Posts Tagged ‘baseball’

One problem that we ran into a lot last offseason at Next Level Sports Performance was that we had a lot of athletes in the gym, and not enough equipment for everybody to use. This year, thankfully, we’ll be expanding and buying more equipment/plates/dumbbells, so this hopefully won’t be an issue anymore. However, last year we had to do a lot of improvising due to limited equipment. For starters, our dumbbells only went up to 50 pounds, and we only had 2 of each. We had four 45-lb plates, and 2 each of 35s, 25s, 10s, 5s, and 2.5s. With up to 6 athletes in the gym at a time, this quickly became a problem.

The majority of the time I spent writing programs was dedicated to figuring out how to best utilize our resources, while making sure everyone got the work that they needed. I’d say out of every hour I spent programming, 40 minutes of it was dedicated to figuring out creative ways to make use of what we had, without shortchanging anybody.

If you’re ever in a situation where you don’t have access to the gym equipment you normally use, you can use these methods to still get a good workout in. Or, if you’re looking to add some variety to your workouts, you can substitute these exercises into your current program.

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One of the biggest gripes I had while playing baseball in college was that our in-season training program was trash. By the time May rolled around everybody was skinny, weak, and threw a good 4-5 mph slower than at the beginning of the season. I noticed this during high school ball too, but I didn’t understand why it was happening. I figured that if you trained all offseason, that strength would just stay with you during the season. But unfortunately, that’s not how it works.

Once I got to college and started learning about the body and training, I realized that improper training methods during the season were what was causing this steady decline in performance over the course of the year. That, combined with a hefty dose of long-distance “conditioning” runs.

Here’s 3 big mistakes that people often make when training in season. I’ve omitted “Doing Nothing” because frankly, that should be common knowledge by now.

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Even with all the strength training my athletes do in the offseason, I always tell them the most effective way to develop throwing velocity is just throwing a baseball (or softball). That’s not to say that strength training isn’t important; building strength in the offseason allows players to exert more force and minimize injury risk during the season. But all the leg, core, and rotator cuff strength in the world will do you no good if you can’t figure out how to apply your strength properly when throwing. Enter: long tossing.

In my opinion, if you’re a baseball or softball player and you’re NOT long tossing, then you’re stunting your development as a ballplayer.

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Here’s another article of mine, published today on Stack.com. Baseball and softball players need to follow this advice.

Click here to check it out.

baseball pitcher

Check out my latest article on Stack.com, “3 Medicine Ball Drills to Develop Velocity”

Miguel-Cabrera-Med-Ball-Throw—STACK

Towson beat Lansdowne today to go to 10-2 on the season, led by a trio of my athletes from Next Level Sports Performance. These guys put in a lot of work during the offseason and it shows.

From left:

Kyle Kershner (batting 4th) went 2 for 4 with a double and a generously-scored “single”, 2 runs scored, and pitched a scoreless 7th inning for the save

Sam Stark (batting 3rd) went 1 for 3 with a single, a hit-by-pitch, and an intimidating staredown of the pitcher

Mike O’Dwyer (starting pitcher) threw 6 innings, giving up 2 (I think) earned runs and striking out 10 while getting the win for the Generals

The decision to "mean mug" was, admittedly, a poor one

The decision to “mean mug” was, admittedly, a poor one

As anyone who has been to a Pro Day or a professional tryout will tell you, the first thing on the agenda is always sprinting. In football, it’s the 40 yard dash. In baseball, it’s the 60. For a lot of guys, this first test will make or break their chances of making whatever team it is they’re trying out for. If you’re running your sprints at a college showcase or combine, this is your first chance to impress the college coaches in attendance, and also your first chance to make them ignore you the rest of the day.

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