Why You Should Begin Your Training in the Fall for the Next Season?

It’s no great secret by now that playing baseball year-round is not such a great idea, mentally (burn out) or physically (velo drops / injury). When we first started training baseball players around 10 years ago, just about everyone who played ball began their training in January. Athletes would show up desperately trying to get their velo up…. IN JUST 8 WEEKS! Back then trying to convince high school athletes to begin lifting weights in November was like pulling a cow through a keyhole. A few pitching coaches we worked with didn’t even believe in strength training for baseball players at all. Times have changed.  Nowadays, more and more athletes begin their training right after “fall ball”, in November.

So, here we are, ready to rock the boat once again.

Continue reading “Why You Should Begin Your Training in the Fall for the Next Season?”

Off-Season Training for High School Ball Players, the How , the Why and the When…


Note: Please note that at the end of this article there are two webpage links with access to exercise videos referred to throughout this article for novice and intermediate / advanced athletes.

Why it is important?

According to Escamilla JSCR ’12 Young athletes participating in a strength program increased velocity in a much safer manner than those who participated in a throwing program only.

Here is why!

Continue reading “Off-Season Training for High School Ball Players, the How , the Why and the When…”

How Strong is Strong Enough?


Why Do We Test Strength?

To better maximize our training time in the gym, we need to focus on only what the athlete needs without taking away the attributes that they are already good at.

Testing max strength helps us determine what the focus of training will be throughout the upcoming training period. This enables us to prioritize the athletes “lowest hanging fruit” when it comes to Strength (> 80% 1RM) vs Power (between 30-80% 1RM). We utilize VBT to help better pinpoint specific strength zones. Continue reading “How Strong is Strong Enough?”

How to Improve Pitchers Shoulder Mobility

pitchers shoulder

Today, we’re going to review some of the topics we look at during an assessment in regard to pitchers shoulder mobility as well the major players that can affect it. The four big guys are as follows:

    1. Shoulder
    2. Scapula
    3. T-Spine (Extension)
    4. Lumbo-Pelvic Control

Let’s review and discuss each and go over a handful of shoulder exercises that may be helpful for each segment.

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Is Your Pitching Velo or Exit Velo Stuck at 82 mph? Let’s Find Out Why…


Most often, pitchers and position players associate their pitching velocity or exit velo with their mechanics. As our understanding of the body and technology has improved over the years, it is now more apparent than ever that your velocity ceiling, whether it’s pitching or hitting, is limited by your physical ability more than anything else.  Whether you’re a position player or a pitcher and your velo is stuck… let’s find out why.

Continue reading “Is Your Pitching Velo or Exit Velo Stuck at 82 mph? Let’s Find Out Why…”

How to Build Athleticism in Young Athletes (Ages 10-13)


A couple years ago, I wrote an article about youth strength training covering all the related myths and facts.  I have been asked several times since then what my young athlete should be doing if he or she is too young for the weight room.  There are four basic movements that every young athlete (10-13 year olds) can master using their own body weight as resistance in order to better build his or her athleticism. Becoming athletic takes time at any age, but the good news is that young athletes have a higher window of adaptation at this age, allowing for giant leaps in athleticism over a short period of time.

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What to Consider with In-Season Baseball Workouts


At this time of the year, after a full off-season of strength training, upcoming tryouts and practices, sitting on the bench in a kyphotic posture and waiting to get your reps on the mound are a few of the variables that can wreak havoc on an athlete’s body and more importantly his arm/shoulder. There are several considerations when you’re looking to maintain your strength and mobility with in-season baseball workouts.

Enter your email address below to receive your 9-page hard copy, which includes several workout video links.

How to Get Better at Stealing Bases by Improving Your Running Technique


When I think of some of the biggest bangs for the buck, I often think of my time studying the principles of speed and quickness with Lee Taft. Many of the principles that I learned from Lee have been implemented into our Speed Program which we run in Jan and Feb. Below is a brief summary of some of the principles that we incorporate on base stealing in our speed program to help our athletes become faster on the field.

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How Do You Stack up?


How do you stack up?  Enter your email below and find out for yourself where you stack up in weight, height and physical ratio vs. Freshmen college players at the Top 20 Division I, II and III baseball programs.

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