Our training schedule is a comprehensive player development program which covers a number of different topics. They begin in November with strength training, which continue throughout the winter months. Beginning in January we begin work on various skill-related programs from Live ABs to base running to fielding to speed mechanics.
Weekdays
November – February (4 months)
Strength Training – The more horsepower a baseball player has, the more force he is able to put into the ground to get his body, arm and / or bat moving quickly. We can teach hitting, throwing and running mechanics all we want, but if there is limited strength and power being put into the ground, it’s not only pointless but also increases the risk of injury.
Not only does getting stronger and improving mobility and stability increase performance, but it is a giant confidence builder that carries over to the field. Our strength training programs develop:
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- Upper and lower half mobility
- Upper and lower half strength and stability
- Core strength
- Explosiveness / power production
Saturdays (SuperDome)
January – February (2 months)
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- Long Toss – We use our long-toss program to help our athletes maintain proper throwing volume and intensity. If your plan is to be a high-level thrower, you must add stress to the tissues. If you completely avoid arm stress the connective tissue can get vulnerable to injury. The key is gradually increasing the tissue’s resilience to this stress. As a result, we work on long toss to build arm strength, accuracy, improve throwing mechanics, and increase overall throwing endurance.
- Fielding – Fielding drills help players develop quick hands, proper footwork, and consistent glove work for both infield and outfield play. Infielders practice ground balls, double-play turns, and quick transfers, focusing on staying low, soft hands, and accurate throws. Outfielders work on reading fly balls, taking efficient routes, and setting up strong throws while emphasizing communication and hitting cut-off men.
- Base Running – We emphasize smart, aggressive base running by focusing on leads, steals, dirt ball reads, jumps, turns, and reading the defense to take extra bases. Drills focus on speed, awareness, and efficient movement. Players practice explosive starts, sharp base turns, and sliding for safety and quickness. Communication with coaches ensures runners know when to hold, tag, or push for extra bases. These drills build instinct, agility, and confidence, making base running a game-changing skill.
- Speed Mechanics – We include speed mechanics / training in our program because we believe that it is vital in baseball for increasing effectiveness in various aspects of the game. From efficient sprinting form, more efficient base stealing, better defensive plays, and greater offensive power, these attributes ultimately contribute to individual and team success.
- Defense Drills – These drills focus on communication, situational awareness, and coordinated movements to prepare the entire team for game-like scenarios. Team defense sessions are used to simulate live game situations, reinforcing cutoffs, relays, bunt coverage, 1st and 3rd coverage, and other defensive alignments.
Sundays (RPP)
January – February (2 months)
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- Team Hitting / BP / Live ABs – This will involving machine pitch and live action hitting throughout January and February to help prepare our players for game time.
- Arm Care – When talking about arm strength and endurance, it’s not just about strengthening the shoulder and elbow individually, we have to look at movement as a whole. Our Arm care routines are incorporated into our weekly training and specifically designed and implemented before and after throwing to reduce stress and injury risk, improve recovery, and maintain long-term arm health.
- Individual Defense Drills – These position-specific drills target a player’s unique defensive responsibilities, refining skills and reactions for game-time performance. In addition, we place great emphasis on teaching players the correct footwork, positioning, and glove work for each specific position on the field. By ensuring that our players have a solid technical foundation, they should be able to execute plays with efficiency and consistency, while reducing the risk of errors.
- Global Movement Patterns – Global movements are “full-body movements which emphasize training the brain and muscles to work together. This efficient communication between the brain and muscles helps lead to better performance and fewer injuries. It also helps players develop efficient and precise movements that become automatic, which is pure gold to achieve moves on the field like below.
- Band Activation – While band work should NEVER be considered strength training, it is a great way to increase blood flow and activate the primary shoulder and cuff musculature that are specific to the throw. We use several baseball band exercises for pitchers as a part of our pre-throwing routine and over the years we have refined them down to what we believe to be the min / max of what you should be doing.