
MACHINE PERFORMANCE
PROGRAM FOCUS
POSTURE/TECHNIQUE/CORE STABILITY
All movement is affected by your initial posture. We will start here as it will be a primary focus in the initial weeks.
Learning the correct technique at an early age will save hundreds of hours of headache and injury later on in their careers. Re-learning movements later in life is way inefficient.
Overhead and rotational athletes transfer force from the hips, through your mid-section, and into the shoulders. A stable core is required to produce force efficiently.
MOBILITY
Lack of mobility is a significant deterrent of performance. Rotational and overhead athletes require a specific set of mobility capabilities. Our goal is to improve here continually.
Each player's program is designed to attack their mobility faults.
STRENGTH FOUNDATION
Power is a function of force and velocity. Acceleration is a function of force, rate, and length of stride. Players spend nearly all of their time in practice focused on the velocity component. To become more powerful players need to produce more force.
Generally speaking, the stronger athletes will be more durable. The athlete who can produce 100lb of force is more likely to become injured by an 80lb ground reaction force than the athlete who can create 200lb, but still only has to absorb that same 80lb.
Endurance is a function of strength. Say a pitcher's arm and lower half can handle 300lb, and each pitch requires 30lb (10%). That pitcher will be able to repeat his delivery consistently longer than the player who can only handle 100lb (30%).
EXPLOSIVE STRENGTH
We incorporate the dynamic effort method into our training through accommodating resistance. English?
We utilize the box squat and bands/chains to train athletes to develop force faster and train acceleration during our workouts. This method is much safer, less taxing, and significantly easier to learn than the popularized Olympic lifts.
BALANCE/COORDINATION/ATHLETICISM.
With kids spending less and less time outdoors being bored with their friends, athleticism, creativity, and balance take a massive hit.
Despite improved strength and size, today's athlete is much less coordinated than the generation's past. We incorporate this training into our programs.
SPEED / AGILITY
Rate of force development
Starting speed
Acceleration focused
The appropriate change in direction
BASEBALL-SPECIFIC ADAPTATION
Rotational power > Linear Power
Scapular Health
Arm Care
CONDITIONING CONDUCIVE TO BASEBALL
Good Aerobic Base
Fast-Twitch sprint movements
Building work capacity through low impact weighted cardio
POSITION - SPECIFIC
Infield
Infield Footwork, quick feet, confined space maneuvering.
Throwing footwork
Fielding posture
Outfield
Backpedaling, drop step
Top-end speed.
Throwing footwork
Catcher
Hip mobility, Throwing footwork, blocking/recovery, lateral blocking movement.
Pitcher
Lower half mechanics, front leg stability, lateral jumping capability, rotational power.