Palm Harbor University High School Baseball Strength, Speed and Agility Program. By Coach Parisi

Transcription

1 Palm Harbor University High School Baseball Strength, Speed and Agility Program By Coach Parisi

2 Table of Content Introduction/ Training Philosophy Performance Pyramid/ Character Traits Developed Annual Plan Testing, Evaluation and Goal Setting Active/ Dynamic Warm up Routine Mobility Routine Nutrition/ Hydration Plan Bibliography

3 Introduction Weight Training programs for baseball players are different than weight training for other sports. Baseball players have to focus on certain skills that are essential for success. Their workout routines must focus on those skills. The most essential skills for baseball players are strength, speed and agility. These 3 components will enable improvement in baseball related movements such as base running, batting, pitching, catching, infield and outfield. Although gaining mass at the high school level is important for young baseball players, this program s main focus is gaining strength, speed and agility. In order for this to be accomplished, it will take the right training at the right time. This weight training program will focus on functional training that includes strength, speed and core workouts programs centered abound baseball movements. The focus of this program is to not build mass but to build strength and power in the muscle groups most important for baseball. By following this program you can increase your performance on the field. The purpose of this training program is to improve your body physically through strength, speed and agility workouts as well as mentally through a mental workout program. In the game of baseball just like in life, preparation leads to consistency and consistency leads to success.

4 Performance Pyramid Performance Pursuit of Excellence Game Consistency Success Preparation Mental Physical Emotional Ability Technique Tactic Adjustment Execution Conditioning Speed Strength Power Agility Endurance Character Communication Industrialness Passion Enthusiasm Determination Leadership The performance pyramid starts by establishing a sturdy foundation. That foundation is comprised of character traits that serve as the building blocks for success. In order to establish positive personal relationships, communication within the program must be promoted and thus team cohesion established. This develops a sense of duty not only for one s self but more importantly for a higher cause. That cause is for the better man of the team. Through communication, the team establishes the vision or the purpose of what they set out to accomplish which is only done through industrialness (hard work). This accomplishment can only be achieved when passion and desire are met with enthusiasm to attain one s ultimate potential. This must be each person s daily devotion. When passion and enthusiasm are present, the ability to persevere or overcome adversity becomes miniscule. Now the impossible appears very realistic. Determination becomes the motivating factor in which each player holds himself accountable to his own high standards. Therefore, individual leadership is established though a combination of personal pride they have to themselves, the program and contribution given through their efforts.

5 Annual Plan with Periodization Month Period Phase January Pre-season/ In-season Maintenance February In-season Maintenance March In-season Maintenance April In-season Maintenance May In-season Maintenance June Playoffs / In-season Maintenance / Active Rest (summer ball) July In-season(summer ball) Active Rest / Transition August Transition/ Off-season Base/ Development / Peak September Off-season Base/ Development / Peak October Off-season Base/ Development / Peak November Off-season Base/ Development / Peak December Off-season/ Transition Base/ Development / Peak In order to prepare high school baseball players for the next level, this annual plan duplicates a typical college baseball workout schedule.

6 Weekly Schedule Off-season (16 weeks) Pre-season (4 weeks) In-season (18 weeks) Strength/ Mental Speed/Agility Strength/ Mental Speed/Agility Strength/ Mental Speed/Agility Mon. x x Mon. x x Mon. x x Tues. x x Tues. x Tues. x x Wed. Wed. x x Wed. x x Thurs. x x Thurs. x Thurs. x x Fri. x x Fri. x x Fri. x x Sat. Sat. Sat. x Sun. Sun. Sun. x The off-season workout program consists of a continual 2 days on/ 1 day off cycle starting immediately after the regular/post-season.

7 Off-Season

8 Off-Season Strength/ Conditioning/ Speed/ Mental Training Program This Strength Training Program is the most demanding of all the workouts. In order to reach a player s full potential, strength must be increased and maintain to accommodate for the rigorous demands the body endures during the course of a season. This training program focuses on improving the key core strengths of every player. Each weight training workout is followed up by a speed and agility workout guaranteed to improve the overall condition of every athlete. Since the game of baseball is such a mentally demanding sport, each workout ends with a Mental Skill Training session that sharpens each athlete s mind through the practice of different exercises such as a controlled breathing technique, awareness, relaxation, imagery, thought stoppage and goal setting. Mon. / Thurs. Set Reps (increase weight) Strength Fitness Ball Dumbbell Bench/ Shoulder Shrugs Alternating Arm Dumbbell Incline Bench/ Shrugs Dumbbell Fly/ Push-up with Rotation 6, 4, 2 (body weight) Shoulder Fly/ Front n Side X 2 15, 15, 15 (light weight) X3 12, 10, 10 Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended Reverse cable triceps Extension/ Bent-over Elastic band extension burnout X 3 12, 10, 10 Medicine Ball Rotation Toss X 3(seated, knees, standing) 12, 12, 12 Seated Medicine Ball Forearm curls/ reverse/ Elastic Band burnout X 3 15, 15, 15 Plyometrics Drills Power Skip for Height yards at high as possible Power Skip for Knee up and out high, maximum distance Distance Speed Skips Concentrate on good arm action 10/10 1 legged hops Don t spend much time on ground Hurdle jumps Knees to chest, swinging arms Right, Left, Right Achieve as much distance as possible

9 Conditioning Set Ratio Ladders - 2 in Forward/ Ladders Single Leg Forward/ Ladders 1 Forward/ Ladders - Double Leg Straddle Snake Ladders Crossover in Front/ (outside of ladder) Ladders - Med Ball Pop-up/ Ladder 2 in Lateral Ladders Crawford/ Jump Rope Alternate 1 minute Double Leg Jump Jump Rope Line Drill 1 minute Double Leg Forward to Back Dot Drill In n Out/ In n Out X 2 Continuous 180 Dot Drill Quarter Eagle X 6 1:4 (swivel hips) Dot Drill Single Leg Quarter 1 Set 1:8 Turn Triangle Cone Drill - Shuffle X 2 1:4 Cone Drill Corner Drop X 2 1:4 Line Drill Ladder 5/10/5 Backpedal-Forward Backpedal-Sprint Speed Training Single Leg Hops 4 x 1:6 Lateral Bag Hop 2 x 5 1:6

10 Mental Training In the first stages of the Mental Skill Training, goal setting techniques will be discussed and implemented. Process, performance and outcome goals will be explained and a goal setting exercise will be explain and implemented. Mon. / Thurs. Set Reps (increase weight) Pull-ups Reverse Barbell Pull-up on X 3 12, 10, 8 (no weight) Medicine ball Reverse Fly / Lat pull down Single leg dumbbell crossover curls/ Cobras w/ dumbbells 12, 12, 12 (light weight) Reverse strait bar 21s/ Medicine ball buildups/downs X3 21, 21, 21 (half down, half up, full curls) 1,3,5,7,9 Incline hammer curls/ Lower X 3 10, 8, 6 back extensions Cable cord Ab pull downs X 3 12, 12, 12 Medicine Ball decline catch and toss X 3 15, 15, 15 Plyometrics Drills Power Skip for Height yards at high as possible Power Skip for Knee up and out high, maximum distance Distance Speed Skips Concentrate on good arm action 10/10 1 legged hops Don t spend much time on ground Hurdle jumps Knees to chest, swinging arms Right, Left, Right Achieve as much distance as possible

11 Conditioning Set Ratio Ladders - Double Leg Straddle Snake Ladders Icky Narrow/ Wide/ Ladders Single Leg Icky/ Ladders Sidewinders/ Ladders Single Leg Sidewinders/ Ladders Hoveland (2 in 2 out front to back) Ladder Single Leg Hovehand Jump Rope Line Drill Single 30 sec. X 2/ 5 jumps per leg 1:8 Leg Forward to Back then alternate Jump Rope Line Drill Ali 1 minute Shuffle Dot Drill C, J, M, U, W, Z 1 Set 1:4 Dot Drill In n Out/ In n Out X 2 Continuous 180 Dot Drill Quarter Eagle X 6 1:4 (swivel hips) Dot Drill Single Leg Quarter 1 Set 1:8 Turn Triangle Cone Drill - RAG X 2 1:4 Cone Drill 3 - Corner X 2 1:4 Line Drill Ladder 5/10/5 Backpedal-Forward Backpedal-Sprint Speed Training Harness Starts 4 x 1:6 Harness Drill 4 x 50

12 Mental Training During this mental training session, goals will be written, reviewed and modified to better reach each goal listed. Controlled breathing techniques will be discussed. These techniques will educate how controlled breathing when done properly lowers anxiety and stress levels therefore alleviating muscle tension. Tues. / Fri. Set Reps (increase weight) Box Jumps X 4 12, 12, 12, 12 Squats Single leg dumbbell Lunges Split- lunge jumps X 3 10, 10, 10 Strait bar step-up/ knee -up Calf raise extensions/ calf-up bounces Modified spider planks X 3 15, 15, 15 Low back/ hip bridges X 3 12, 12, 12 Plyometrics Drills Power Skip for Height yards at high as possible Power Skip for Knee up and out high, maximum distance Distance Speed Skips Concentrate on good arm action 10/10 1 legged hops Don t spend much time on ground Hurdle jumps Knees to chest, swinging arms Right, Left, Right Achieve as much distance as possible Conditioning Set Ratio Ladders 2 Leg Hops/ Ladders Single Leg Hops/ Ladders - Double Leg Snake/ Ladders - Single Leg Snake/

13 Ladders - 2 Forward 1 Back/ Ladders - Med Ball Pick Ups/ Ladders - Carioca Jump Rope - Double Leg Jump Jump Rope - Single Leg Jump (alt. every 5 jumps) Dot Drill - B, E, L, N, V, X, 1 Set 1:4 Dot Drill - Clockwise/ Counter X 2 continuous Cone Drill Corner Carioca X 2 1:4 Cone Drill Corner X 2 1:4 Comeback Line Drill - Ladder - 5/10/5 Sprint Line Drill - Ladder - 5/10/5 Shuffle Speed Training Build-Ups 2 x 60 1:8 Flying Sprints 2 x 40 1:8 Mental Training Controlled Breathing Techniques will be implemented and practice. Awareness of the body and mind will be discussed and relaxation techniques will be implemented. Thought Stoppage will be addressed and a shifting of one s thoughts back to controlled breathing will enable relaxation, a release of body tension will enable reaching peak performance.

14 Tues. / Fri. Set Reps (increase weight) Walking lunge w/ medicine X 3 20 steps ball twist Single leg incline press Barbell side lunges Basu ball toe touch/ knee ups Leg Extension/ Leg Curl Groin/ Glut machine X 3 20, 15, 12 Med ball Leg/arm extensions X 3 12, 12, 12 Inner core leg-ups w/ twist/ Lower back leg extension hold X 2 10, 10 Plyometrics Drills Power Skip for Height yards at high as possible Power Skip for Knee up and out high, maximum distance Distance Speed Skips Concentrate on good arm action 10/10 1 legged hops Don t spend much time on ground Hurdle jumps Knees to chest, swinging arms Right, Left, Right Achieve as much distance as possible Conditioning Set Ratio Ladders - Hopscotch/ Ladders Single Leg Hopscotch/ Ladders - Slalom/ Ladders - Single Leg Slalom/ Ladders - Ali Shuffle Ladders - Ali Shuffle Every Other Ladders - Double Leg Lateral Side Winders Hops Ladders - Single Leg Lateral Side Winders Hops Jump Rope Line Drill - Double Leg Right to Left

15 Jump Rope Line Drill - Single Leg Right to Left (alt. every 5 jumps) Dot Drill - Small Triangle - Clockwise Counter/ Right Side/ Left Side Dot Drill - Single Leg Triangle - Top/ Bottom/ Side Triangles Cone Drill Corner Square In 1 Set 1:8 X 2 1:4 X 2 1:4 X 2 1:4 Cone Drill - Dodging Run X 2 1:4 Line Drill - Ladder - 5/10/5 Shuffle Line Drill - Ladder - 5/10/5 Sprint Plyometrics Drills Power Skip for Height yards at high as possible Power Skip for Knee up and out high, maximum distance Distance Speed Skips Concentrate on good arm action 10/10 1 legged hops Don t spend much time on ground Hurdle jumps Knees to chest, swinging arms Right, Left, Right Achieve as much distance as possible Speed Training Hollow Sprints 2 x 20/20/20/20/20 2 x 20/20/20/20/20 Hill Sprints 3 x 10/25/40 3 x 20/40/60 Mental Training As the practice of breathing techniques, awareness and relaxation deepens, imagery will be discussed and implemented to create a positive mental picture in our minds that enables concentration levels to increase leading the ability to achieve peak performance.

16 PRE-SEASON

17 Pre-Season Strength/ Conditioning/ Speed/ Mental Training Program Mon. / Thurs. Set Reps (increase weight) Strength Fitness Ball Dumbbell Bench/ Shoulder Shrugs Dumbbell Fly/ Push-up with Rotation 6, 4, 2 (body weight) Shoulder Fly/ Front n Side X 2 15, 15, 15 (light weight) X3 12, 10, 10 Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended Seated Medicine Ball Forearm curls/ reverse/ Elastic Band burnout X 3 15, 15, 15 Plyometrics Drills Power Skip for Height Power Skip for Distance Hurdle jumps Right, Left, Right yards at high as possible Knee up and out high, maximum distance Knees to chest, swinging arms Achieve as much distance as possible Conditioning Set Ratio Ladders - 2 in Forward/ Ladders Single Leg Forward/ Ladders Crossover in Front/ (outside of ladder) Ladders - Med Ball Pop-up/ Jump Rope Alternate Double Leg Jump Dot Drill In n Out/ In n Out minute X 2 Continuous

18 Dot Drill Quarter Eagle X 6 1:4 (swivel hips) Cone Drill Corner Drop X 2 1:4 Line Drill Ladder 5/10/5 Backpedal-Forward Speed Training Hill Sprints 3 x 10/25/40 3 x 20/40/60 Mental Training As the season nears, reestablish goals; continue to practice controlled breathing/relaxation techniques with awareness of controlled thoughts and vivid imagery. Mon. / Thurs. Set Reps (increase weight) Strength Pull-ups Reverse Fly / Lat pull down Reverse strait bar 21s/ Medicine ball buildups/downs 1,3,5,7,9 Incline hammer curls/ Lower back extensions X3 X 3 10, 8, 6 Cable cord Ab pull downs X 3 12, 12, 12 Medicine Ball decline catch X 3 15, 15, 15 and toss 21, 21, 21 (half down, half up, full curls) Plyometrics Drills Speed Skips Concentrate on good arm action 10/10 1 legged hops Don t spend much time on ground Hurdle jumps Knees to chest, swinging arms Right, Left, Right Achieve as much distance as possible

19 Conditioning Set Ratio Ladders - Double Leg Straddle Snake Ladders Icky Narrow/ Wide/ Ladders Single Leg Sidewinders/ Ladders Hoveland (2 in 2 out front to back) Jump Rope Line Drill Ali 1 minute Shuffle Dot Drill C, J, M, U, W, Z 1 Set 1:4 Dot Drill In n Out/ In n Out X 2 Continuous 180 Line Drill Ladder 5/10/5 Backpedal-Forward Backpedal-Sprint Speed Training Harness Starts 4 x 1:6 Base Running 1:6 Mental Training Continue to practice controlled breathing/relaxation techniques with awareness of controlled thoughts and vivid imagery. Tues. / Fri. Set Reps (increase weight) Box Jumps X 4 12, 12, 12, 12 Squats Strait bar step-up/ knee -up Calf raise extensions/ calf-up bounces Modified spider planks X 3 15, 15, 15 Low back/ hip bridges

20 Plyometrics Drills Power Skip for Height yards at high as possible Power Skip for Knee up and out high, maximum distance Distance Speed Skips Concentrate on good arm action 10/10 1 legged hops Don t spend much time on ground Conditioning Set Ratio Ladders 2 Leg Hops/ Ladders Single Leg Hops/ Ladders - 2 Forward 1 Back/ Ladders - Med Ball Pick Ups/ Jump Rope - Double Leg Jump Dot Drill - B, E, L, N, V, X, 1 Set 1:4 Cone Drill Corner X 2 1:4 Comeback Line Drill - Ladder - 5/10/5 Sprint Speed Training Build-Ups 2 x 30,60, :8 Mental Training Continue to practice controlled breathing/relaxation techniques with awareness of controlled thoughts and vivid imagery. Set challenging and attainable individual/ team performance and outcome goals.

21 Tues. / Fri. Set Reps (increase weight) Walking lunge w/ medicine X 3 20 steps ball twist Single leg incline press Basu ball toe touch/ knee ups Leg Extension/ Leg Curl Med ball Leg/arm extensions X 3 12, 12, 12 Inner core leg-ups w/ twist/ Lower back leg extension hold X 3 12, 12, 12 Plyometrics Drills Power Skip for Knee up and out high, maximum distance Distance Speed Skips Concentrate on good arm action 10/10 1 legged hops Don t spend much time on ground Hurdle jumps Knees to chest, swinging arms Conditioning Set Ratio Ladders - Hopscotch/ Ladders Single Leg Hopscotch/ Ladders - Ali Shuffle Ladders - Ali Shuffle Every Other Jump Rope Line Drill - Double Leg Right to Left Jump Rope Line Drill - Double Leg Right to Left Dot Drill - Small Triangle - Clockwise Counter/ Right Side/ Left Side X 2 1:4 Cone Drill - Dodging Run X 2 1:4 Line Drill - Ladder - 5/10/5 Shuffle

22 Speed Training Single Leg Hops 4 x 1:6 Lateral Bag Hop 2 x 5 1:6 Mental Training Continue to practice controlled breathing/relaxation techniques with awareness of controlled thoughts and vivid imagery. The team will address the need for better communication among coaches and players. This will enhance team leadership and cohesion by boosting morale and the overall wellbeing of the team. Strong team cohesion is a key essential ingredient to every successful program.

23 In-Season

24 In-Season Strength/ Conditioning/ Speed/ Mental Training Program This in-season program will vary depending on game days and positions. All athletes should strength train at least 2-3 times a week to maintain strength, speed and agility. Workouts should either be total upper body or total lower body and always include ab work and jobes. Mon. / Tues. /Wed. /Thurs./Fri./Sat./Sun. Strength Upper Body (Choose 8) Set Reps (increase weight) Fitness Ball Dumbbell Bench/ Shoulder Shrugs Alternating Arm Dumbbell Incline Bench/ Shrugs Dumbbell Fly/ Push-up with Rotation 6, 4, 2 (body weight) Shoulder Fly/ Front n Side X 2 15, 15, 15 (light weight) X3 12, 10, 10 Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended Reverse cable triceps Extension/ Bent-over Elastic band extension burnout X 3 12, 10, 10 Medicine Ball Rotation Toss X 3(seated, knees, standing) 12, 12, 12 Seated Medicine Ball Forearm curls/ reverse/ Elastic Band burnout X 3 15, 15, 15 Pull-ups Reverse Barbell Pull-up on X 3 12, 10, 8 (no weight) Medicine ball Reverse Fly / Lat pull down Single leg dumbbell crossover curls/ Cobras w/ dumbbells 12, 12, 12 (light weight) Reverse strait bar 21s/ Medicine ball buildups/downs X3 21, 21, 21 (half down, half up, full curls) 1,3,5,7,9 Incline hammer curls/ Lower X 3 10, 8, 6 back extensions Cable cord Ab pull downs X 3 12, 12, 12 Medicine Ball decline catch X 3 15, 15, 15

25 Lower Body (Choose 8) Set Reps (increase weight) Box Jumps X 4 12, 12, 12, 12 Squats Single leg dumbbell Lunges Split- lunge jumps X 3 10, 10, 10 Strait bar step-up/ knee -up Calf raise extensions/ calf-up bounces Modified spider planks X 3 15, 15, 15 Low back/ hip bridges Walking lunge w/ medicine X 3 20 steps ball twist Single leg incline press Barbell side lunges Basu ball toe touch/ knee ups Leg Extension/ Leg Curl Groin/ Glut machine X 3 20, 15, 12 Med ball Leg/arm extensions X 3 12, 12, 12 Inner core leg-ups w/ twist/ Lower back leg extension hold X 3 12, 12, 12 Conditioning (choose 20) Set Ratio Ladders - 2 in Forward/ Ladders Single Leg Forward/ Ladders 1 Forward/ Ladders - Double Leg Straddle Snake Ladders Crossover in Front/ (outside of ladder) Ladders - Med Ball Pop-up/ Ladder 2 in Lateral Ladders Crawford/ Jump Rope Alternate 1 minute

26 Double Leg Jump Jump Rope Line Drill 1 minute Double Leg Forward to Back Dot Drill In n Out/ In n Out X 2 Continuous 180 Dot Drill Quarter Eagle X 6 1:4 (swivel hips) Dot Drill Single Leg Quarter 1 Set 1:8 Turn Triangle Cone Drill - Shuffle X 2 1:4 Cone Drill Corner Drop X 2 1:4 Line Drill Ladder 5/10/5 Backpedal-Forward Backpedal-Sprint Ladders - Double Leg Straddle Snake Ladders Icky Narrow/ Wide/ Ladders Single Leg Icky/ Ladders Sidewinders/ Ladders Single Leg Sidewinders/ Ladders Hoveland (2 in 2 out front to back) Ladder Single Leg Hovehand Jump Rope Line Drill Single 30 sec. X 2/ 5 jumps per leg 1:8 Leg Forward to Back then alternate Jump Rope Line Drill Ali 1 minute Shuffle Dot Drill C, J, M, U, W, Z 1 Set 1:4 Dot Drill In n Out/ In n Out X 2 Continuous 180 Dot Drill Quarter Eagle X 6 1:4 (swivel hips) Dot Drill Single Leg Quarter 1 Set 1:8 Turn Triangle Cone Drill - RAG X 2 1:4 Cone Drill 3 - Corner X 2 1:4 Line Drill Ladder 5/10/5

27 Backpedal-Forward Backpedal-Sprint Ladders - Hopscotch/ Ladders Single Leg Hopscotch/ Ladders - Slalom/ Ladders - Single Leg Slalom/ Ladders - Ali Shuffle Ladders - Ali Shuffle Every Other Ladders - Double Leg Lateral Side Winders Hops Ladders - Single Leg Lateral Side Winders Hops Jump Rope Line Drill - Double Leg Right to Left Jump Rope Line Drill - Single Leg Right to Left (alt. every 5 jumps) Dot Drill - Small Triangle - Clockwise Counter/ Right Side/ Left Side Dot Drill - Single Leg Triangle - Top/ Bottom/ Side Triangles Cone Drill Corner Square In 1 Set 1:8 X 2 1:4 X 2 1:4 X 2 1:4 Cone Drill - Dodging Run X 2 1:4 Line Drill - Ladder - 5/10/5 Shuffle Line Drill - Ladder - 5/10/5 Sprint Speed Training (choose 4) Single Leg Hops 4 x 1:6 Lateral Bag Hop 2 x 5 1:6 Harness Starts 4 x 1:6 Harness Drill 4 x 50

28 Build-Ups 2 x 60 1:8 Flying Sprints 2 x 40 1:8 Hollow Sprints 2 x 20/20/20/20/20 Hill Sprints 3 x 10/25/40

29 Off-Season Mon. / Thurs. Set Weight Reps (increase weight) Strength Sheet Fitness Ball Dumbbell Bench/ Shoulder Shrugs Alternating Arm Dumbbell Incline Bench/ Shrugs Dumbbell Fly/ Push-up with Rotation Shoulder Fly/ Front n Side Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended Reverse cable triceps Extension/ Bent-over Elastic band extension burnout Medicine Ball Rotation Toss Seated Medicine Ball Forearm curls/ reverse/ Elastic Band burnout 6, 4, 2 (body weight) X 2 15, 15, 15 (light weight) X3 12, 10, 10 X 3 12, 10, 10 X 3(seated, knees, 12, 12, 12 standing) X 3 15, 15, 15

30 Mon. / Thurs. Set Weight Reps (increase weight) Pull-ups Reverse Barbell Pull-up X 3 12, 10, 8 (no weight) on Medicine ball Reverse Fly / Lat pull down Single leg dumbbell crossover curls/ Cobras w/ dumbbells 12, 12, 12 (light weight) Reverse strait bar 21s/ Medicine ball buildups/downs 1,3,5,7,9 Incline hammer curls/ Lower back extensions Cable cord Ab pull downs Medicine Ball decline catch and toss X3 X 3 10, 8, 6 X 3 12, 12, 12 X 3 15, 15, 15 21, 21, 21 (half down, half up, full curls) Tues. / Fri. Set Weight Reps (increase weight) Box Jumps X 4 12, 12, 12, 12 Squats Single leg dumbbell Lunges Split- lunge jumps X 3 10, 10, 10 Strait bar step-up/ knee -up Calf raise extensions/ calf-up bounces X 3 20, 20, 20 burnout Modified spider planks X 3 15, 15, 15 Low back/ hip bridges X 3 12, 12, 12

31 Tues. / Fri. Set Weight Reps (increase weight) Walking lunge w/ X 3 20 steps medicine ball twist Single leg incline press Barbell side lunges Basu ball toe touch/ knee ups Leg Extension/ Leg Curl Groin/ Glut machine X 3 20, 15, 12 Med ball Leg/arm X 3 12, 12, 12 extensions Inner core leg-ups w/ twist/ Lower back leg extension hold X 3 12, 12, 12

32 Pre-season Mon. / Thurs. Set Weight Reps (increase weight) Strength Sheet Fitness Ball Dumbbell Bench/ Shoulder Shrugs Dumbbell Fly/ Push-up with Rotation Shoulder Fly/ Front n Side Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended Seated Medicine Ball Forearm curls/ reverse/ Elastic Band burnout 6, 4, 2 (body weight) X 2 15, 15, 15 (light weight) X3 12, 10, 10 X 3 15, 15, 15 Mon. / Thurs. Set Weight Reps (increase weight) Strength Sheet Pull-ups Reverse Fly / Lat pull down Reverse strait bar 21s/ Medicine ball buildups/downs 1,3,5,7,9 X3 Incline hammer curls/ Lower back extensions X 3 10, 8, 6 21, 21, 21 (half down, half up, full curls)

33 Cable cord Ab pull downs Medicine Ball decline catch and toss X 3 12, 12, 12 X 3 15, 15, 15 Tues. / Fri. Set Weight Reps (increase weight) Strength Sheet Box Jumps X 4 12, 12, 12, 12 Squats Strait bar step-up/ knee -up Calf raise extensions/ calf-up bounces Modified spider planks X 3 15, 15, 15 Low back/ hip bridges Tues. / Fri. Set Weight Reps (increase weight) Strength Sheet Walking lunge w/ X 3 20 steps medicine ball twist Single leg incline press Basu ball toe touch/ knee ups Leg Extension/ Leg Curl Med ball Leg/arm X 3 12, 12, 12 extensions Inner core leg-ups w/ twist/ Lower back leg extension hold X 3 12, 12, 12

34 In-season Strength Sheet Exercise Set Weight Reps

35 Testing, Evaluating and Goal Setting

36 Annual Test Cycle Test 1 mid August The baseball season usually ends in late May or mid June depending on play-offs. Players break up onto summer league teams and continue on through till late July and early August. As fall classes begin fun organized team activities begin. The first testing period is the start of the post season conditioning period. Test 2 early October The second test will be conducted after the first eight-week off-season cycle to give you some important information on how your players are doing and to give you some data before they start the next off-season. Test 3 - Late November The third test will be conducted after the second eight-week offseason cycle to give you some important information on how your players are doing and to give you some data before they start the next off-season cycle. Test 4 Mid-January The final test before the season starts allow me to evaluate my player s conditioning levels before the season starts.

37 Fitness Testing Program for Baseball Test #1: Flexibility Sit and Reach Equipment and Materials Needed: Sit and Reach Box Procedure: In a seated position on the floor extend right leg and bend left leg so left foot is flat against right knee. Reach with both hands together and get measurement of farthest fingers reach. Switch to opposite leg and measure farthest fingers reach. Causes for Disqualification: Bent knee of testing leg that is extended, separating hands during reach. Test #2: Grip Strength Dynanometer Test, 45 lbs. Barbell Test, Dead Man s Hang Test Equipment and Materials Needed: Dynanometer, 45 lbs. barbell, pull-up bar Procedure: Arms down to the side and squeeze as hard as you can, Measure reading. In a seated position and your forearms resting against your thighs hold a 45 lbs. barbell in flexed upper forearm position as long as you can. Hang from a pull up bar for as long as you can. Cause for disqualification: Readjust grip during exercise. Test #3 Lower Body Vertical Jump, Body Weight Squat Test Equipment and Materials Needed: Vertical Jump Measuring Device, Squat Rack Cause for disqualification: Running up to jump or jumping with one leg. Not going all the way down on the squat.

38 Test #4 Core Strength Number of sit ups in 60 seconds, Teeter Hang-up test Equipment and Materials Needed: stopwatch, Teeter Hang-up machine Procedure: feet anchored by partner or apparatus, knees bent 90, hands clasped behind neck, elbows travel beyond or make contact with knees, back of shoulders must return to floor, Teeter Hang Up Test consist of hanging upside down as your arms hang and touch the floor, reach up so your fingers touch your toes and return to the starting position, perform as many times as possible Cause for disqualification: Butt coming off the ground during sit-up. Swinging during upside down test. Test #5 Speed and Agility 60 yard sprint, 20 yard shuttle run Equipment and Materials Needed: Stopwatch, cones, measuring tape Procedure: Sprint as fast as you can through 60 yards, three marker cones are placed along a line five yards apart. The player straddles the middle line and puts one hand down in a three-point stance. The player can start by going either to the right or left direction. For example, on the signal 'Go' the player turns and runs five yards to the right side and touches the line with his right hand. He then runs 10 yards to his left and touches the other line with his left hand, then finally turns and finishes by running back through the start/finish line. The player is required to touch the line at each turn. Cause for disqualification: Not touching the lines. Test #6 Endurance 300 yard shuttle Equipment and Materials Needed: stopwatch, cones, measuring tape, Procedure: Marker cones and lines are placed 25 yards apart to indicate the sprint distance. Start with a foot on one line. When instructed by the timer, the player runs to the opposite 25-yard line, touches it with their foot, turns and run back to the start. This is repeated six times without stopping (covering 300 yards total). After a rest of five minutes, the test is repeated. Test again. Cause for disqualification: Not touching line.

39 Test #7 Upper Body Bench 75% of body weight as many times a possible, Medicine ball thrust test Equipment and Materials Needed: barbell bench press set, medicine ball, measuring tape Procedure: Bench press 75% of your own body weight as many time as possible by lowering barbell to chest and extending all the way up. Sit in seated position with your legs hanging and thrust a medicine ball from chest position by extending arms straight out. Cause for disqualification: Must bring barbell down to touch chest, must not twist when thrusting ball and must not secure free hanging legs. Date Fat % Lower Body - Vertical Agility- 20 yd shuttle Flexibility- Sit n Reach Grip Strength- Dynamometer Endurance- 300yd shuttle Speed- 60 yd dash Upper Body- Bench/ Med. Ball Thrust

40 Active/Dynamic Warm up Routine 1. Leg Swing Skip 2 x 20 yards 2. Heel Ups 2 x 20 yards 3. High Knee Skip 2 x 20 yards / proper arm action 4. open hip skip 2 x 20 yards / hip high and wide out to side 5. reach run 2 x 20 yards 6. Forward high knee 2 x 20 yards run 7. high knee 2 x 20 yards run 8. High knee carioca 2 x 20 yards 9. Shuffle to sprint 2 x 40 yards 10. Fast high knee to 2 x 40 yards sprint Mobility Hurdle Variation Routine 1. Step over / squat under 2. Forward over / lunge under 3. Forward hand over head 4. Alternate legs over 5. Hand over head side way lateral 6. Lateral swing over / stability and balance 7. Forward lateral leg swing 8. Pendulums R,L,R / L,R,L

41 Nutrition/ Hydration Plan Proper eating and rest are key components in achieving a peak level of performance. Part of an athlete s conditioning regimen has to do with the ability to properly recover from physical training through nutrition and rest. It is important to for all athletes to have a basic understanding of metabolism and the processes of recovery. Metabolism is the sum of the catabolic and anabolic cellular reactions that contribute to all energy needs of every cell of the body (Arthur. M & Bailey. B 1998 p.239). Simply put catabolism releases energy from the food we eat when we tear down the muscles during a workout and anabolism stores the energy we eat in the muscle that help build up the muscles and aid in recovery process. The body requires 6 separate types of nutrients in order to properly function. The nutrients consist of carbohydrates, fats, proteins, vitamins, minerals, and water. A proper balanced diet that consist of food that supplies a combination of these different types of nutrients aid to help the athlete s body to recover and recover faster. This 3 step process will help ensure the body with the nutrition it needs to increase performance lean muscle mass as well as limit fat storage. Step 1 is incorporate fruits, vegetables, seeds, and nuts which helps aid to the recovery during intense training. They provide a variety of vitamins and minerals as well as add calories to the diet from the carbohydrates and fats in them. Vitamins A and C is the predominant sources in fruits and vegetables. They will be included on the high priority shopping list. Nuts and seeds contain vitamin E as well as essential fats. These fats aid in the transportation process of distributing

42 the fat-soluble vitamins A, D, E and K throughout the body but their primary function is to provide energy. Listed below will include a variety of the best fruits, vegetables, seeds and nuts that contain the highest priority of vitamins A, C and E. Step 2 is altering carbohydrate intake relative to your activity level. When activity levels are high increase the carbohydrate intake and when low consume less. For athletes looking to gain weight carbohydrate intake should be increased and for athletes looking to lose weight carbohydrate intake should be deceased. The majority of fruits and vegetable with a good source of vitamin A and C are also the best choice as far as carbohydrates as well. Listed below will include a variety of the best carbohydrates in order of best choice, second choice and third choice. Second and third choice carbohydrates are best during high activity periods but it is important to consume them along with a lean protein source. Step 3 is selecting a lean protein source. Protein is the building material for the development of muscle tissue (Arthur. M & Bailey. B 1998 p. 248). Proteins when digested are broken down into amino acids. There are 20 necessary amino acids that form different protein combinations that support the body s metabolism to aid its function and growth. The amount of protein you should eat is based on one s body weight. 1 ounce of fish, poultry, beef, or egg is the daily requirement of protein needed for every 50 pounds of body weight. An example is a 150lbs person is properly required to intake 12 ounces of protein daily. Animal protein, milk and beans are all great protein options. Listed below will include a variety of the best carbohydrates in order of best choice, second choice and third choice.

43 Second and third choice proteins are higher in saturated fat so it important to limit these proteins when inactive. Grocery-shopping lists will consist of fruits, vegetables, nuts, seeds and meats. It will include all 5 major food groups: grains, protein, fruit/vegetables, dairy and fats. The key to implementing a proper nutritional diet is making you daily intake process a way of life. That being said, the best is to eat 4-6 smaller meals. Try never to go without 2-3 hours without a proper meal consisting of carbohydrates and protein. A great example is a turkey sandwich and banana or a piece of fruit and a ½ cup of seeds or nuts. Never skip breakfast. To maintain bodyweight only eat to the point where you are no longer hungry. To gain weight increase the amount of fruits, vegetables, grains, sweets, beans and peas by 2-4 servings. To lose lower excess body fat choose lower fat foods and cut back fruits, vegetables, grains, sweets, beans and peas by 2-4 servings along with cutting out foods that have high GI and high fat (white bread, bagel, pretzels, glucose). Grocery List Grains Proteins Fruits/Vegetables Oatmeal 95% lean ground turkey/beef Avocados Almonds Skinless Chicken Breast Tomato Peanut Butter Salmon Broccoli Cheerios White Meat Tuna in water Sweet Potato Multigrain Bread Turkey (deli) Spinach Brown Rice Beans

44 Wholegrain Spaghetti Peas Grapes Orange Juice Dairy Skim Milk Fats most food that contains essential carbohydrates also contains essential fats. Fat-free ice cream Eggs Low-fat cottage cheese Greek Yogurt Low-fat cheese Hydrating is 1 of 3 supplements necessary for an athlete to reach their peak physical performance level. This consists of any fluid intake including water (enhanced) or electrolyte drinks. Most athletes are in a continual state of dehydration. As an athlete, one can minimize the chances of poor athletic performance that is caused by dehydration. The leading causes for dehydration consist of athletes relying on thirst, medicine, supplements, availability, alcohol/caffeine, weather conditions and their lack of knowledge of the importance of staying hydrated. One hour of exercise leads to the body losing one quart of water. The measurement for replenishing the body of fluids is for every pound of weight lost during exercise, 16 ounces of fluid intake will be needed. During training and competition athletes need to drink a minimum of 4 ounces every 15 minutes. The general hydration formula for preparing to hydrate 2 days before competition requires 2/3 ounces of fluid (water or sports drink) per pound of body weight. Therefore, a simple

45 way to make sure athletes are properly hydrated is simply issuing every athlete their own 12, 16 or 32 ounce drinking bottle. This will make it simple for them to not only stay properly hydrated but also provide them with a simple way to measure their fluid intake. For example, a 150lbs athlete requires 8/12 ounce bottles of fluid, 6/16 ounces of fluid or 3/32 ounces of fluid. Staying well hydrated is 1 of 7 key components to an athlete fully recovering and stabilizing energy levels. Bibliography Arthur. M, & Bailey. B (1998). Complete Conditioning for Baseball, IL: Human Kinetics