Home » Archive by category "Uncategorized"

AM Warm Up

Foam Roll  1 Quads 30 sec per               2 Calves 30 sec per           3 Lats 30 sec per           4 Glutes 30 sec per           Stretch 1 1/2 Kneeling...
Continue reading »

Eccentric Exercises

These exercises place an emphasis on the eccentric part of each lift which is when you are lowering the weight along with graveity.  You need to lower the weight under control.   Lateral Overload Jumps           Eccentric Box Jump          ...
Continue reading »

End of Summer Program: Weight Room #1

The goal here is to get good a couple of really important exercises to improve and increase our muscles ability to produce power by enhancing strength. Order Drill/Exercise : Sets : Reps/distance A1 Goblet squat : 4 : 6 A2 DB Row : 4 : 8 B1 pushup...
Continue reading »

End of Summer Training Program – Field #2

The main focus is going to be on improving your medicine ball throws because they are a full body power exercise that will help improve running speed along with throwing and hitting power.  The only way we can tell if you are getting better is to measure the...
Continue reading »

End of Summer Training Program – Field #1

The main focus is going to be on improving your medicine ball throws because they are a full body power exercise that will help improve running speed along with throwing and hitting power.  The only way we can tell if you are getting better is to measure the...
Continue reading »

End of Summer Training Program – Overview

This workout is designed to be performed during the end of summer if you’re taking some time off before the start of fall ball.  This time off is a great idea.  It allows you to take some time off of pitching and a lot of the high volume...
Continue reading »

Oscillating Split Squat from Just Fly Sports

To perform the Oscillating Split Squat, descend  get into a RFESS/Bulagarian SPlit Squat Position with either a bar in the rack or DB’s Get to a position with your front thigh at, or a few degrees above, parallel. Tense the muscles of the quad and glute on your...
Continue reading »