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             Eccentric RFESS        … Continue Reading →

Band Resisted Trap Bar Deadlift

The Band Resisted Trap Bar Deadlift This is a great exercise that teaches you how to continuously accelerate the bar starting from a dead stop at the bottom while challenging you through the entire range of motion.  As you lift the bar the band is stretched adding more resistance every inch that it expands.  That’s… Continue Reading →

Post Pitching/Pen Workout

Here is the workout that you need to perform after you pitch or throw a pen. Here are some notes: if you can do the workout the same day as you pitch this is even better because it gives you  a longer time to recover.  It is tough pitching then working out but by putting… Continue Reading →

Throwing Velocity Testing

Complete the following to velocity tests to get a full profile of your throwing ability.  This test is only to be done when you have been throwing for at least 2-3 weeks on a regular basis of at least 3 times per week with high intensity.  After a complete warm up and 5-10 minutes of… Continue Reading →

Soft Tissue Warm Up

Here is the first thing you need to do when you get into the gym.  This massage to your muscles will warm them up by increasing blood flow while preparing them for the workout ahead.  Even if you aren’t going to workout this circuit is great to do throughout he day. The more frequent you… Continue Reading →

Hip Interal Rotation Resources

Hip Internal Rotation Assessment – have your place knees in the same place by rolling up a towel in between them.  Keep your hips on the ground – to try to get more your body will want to arch your lower back so keep your abs braced very lightly to prevent this so we can… 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 : 3 : 12 B2 reverse lunge… 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 distance that you can throw the ball… 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 distance that you can throw the ball… 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 throwing that happens from playing and practicing… Continue Reading →