HICT Conditioning

Conditioning is never fun and High Intensity Continuous Training (HCIT) isn’t any different but at least its effective.  Way more effective than running poles and even more effective than running sprints with short breaks.  Since none of these options are much fun your might as well do the...
Continue reading »

Pre-Practice Power Circuit

In order to repeatably produce high levels of power your muscles needs to have enough rest between repetitions.  This circuit is designed to fit the kind  of power needs we want to use in baseball. Divide your players into groups of 4-8 per station. Each station is 90...
Continue reading »

Hydration

The game of baseball can be harsh.  Games can last forever during the hottest days of the year. To fight this and maintain your athletic performance one of the most important things that you need to keep in check is your hydration. Without adequate hydration: your nerves and...
Continue reading »

Assessment Pictures – Phase 1

Take the best pictures you can and if possible without a shirt.  Try to pick a location that you can use in the future. Pictures # 1 – forward – stand in normal posture # 2 – turn to your left and keep your normal posture #3 –...
Continue reading »

Recovery Circuit – On-Field w/ Med Ball 2

The goal here is to increase heart rate while improving both mobility and stability.  Compared to traditional cardio these circuits will have elements that can help pitchers improve their weakness’. Set up the following four stations and spend 60 sec seconds at each with a 15 second break....
Continue reading »

Recovery Circuit – On-Field w/ Med Ball

The goal here is to increase heart rate while improving both mobility and stability.  Compared to traditional cardio these circuits will have elements that can help pitchers improve their weakness’. Set up the following four stations and spend 45 seconds at each with a 15 second break. Complete...
Continue reading »

Arms and Abs Workout

Pick one exercise from each of the four category’s (biceps, triceps, upper back & abs) to build your own circuit that you can use to finish a workout. Feel free to mix and match any of the exercises from each category but you will find that you if...
Continue reading »

Great Jumps for Pitchers

Here are some exercises that can be added to the “Warm Up” section of the throwing program.  Pick two and add them into a warm up circuit like this: a1 – jump #1 a2 – arm care/prep a3-jump a4 – mobility or stability drill Band Resisted Broad Jump...
Continue reading »

Recovery Circuit TRX

On your off-days go into the gym and perform this basic circuit in order to help improve recovery so that you’re at the top of your game physically when you have your next training session. This circuit is designed for for athletes that might have are neither really...
Continue reading »

Recovery Circuit KB

On your off-days go into the gym and perform this basic circuit in order to help improve recovery so that you’re at the top of your game physically when you have your next training session. This circuit is designed for for athletes that might have are neither really...
Continue reading »