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

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• Catcher

  • Hip mobility, Throwing footwork, blocking/recovery, lateral blocking movement.

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• Pitcher

  • Lower half mechanics, front leg stability, lateral jumping capability, rotational power.