔥 Quote That Sums It Up “The throw is the throw. Your body will organize how it organizes — flow is what unlocks it.”As always, if you ever want to reach out to me personally hit me up on my Question PlatformDiscounts to Products I Use (Including the Sauna Blanket) can be found here⏱️ Episode Breakdown & Key Moments 00:00 – 00:50 | Pre-Roll + What This Episode Is Really About Setting expectations, birthday reflections, identity, and teasing the flow vs mechanics conversation. 00:50 – 02:50 | New Look, Cold Weather & Life Check-In Shaving the beard, Connecticut winter, mouth taping, and seasonal shifts. 02:50 – 04:55 | Monthly Challenges, Tightness & Body Awareness Daily challenges, soreness, desk work, and the realization that mobility may matter more than grinding. 04:55 – 06:30 | Simplicity vs Overthinking (Content + Performance) How more gear, more knowledge, and more complexity don’t always equal better results. 06:30 – 08:20 | Changing Deliveries & Early Baseball Memories Loving deviation, changing windups, travel ball memories, and falling in love with Anthony Reyes’ delivery. 08:20 – 10:25 | Wiffle Ball, Competition & Athletic Development Backyard wiffle ball, mimicking teams and players, and why play accelerated arm speed and skill. 10:25 – 12:35 | Chaos as a Development Tool Lawn chair strike zones, throwing runners out, target acquisition, and learning to organize the body under pressure. 12:35 – 14:30 | Flow, Deviation & Mental Freedom Why changing things sparks excitement, frees the mind, and unlocks better movement. 14:30 – 16:10 | Mimicking MLB Pitchers & Identity Questions Dontrelle Willis, Tim Lincecum, Josh Beckett — copying deliveries as exploration, not insecurity. 16:10 – 18:40 | Consistency Beneath the Chaos Despite changing styles, key mechanical positions stayed the same across years and levels. 18:40 – 21:15 | When Mechanics Became the Enemy Hyper-fixation, robotic movement, loss of flow, and how overthinking derailed performance. 21:15 – 23:45 | Why ‘FLOW’ is the KeyMechanics matter — but they’re not the main driver. Flow, environment, and mindset are. 23:45 – 26:15 | Coaching Philosophy Shift Moving away from “what it should look like” toward creating conditions that let the body self-organize. 26:15 – 28:40 | Variability, Arm Slots & Athletic Training Multiple arm angles, jumping throws, body angles, and teaching adaptability. 28:40 – 30:45 | Controlled Chaos & Mental Performance Why chaos simplified the mind, improved command, and unlocked repeatability. 30:45 – End | Final Reflection + Call to Action Be a kid. Protect curiosity. Fall in Love ⸻ 🧠 Core Takeaways ✅Mechanics matter — but they’re not the main driver Flow beats fixation Athleticism thrives in controlled chaos Kids need play, competition, and creativity first The body organizes itself better when the mind gets out of the wayROBBY ROW'S LINKS 4 CONSIDERATIONClick HERE To Learn More About ME!Click HERE To View The Content Equipment I UseClick HERE to Checkout My Pitching Development eBooksClick HERE to Subscribe to My YouTube Channel