Overhead Athlete Blueprint

Inside Access · Overhead Athlete Blueprint

Proper Arm Care. Functional Strength. Built For Overhead Athletes.

Overhead athletes have to keep the arm functional and healthy in season and off season. That part is non negotiable and we have you covered. Take the 90 second quiz and get the science behind Coach Tim and CDS.

🎯 Kinetic Chain Readiness
🔹 Joint-By-Joint Map
🔥 Arm Care Protocol
✅ Power + Strength Plan
Built By A Pro
Coach Tim Buckley
Coach Tim Buckley
Performance Specialist · CDS Founder
Former NFL Player · Atlanta Falcons
🎯
Performance SpecialistSpeed · Strength · Power
🎓
B.S. BiologyScience-Based Method
🔥
Thousands Of Athletes TrainedYouth · High School · Pro
🏈
12+ Years CoachingBuilt At The Highest Level
Step 1 of 6
Step 01 · Your Sport

What overhead sport do you play?

Every overhead sport loads the arm differently. Pick your primary.

⚾Baseball
🥎Softball
🏐Volleyball
🎾Tennis
🏈Football QB
🥍Lacrosse
🏊Swimming
🤽Water Polo
🎯Javelin
💪Other
Pick your sport to continue.
Step 02 · Athlete Profile

Tell us about the athlete.

This sets the age-appropriate version of your plan.

Right
Left
Both / Switch
Fill in position, age and dominant arm.
Step 03 · Training Load

Where are you in the season?

Load and timing change everything about how we program the arm.

Off-Season
Pre-Season
In-Season
1 to 2
3 to 4
5 to 6
7+
Pick your phase and weekly load.
Step 04 · Arm Health Check

Any current arm pain?

Be honest. This is the single most important safety question we ask.

⚠️ This tool builds training and prehab. It does not diagnose or treat injury. Active pain changes your plan to a recovery-first approach.
No pain
Mild / occasional
Sharp / with throwing
Tell us about current pain to continue.
Step 05 · Movement Self-Screen

Quick body check.

Five quick checks. Move through each one honestly. This is how we map the mobility and stability up your chain and find what is limiting your arm.

🔹 Shoulder Rotation · Behind-The-Back Reach
Reach one hand down your spine from over the top of the shoulder, and bring the other hand up your spine from below the waist. Try to touch your fingertips behind your back, then switch which arm is on top and repeat. This screens the combined internal and external rotation your throwing shoulder depends on.
Fingertips touch both ways
Big gap or one side stuck
Not sure
🔹 Overhead Reach · Wall Test
Stand with your back, hips and head against a wall and keep your low back flat against it. Raise both arms straight overhead and try to bring the backs of your hands to the wall, without your ribs flaring or your back arching off the wall. This screens the true overhead range your sport demands at the shoulder and upper back.
Hands reach, back stays flat
Back arches or hands fall short
Not sure
🔹 Upper Back Rotation
Sit tall with your arms crossed over your chest. Without letting your hips turn, rotate your shoulders to look behind you on each side. You are checking whether you clear roughly 45 degrees each way from the mid-back, not by twisting through the lower back.
Turn freely both ways
Stiff or hips cheat
Not sure
🔹 Deep Squat
Stand feet about shoulder-width, then squat as low as you can with your heels flat on the floor and your chest tall. This screens hip and ankle mobility working together, the base that starts every throw.
Low squat, heels down, tall
Heels lift or chest drops
Not sure
🔹 Single-Leg Balance
Stand on your dominant-side leg with your eyes open and hold steady for 20 seconds, without hopping, swaying hard, or grabbing onto anything. This screens the single-leg stability and core control your plant leg needs to absorb force.
Steady for 20 seconds
Wobbly or under 20s
Not sure
Answer all five checks to continue.
Step 06 · Unlock Your Blueprint

Your blueprint is ready.

Drop your info below and Coach Tim's full overhead blueprint unlocks instantly.

Building your blueprint...

Reading your kinetic chain

Overhead Athlete Blueprint

Your Overhead Blueprint

What's Next

Run it. Re-screen. Repeat.

This blueprint is yours to work between sessions. It is built to grow with you, not sit in a folder. Treat it like Coach Tim is in your pocket on the days you train alone.

🔁 Re-Screen Every 3 To 4 Weeks

  • 🎯 Bodies change fast at your age. Re-run the screen as you get stronger.
  • 🔹 Your readiness tier and weak links update each time.
  • 🔥 The plan rewrites itself around your new flags.
  • ✅ Watch the score climb. That is the proof the work is working.

📌 Bring It To Your Session

  • 📌 Save or print this and bring questions to Coach Tim.
  • 📌 Stuck on a movement? That is what your training time is for.
  • 📌 Pain flagged? Do not push it. Tell Coach Tim first.
  • 📌 This is your work between sessions, not a replacement for them.
Next Step Pathways

Where do you go from here?

🎯 Full Data Foundation

Get measured, not guessed.

The APP gives you the force-plate and field metrics that drive everything we build.

Book APP Evaluation → 🔥 Personalized Plan

Want it fully customized?

Rise · Ignite · Impact private packages built around your arm, your data and your goals.

View Private Packages →
Creative Dynamic Sports
Coach Tim Buckley · Performance Specialist · Former NFL Player · Atlanta Falcons
📞 678-807-9584 ✉️ Admin@cdscommunity.com 📍 2270 Pendley Rd Suite 106, Cumming, GA 30041
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