Speed is essential to being a better baseball player.
Friday, December 12, 2008
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!
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.
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.
Thursday, December 4, 2008
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
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