Sled Drags

Speed is essential to being a better baseball player.

Overhead Med Ball Smash

POWER. EXPLOSIVENESS.

Georgia Pillar Core

Stability of the core allows you to have better body control on the field.

Georgia Core Series

Are you THIS athletic? Challenge yourself to get to this point!

Lunge Matrix

Dynamic flexibility series

Georgia Med Ball - Torso Twist

Add to our Med Ball Wall drills.

Georgia Med Ball - Chest Pass

Add these drills to our med ball wall drills.

Hops Series

Explosiveness and reaction time is increased by these drills. Body control is VITAL!

When to Lift

Strength gains during the offseason, maintain inseason. YOU WILL LOSE ANY GAINS OR STRENGTH OVER THE COURSE OF THE SEASON IF YOU STOP!

Importance of Training

Dustin Pedroia - 2008 AL MVP

Why We Do What We Do

Hunter Pence is one of the most athletic, all-around players in the game today. He is fast, hits for power, hits for average, and fields the ball exceptionally well. He recognizes the positive impact that lifting and conditioning can have on acheiving your goals.

Sledge Hammer

Swings on both sides to stay balanced in your strength.

Bench Press

Form and technique. Attention to mechanics trickles down to our playing skills.

Squats

Full range of motion! Technique makes this lift so effective.

Lateral Lunges

POWER POSITION of the throwing motion.

Hang Clean

Core lifts like the hang clean provide explosiveness needed to be a great ATHLETIC baseball player.

RDL

KEEP KNEES SLIGHTLY BENT! Reach your hips back as far as possible. Also promotes strength in the hamstrings.

Over Unders

Dynamic Flexibility is vital to our reaction time as well as our athleticism to get to a ball or make that athletic move to make a play.

Rotational Chops

Working the core muscles (abs, etc.) provides the body more power to be applied to the acts of throwing and hitting.

Off-Season Training

Cal State Fullerton is one of the powerhouses of college baseball. A major part of their success can be attributed to the work they put in to being the best ATHLETES they can be.

Plate Grips

Maintain good breathing technique.

Forearm Strength/Grip

Fast Twitch Drills

Fast Twitch Drills are designed to strengthen and quicken our "fast twitch" core muscles, giving explosiveness to our torso as it fires through to hit, throw, and run.

Each drill should be done for 30 seconds at a time. Record how many times you hit the wall on each drill. The number of wall hits can be configured to estimate your velocity and power potential.

Do 4 sets of each drill per workout.

1) Side to Side
2) Weak Hip to Strong Shoulder
3) Strong Hip to Weak Shoulder
4) Wood Choppers (both sides)
5) Wood Choppers Left Shoulder
6) Wood Choppers Right Shoulder

Any time the ball is to go above the shoulders, be sure to TURN YOUR TORSO so that the part of the med ball that hits the wall by your hip is the same side of the ball that hits the wall by your head. NOTE: DO NOT CHEAT BY HITTING THE WALL NEAR YOUR ARMPIT! TURN YOUR BODY AND HIT THE WALL AT HEAD LEVEL OR JUST ABOVE IT.

These drills are best done with a "handled" med ball, but a regular med ball can be used. Start with a lighter ball until you get comfortable with the motions. As you progress, increase the weight of the ball. NOTE: YOU ARE LOOKING FOR POWER AND SPEED.

Throwing Progression

Throwing Progression is our warm up before every practice and game. We will not simply "throw" to warm up, but we will do so with a purpose and intent. The individual drills are intended to mimic vitals aspects of the throwing motion. Each drill is done for 10 throws or approximately 1-2 minutes.

1) Wrist Flicks (10-15 feet apart)
2) Chest to Knee (30-40 ft. apart)
3) Torso Twist (50-60 ft. apart)
4) Power Position (70-90 ft. apart)
5) Full Range of Motion or Regular/Normal (100-110 ft.)*
6) Positional Throws or Below the Waist/Above the Waist (120-130 ft.)
7) Long Toss (140-150 ft.)

* - not shown on video

Arm Stretching Routine

These stretches will be done between dynamic stretches and our throwing progression at the beginning of practice:
(All stretches done on one teammate, before switching spots)
1) Arm Up
2) Arm Down
3) Behind the Head
4) Down the Back
5) Thumbs Up
6) Whip It or Shake It Out

Forward Alphabet

Start your arm at an 90 degree upright angle. Extend it fully in front of you and "write" capital letter "A" in the air. Release back to your original position between each letter. One letter equals one rep. Write the letter backwards to work more muscles and ligaments. 12-15 letters.

Reverse Throw Theraband

Get in an athletic power position, and go through your throwing motion in reverse (similar to starting a lawnmower). Be sure to reach back as far as you can. Band should stay in front of face or chest not over head as you reach back. 12 reps.

Forward Throw Theraband

Normal Throwing motion. Be sure to fully extend on the load back and through the follow thru. DO NOT SHORTEN YOUR THROWING MOTION. 12 reps.

External

Pull theraband away from your core. Keep elbow anchored at the side. Keep 90 degree angle from your body. Do not let the band pull your arm past the midway point toward your core. CONTROL! 12 reps.

Internal Theraband

Keep the elbow tucked into your side. Do not let the forearm more than 90 degrees from your stomach. Stay controlled.

Backwards Pull Theraband

Full extend your arm straight down along your side. Palm should face away from the wall. Pull straight back. DO NOT let your arm swing past your body to the front. CONTROL YOUR MOTION. 12 reps. Keep head up, look forward.

Forward Pull Theraband

Extend arm straight down along the side of your body facing away from wall/fence. Hold with palm facing the wall/fence. Pull away from the wall to the front of your body (similar to front raise). DO NOT LET ARM SWING BACK BEYOND BODY! Keep elbow and wrist locked. 12 reps.

90 Degree Theraband

Begin with your throwing arm at an upward 90 degree angle. Rotate you arm away from the theraband origin until your forearm is parallel with the ground. Return to the starting position. 12 reps. DO NOT RUSH YOUR MOTION.