ON THE BLACK BASEBALL

A vast variety of training and conditioning techniques will be used to enhance the players overall strength and stamina. Weight training will be incorporated to build strength, power, explosiveness along with some forms of callisthenic exercises to produce speed, quickness, agility, movement skills, acceleration, deceleration, balance, reactivity, aerobic and anaerobic capacity.

Each player will be individually evaluated and trained specifically to their skill level. The level of intensity used will be determined by the player’s physical condition and goals. These goals will be set to ensure their highest peak performance.

The body will be broken down and worked on in three categories: Lower body, core, and upper body. 

Working the lower half of the body through full body movements will impact the legs, hip flexers, and lower back. The method of push/pull will be used with products such as the NIKE Sparq Sled. Other basic exercises like squats, lunges, and dead lifts will give a strong foundation needed in all baseball fundamentals.

There will be a great concentration on the core though numerous abdominal drills. Through the use of medicine balls, weights, and thera-bands, stability, flexibility, and coordination will be developed.

The upper body will be carefully developed with a wide range of exercises to help the stability with in the shoulder, elbow and back. This along with flexibility will protect the joints and ensure the greatest results. One of the main tools used for upper body strength and flexibility will be the Crossover Symmetry and Iron Scap Programs. These will be part of the shoulder program that all players will complete prior to each conditioning session. These two programs are used with athletes with in the MLB, NHL, NFL and top division 1 colleges and universities. It will play a big part in developing shoulder strength and stability. The Crossover Symmetry will focus on the rotator cuff portion of the shoulder and the Iron Scap will focus on the scapular.

Lastly, players will be explained the importance of warm ups, cool downs, and stretching. They will learn the proper ways of doing so and how they are necessary for injury prevention.

Conditioning is a very important part of the players overall training not just because it develops them physically but it creates confidence. Baseball needs as much mental toughness as it does strength, stamina and fundamental execution.