Doesn’t matter the sport, everyone wants to be fast. Unfortunately, not everyone is, but everyone can surely get faster. This comes down to a few key principles, and it’s not just about running a faster baseball 60 yard dash. In this article, we’re going to review speed training for baseball players, position-specific speed and some of the techniques we use here at RPP to get our guys more explosive, so they can run faster on the field. Here’s a brief outline:
- Basic Topics on Speed Training
- The Warm-up
- Linear Acceleration
- Lateral Acceleration
- Lateral Change-of-Direction
Let’s get into it…. Continue reading “Speed Training for Baseball Players”
As a driven high school baseball player with hopes and dreams of playing college baseball your attention is constantly being directed towards sculpting yourself into the quintessential 5-Tool player. The 5-tools below are skills of the game that scouts are looking for in potential prospect(s) to help give their teams the greatest opportunity to compete and ultimately win a national championship.
- Your running speed & overall athleticism
- Your throwing strength & accuracy
- Your defensive skills
- Your batting average
- Your ability to hit for power
The intention behind this article is to hone in on the first tool…. SPEED, and answer the question “WHY?”. Why is speed such a sought-after tool for scouts and offer you 3 things YOU can do to develop this skill. Continue reading “3 Pillars for Enhancing First Step Quickness”
Baseball is an explosive sport where things happen fast and hard. This requires massive amounts of power and finding the best methods to get our athletes there is our number one priority. In this article, I will be reviewing force-velocity profiling in athletes which I believe to be a “game changer” in programming. I will also highlight how you can pinpoint and train the specific strength zones needed with Velocity-Based Training to help maximize the potential in not only baseball players but all athletes to create power / explosiveness. Continue reading “Velocity-Based Training for Pitchers and Baseball Players”
As far as athletic performance goes, it’s getting clearer and clearer that strength, speed and power are king (click here for Part 1). That’s why maximizing training protocols for a sport with movements as quick and explosive as baseball is paramount. Increasing strength and power involves:
- Increasing muscle fiber size and structure
- Increasing the activation and rate of firing time of motor units
Continue reading “Training the Force-Velocity Curve with VBT… How it Works — Part 2”
Let’s face it, baseball is all about being explosive. To excel in this sport, remain healthy and stay at the top of your game, you must be able to move explosively through space. To do that requires an optimal level of power (a solid amount of muscle) and a minimal level of dead weight (fat). This muscle to fat ratio is known as Lean Body Mass (LBM) and it is today’s topic. Continue reading “Single Most “Over-Looked” Factor to Increase Performance”
As we get closer to the end of another year here at RPP, it seems like a good time to reflect back on 2017, and provide you with a glimpse of where we might be headed in 2018. Continue reading “Where We’ve Been and Where We’re Headed”
Here we go with Part 3 of this series on “Stop Wasting Your Money”. This one is for catchers and position players (please click here for Part 1 and here for Part 2, related to pitchers).
Continue reading “Parents… Stop Wasting Your Money – Part 3 (Catchers and Position Players)”
Athletes who are able to recruit higher ratios of Type II “fast twitch” muscle fibers have shown to be able to produce more power. For ballplayers, this means that they are more likely to throw harder off the mound or have a higher exit velo at the plate. Genetics do come into play, but many times they only give us a better “starting point”. By no means should they dictate a definitive “end-point”. After reading a copy of Dr. Bryan Mann’s book on velocity-based training (VBT) a light went off in my head as to how elements of VBT could be implemented here at RPP. Continue reading “What is Velocity-Based Training? What Are the Benefits?”
For parents of some young athletes (for the scope of this article I’m talking about athletes ages 13-16), lifting heavy weights seems to get a bad rap. Years ago players were told not to lift weights because it would make them too “big”. You could even hear words like “stiff” or “tight” getting thrown around at the drop of a hat.
While I whole heartedly believe in the phrase that “age is wisdom”, this would be one of those times that I beg to differ. Being strong is a good thing. And if you want to be explosive you have to be strong first. Performance, speed (have I got your attention now?) and injury prevention all are built on a foundation of strength. But exactly what type of strength training and at what age seems to be where parents (and strength and conditioning coaches for that matter) get tripped up.
Most of you who read my blogs know that I spend a great deal of time emphasizing training according to where the athlete is during the season. Let’s take a look… Continue reading “Training Explosiveness through Strength Training”
While getting strong is a given in any sport, how quickly we can apply that strength (power) is what separates good from great. In a nutshell, the quicker you can produce force the harder you’ll throw. Continue reading “Improving Lead Leg Strength — Force Development”