3 Ways to Create A Better Lead Leg Block

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

Lead Leg Block

Whether we’re talking about throwing velocity on the mound or exit velocity at the plate, improving and better utilizing ground reaction forces with the lead leg is paramount. Training the lead leg to both produce and accept force will help to create a stable base and facilitate hip and torso rotation up the chain. Continue reading “3 Ways to Create A Better Lead Leg Block”

2 Great Exercises to Help You Post-up

By Nunzio Signore (BA, CPT, CSCS, NASM, PES, FMS)

This article is about correcting a mechanical issue with mobility/stability drills. It is NOT meant to replace adjustments in timing in the delivery by a coach. We always try to coach the athlete into better positions to help feel and move more efficiently on his own before going back to the drawing board / assessment. Continue reading “2 Great Exercises to Help You Post-up”

Maintaining Speed and Power during the COVID-19 Outbreak

By Nunzio Signore (BA, CPT, NASM, PES, FMS)

No one could have ever imagined the position that college, high school and even pro baseball would be in at this time. Well with RPP having to close temporarily, I have been quarantined (much like everyone else in the northeast) in the house with my daughter and my wife, trying to figure out 50 new ways to reinvent the wheel. In that time, I keep working on our business, trying to use this downtime to find ways to hit the ground running once we’re all up and around again. Through it all, it’s been great to see the baseball community come together and help young athletes, with “less than optimal” equipment, maintain and continue to build their athleticism. Continue reading “Maintaining Speed and Power during the COVID-19 Outbreak”

4-Day Full Body Program (w/ equipment) – Phase 1

4-Day Full Body (equipment needed)

PHASE 1

With gyms closing all over due to COVID-19, and athletes not having training facilities at their disposal, we are providing the following 4-day program to those with access to gym equipment.  The workout addresses Speed and Power, the two training residuals that dissipate the quickest (7-14 days).

FYI, don’t get too crazy worrying about max strength losses at this time, you’ve got approximately 30 days before they start to fall off. Hopefully this will help manage training residuals until all systems are “go” again. Continue reading “4-Day Full Body Program (w/ equipment) — Phase 1”

3-Day Full Body Program (minimal equipment) – Phase 1

3-day Full Body Program

PHASE 1

With gyms closing all over due to COVID-19, and athletes not having training facilities at their disposal, we are providing the following 3-day program for those with access to little or no equipment.  The workout addresses Speed and Power, the two training residuals that dissipate the quickest (7-14 days).

FYI, don’t get too crazy worrying about max strength losses at this time, you’ve got approximately 30 days before they start to fall off. Hopefully this will help manage training residuals until all systems are “go” again. Continue reading “3-Day Full Body Program (minimal equipment) — Phase 1”

Why Athletes Need to Continue with Strength Training In-season

By Nunzio Signore (BA, CSCS, NASM, PES, FMS)

In-Season Strength Training

We’re coming to the end of our off-season training and it’s great to watch most of our athletes hitting personal records this week, both on the mound and in the hitting cage. It’s also equally great to see the “aha” moments in many of their eyes when they realize a big part of their new-found confidence and all-around athleticism are directly related to being introduced to strength training and getting stronger in the weight room. Continue reading “Why Athletes Need to Continue with Strength Training In-season”