Baseball & Softball Training
Programs will Focus On:
|
Balance
Full Body Strength
Rotary Power
Shoulder Stability |
Core Stability
Speed & Agility
Footspeed
Movement Skills |
The Typical Breakdown for a 1
hour and 15 minute session:
Balance and Activation
(5-10 minutes) - Each
session will begin with a
variety of balance exercises.
During this time athletes will
develop their balance and core
stability to maintain posture.
This first segment will also
serve as a warm up and help to
prevent training injuries
throughout the remainder of the
session.
Dynamic Warm Up
(5-10 minutes) - The dynamic
warm up will elevate the heart
rate of the athletes and prepare
their bodies for the more
intense work to come in the next
hour.
SAFE Training (15
minutes) - Depending on the
time of year, this section of
the workout may be moved to
later in the session.
SAFE in an acronym for the four
components that are developed
during this phase of the
session: 1. Speed
2. Agility 3.
Footspeed 4.
Efficiency of Movement.
Defensive footwork, steal starts
& base stealing, first step
quickness, and running technique
are examples of on-field
components that will be
developed during this part of
the workout.
Strength Complexes
(30 minutes) - During the
strength portion of the workout,
a series of 4-6 exercises will
be demonstrated to the athletes.
After understanding the proper
technique, athletes will be able
to move through the complexes at
their own pace and with very
little rest. This format
will allow for maximum
utilization of time and will
also help develop the aerobic
conditioning of the athletes.
All exercises will be modified
for individual needs and
physical maturity level.
During this time athletes will
work independently which will
allow the coaches to move around
the weight room and provide
1-on-1 instruction.
Diamond-Specific Strength
(10 minutes) -
Depending on the day, additional
exercises may be added to
supplement the Strength
Complexes. These exercises
will specifically address
on-field physical challenges by
developing forearm strength
(critical for hitting and
throwing) and shoulder stability
(essential for staying
injury-free).
Diamond-Specific Core
(15 minutes) - Due to the
functional training style used
by Diamondawgs Conditioning,
athletes will be challenging
their core throughout the
training session. However,
the final part of the workout
will be spent developing the
specific components of the core
that will allow for elite
performance: dynamic core
stability, rotary strength,
rotary power, and core
endurance.
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