Pre-Season Position Players Lift Day 1

Who: Position Players When: pre-season, in-season (after games or practice) What:  Strength & Conditioning Where: Weight room Training Session Overview Warm Up – click here if you don’t have a customized warm up Strength Training Strength & Conditioning Depth Jumps No Money Renegade Row Dbl Goblet reverse fly...
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Pre-Season Position Players Lift Day 2

Who: Position Players When: pre-season, in-season (after games or practice) What:  Strength & Conditioning Where: Weight room Training Session Overview Warm Up – click here if you don’t have a customized warm up Strength Training Strength & Conditioning DB Jump face pull overhead sit up RFESS Landmine Press...
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Pre-Season Pitchers Day 2

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Who: Pitcher When: pre-season, in-season (at the start of practice) What: Speed, Power, Throwing, Strength & Conditioning Where: on-field & Weight room Training Session Overview Warm Up – click here if you don’t have a customized warm up Throwing Prep Circuit STRENGTH/speed Circuit Throwing Warm Up #1 SPEED/strength...
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Pre-Season Pitchers Day 1

Who: Pitcher When: pre-season, in-season (at the start of practice) What: Speed, Power, Throwing, Strength & Conditioning Where: on-field & Weight room Training Session Overview Warm Up – click here if you don’t have a customized warm up Throwing Prep Circuit STRENGTH/speed Circuit Throwing Warm Up #1 SPEED/strength...
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Pre-Season Position Player Power – Day 2

Who: Position Player When: pre-season, in-season (at the start of practice) What: Power & Speed Where: on-field Training Session Overview Warm Up – click here if you don’t have a customized warm up Throwing Circuit SPEED/strength Circuit Speed Practice STRENGTH/speed Circuit Throwing Circuit lateral jump n’ stick Side...
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Pre-Season Position Player Power – Day 1

Who: Position Player When: pre-season, in-season (at the start of practice) What: Power & Speed Where: on-field Training Session Overview Warm Up – click here if you don’t have a customized warm up Throwing Circuit SPEED/strength Circuit Speed Practice STRENGTH/speed Circuit Throwing Circuit frontal jump n’ stick Half...
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Lower Body Exercises

Bulgarian Split Squats (a.k.a RFESS) – side view Bulgarian Split Squats (a.k.a RFESS) – front view Bulgarian Video Single Leg Romanian Goblet Squat Double Goblet Squat Reverse Lunge Reverse Lunge from Deficit Step Up Deadlift Video Skater Squat Single Leg Squat to Box (Front) Single Leg Squat to...
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Dynamic Warm Up

Set a timer and perform each movement for 30 seconds and go straight into the next one without any rest.  After a complete circuit rest for one minute before repeating. We are looking for good movement QUALITY – treat this as a practice!!! *Do 30 seconds per leg...
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