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2008 – 2009 Pitcher
Off-Season Strength &
Conditioning Manual
“SUCCESS IS NOT
PERMANENT. IT MUST BE
MAINTAINED BY
PROGRESSING. OTHERS
MOVING FORWARD IN
KNOWLEDGE AND ABILITY
WILL LEAVE BEHIND THOSE
SATISFIED WITH
YESTERDAY’S
ACCOMPLISHMENTS.”
Arizona Diamondbacks Players,
I want to first and foremost commend all of you on your hard work throughout the 2008 season. It is important for you to begin
your off-season with some time off from training. Remain active but keep in mind you need to allow yourself time to recover
both physically and mentally from the long season. The off-season program will allow you time to recover and prepare you for
the season to come.
Enclosed in this manual is your off-season strength and conditioning program. This program is designed to provide you with a
step-by-step plan to prepare you for spring training and the 2009 championship season. It is imperative that you understand
what is expected of you as a member of the Arizona Diamondbacks Baseball Club. It is our philosophy that you have the
responsibility to prepare yourself this off-season. Your performance was judged by what you did on the field last season. This
off-season provides you the time to concentrate on improving athletic qualities which can improve your performance on the
field next season. I challenge you to take your physical conditioning to the next level. Follow the program and make the
commitment to work hard, leaving no stone unturned.
Your development as a player is important to us. The program is designed to reduce the chance of injury and improve your
performance on the field. Many things are out of your control, however, how hard you work and commitment is completely in
your control. Set goals for this off-season, both short-term and long-term. Be realistic with your goals and make them
attainable. Document your progress by recording your workouts. By keeping track of your training you will be able to evaluate
your progress and make the necessary changes needed to reach your goals. Take the necessary time off to enjoy the holidays
and be sure to design your program accordingly. Avoid missing training days. Some uniquely gifted players are able to be
successful even when their approaches to training are not optimal, but these players cannot achieve their full potential in
baseball without improving their physical capacity to play the game.
You will need to have the self-discipline and motivation to follow all aspects of your training program daily to ensure that you
are working at the level expected of you. The accountability and responsibility rests solely on your shoulders. You should
report to spring training in peak condition to help prevent any chance of injury. You cannot afford muscle injuries in spring
training. Your ability to play the game at your full physical potential is an integral aspect of your development.
Due to the climate you live in, many of you will not have access to a baseball field. You will need to find a local indoor facility
to complete your speed, conditioning, and baseball skills work. Interval work should be performed on a treadmill. This will
serve as an alternative to outdoor conditioning.
You can contact me if you have any questions about the program during the off-season. If you have any special needs that you
don‟t feel are being addressed I will make every effort to give you the information or program you need. If you don‟t reach me
please leave a message and I will contact you as soon as possible. Have fun, work hard, and be safe. Prepare yourself to come
to spring training in peak condition. See you there!
Nathan Shaw
Major League Strength & Conditioning Coordinator
Office: (602) 462-6231
Mobile: (602) 320-7269
E-Mail: [email protected]
TABLE OF CONTENTS
1. Goal Setting/Program Periodization
2. Warm-Up & Flexibility Program
3. Trunk & Pelvic Stabilization Program
4. Shoulder, Elbow, & Forearm Program
5. Corrective Exercise
6. Baseball Conditioning/Speed & Agility Program
7. Alternate Indoor Training & Winterball Program
8. Sports Nutrition & Weight Management
9. Throwing Program
10. Off-Season Workout Program
PRINCIPLES OF GOAL SETTING
All successful athletes should set goals for themselves and write them down. As a professional baseball player
reaching the major leagues should be your primary goal. However, you need to set both short-term and long-
term achievable goals for each season.
FUNCTIONS OF GOAL SETTING
Effective goal setting serves three purposes:
1. Goal setting gives you direction so you can properly focus your time and energy.
2. Goal setting provides feedback on your overall progress.
3. Goal setting can be a valuable source of motivation for you.
PRINCIPLES OF GOAL SETTING
A goal should:
1. Emphasize your performance and de-emphasize the outcome of the event.
2. Be as measurable and specific as possible, as opposed to vague and general.
3. Be both challenging and realistic.
4. Be stated positively. No negativity.
5. Include different levels. Daily goals, short-term, intermediate goals, long-term, and „dream‟ goals.
6. Be explicit rather than implicit. Write goals down!
Write your goals here in your off-season manual and refer to them on a regular basis, making any
changes that you feel are necessary.
LONG-TERM GOALS: ________________________________________________________________
________________________________________________________________
________________________________________________________________
SHORT-TERM GOALS: ________________________________________________________________
________________________________________________________________
________________________________________________________________
OFF-SEASON WEIGH-IN SHEET
Sept
15
Oct
1
Oct
15
Nov
1
Nov
15
Dec
1
Dec
15
Jan
1
Jan
15
Feb
1
Feb
15
March
1
Weight
Pounds
Gained
Pounds Lost
Goal Weight: _______ Lbs.
Starting Weight: _______ Lbs.
Final Weight: _______ Lbs.
ARIZONA DIAMONDBACKS PERIODIZATION PLAN
In order for you to improve physically and avoid injury you must be exposed to conditions that exceed the
physical demand of your sport. Periodization provides a goal-orientated and progressive plan that allows you to
achieve your baseball specific goals by establishing the fine-line between training and overtraining.
PERIODIZATION COMPONENTS
Year-Round Plan
Position Specific
Intensity
Volume
Sets/Reps
Rest
PERIODIZATION PRINCIPLES
Specificity
Overload
Progression
Recovery
COMPONENTS OF A BALANCED PROFESSIONAL BASEBALL PROGRAM
Position Specific Resistance Training Program
Interval Running Program
Warm-Up and Flexibility Program
Core Strength Program
Rotator Cuff Program
Forearm Program
Position Specific Speed, Agility, and Plyometric Training
PERIODIZED TRAINING PHASE CALENDAR:
PHASE I ACTIVE REST
MINOR LEAGUE: MID-SEPTEMBER TO MID-OCTOBER
MAJOR LEAGUE: OCTOBER
The goal of this training phase is to allow for physical and psychological recovery. In order to recover from the
demands of the season no formal running or lifting program is scheduled. Instead, you should maintain fitness
level by simply staying active
PHASE II GENERAL PREPARATION
MINOR LEAGUE: LATE OCTOBER TO DECEMBER
MAJOR LEAGUE: NOVEMBER TO DECEMBER
The goal of this training phase is to re-establish base conditioning levels. Also to build functional strength in
ligaments, tendons, and major muscle groups. This is necessary to support the development of strength and
power in later phases.
TRANSITION #1 OFF CHRISTMAS – NEW YEAR’S
PHASE III SPECIAL PREPARATION
MINOR LEAGUE: JANUARY, FEBRUARY
MAJOR LEAGUE: JANUARY TO MID-FEBRUARY
The goal of this training phase is to continue developing maximum functional strength and to optimize sport-
specific usable strength, speed, and power. Most importantly, baseball specific skill work is being incorporated
into the program.
TRANSITION #2 OFF WEEK BEFORE SPRING REPORT
PHASE IV PRE-SEASON (SPRING TRAINING)
MINOR LEAGUE: MARCH
MAJOR LEAGUE MID-FEBRUARY TO MARCH
The goal of this phase is to allow for conversion from the off-season to in-season training programs. Many
players from different parts of the country and the world will report in various levels of physical fitness. It is
imperative that the program be flexible in allowing the least fit athlete to not be injured training, while at the
same time aggressive enough to benefit the athletes that report to camp physically ready to compete. This
especially applies to pitchers.
PHASE V IN-SEASON
IN-SEASON I APRIL, MAY (EARLY SEASON)
IN-SEASON II JUNE, JULY, AUGUST (LATE-SEASON)
The goal of this phase is to provide a flexible, yet structured training program that meets each individuals needs.
Baseball skill work and scheduled games are prioritized. The periodized component of this phase factors in
the fatigue, heat, and travel schedules that directly impact performance over the course of a baseball season.
Specific strength, speed, power, and conditioning losses are expected as the lengthy season progresses.
However, consistent program adherence can limit losses to less than 20%.
FLEXIBILITY
Flexibility is a major training component that simply cannot be neglected. Baseball skills are repetitive movements that confine the joints within a restricted range of motion that reduces flexibility. The goal of this program is to improve each player’s flexibility.
REASONS FOR LACK OF FLEXIBILITY
Muscle imbalance between muscles on opposite sides of the joints.
Inability to move a joint because of injury.
Overuse activity (baseball movements) without completing range of motion.
Aging also affects tissue elasticity as muscle mass atrophy occurs. Progressive muscle loss results from
injury and de-conditioning.
A large increase in muscle bulk may adversely affect range of motion, impeding joint movement.
PURPOSE OF STRETCHING
Increase and maintain the complete range of joint motion.
Prevent joint sprains, muscle strains, and re-injury. A muscle can be stretched 1 ½ times its resting
length before it tears.
Improve work capacity. Stretched muscles require less energy.
Increases stride length, which improves speed development.
Plays a major role in warm-up and cool-down. It results in increased blood flow and joint lubrication to
the stretched muscle.
STRETCHING GUIDELINES
Warm-up. This can be accomplished by a short jog, riding a stationary bicycle, or jumping rope. The
primary purpose of the warm-up is to increase your core temperature and raise the temperature of the
muscle.
Never bounce or stretch in jerky movements. This will cause tight tissues to contract and increase the
possibility of microscopic tears. Emphasize rhythmical movements.
Exhale during the work phase of the stretch and inhale as the body returns to the starting posture. Never
hold your breath.
Do not hold a painful stretch.
MOVEMENT PREPERATION AND FLEXIBILITY
Movement preparation and flexibility are key components of your training program that should be emphasized
and implemented daily to train injury-free. Include a five minute warm-up consisting of jump rope, bike, or a
short jog. Also implement the medicine ball warm-up before lifting and the movement preparation and
flexibility program as outlined prior to any conditioning activities.
MED BALL WARM-UP PROGRAM
Implement before lifting
Substitute 6 to 8 lb. dumbbell if a medicine ball is not available
CHOPS
(15 REPS)
ROTATIONS
(25 REPS)
DIAGONAL
CHOPS
(15 REPS
EACH SIDE)
DIAGONAL
CHOPS
(15 REPS
EACH SIDE)
MOVEMENT PREPERATION AND FLEXIBILITY PROGRAM
Implement before conditioning programs
1. HIGH KNEES
(10 YDS)
2. BUTT KICKERS
(10 YDS)
3. HURDLE WALKS - FORWARD &
REVERSE (10 YDS)
4. SIDE SHUFFLE (20 YDS EACH
DIRECTION)
5. BACKPEDAL
(20 YDS EACH DIRECTION)
6. FRONT / BACK LEG SWINGS (15 EACH LEG)
7. SIDE/SIDE LEG SWINGS (15 EACH LEG)
8. 3-WAY HAMSTRING (HOLD 15 SEC EACH POSITION)
9. SQUAT/HANDS DOWN GROIN (HOLD 15 SEC)
10. HOOK AND LOOK (HOLD 15 SEC EACH SIDE)
11. KNEE TO CHEST (HOLD 15 SEC EACH SIDE)
12. FIGURE 4 (HOLD 15 SEC EACH SIDE)
13. HIP CROSSOVER (10 X EACH SIDE)
14. SCORPIONS (10 X EACH SIDE)
15. WALK UP CALF / ACHILLES (HOLD 15 SEC EACH SIDE)
16. STANDING TRUNK ROTATION (10 X EACH SIDE)
17. BENT-OVER TRUNK ROTATION (10 X EACH SIDE)
18. REACH UP (HOLD 15 SEC)
19. FRONT / BACK ARM SWINGS (10 EACH SIDE)
20. SIDE / SIDE ARM SWINGS (10 EACH SIDE)
21. THROWING ARM ACROSS 22. THROWING ARM ABOVE
(HOLD 15 SECS) (HOLD 15 SECS)
23. WRIST / FOREARM
(HOLD 15 SECS)
TRUNK & PELVIC STABILIZATION PROGRAM
Introduction
The trunk and pelvic stabilization program is a unique series of exercises designed to improve balance,
coordination, strength, and endurance of the trunk and pelvic muscles.
The program begins by tightening the abdominal muscles (specifically the internal and external obliques) to
produce a neutral pain free spine position. Imagine gently pushing your belly button towards your spine to find
you neutral position. While holding the neutral position, the trunk muscles tighten, the pelvis tilts and the
curvature of the low back decreases. The position results in decreased pressure on the spine. The spine must
be kept in this position during all exercises. This is very difficult but extremely important.
After finding the neutral position, a series of exercises then follows which trains the body to move the arms and
legs while maintaining the neutral position and therefore protecting the spine from injury. This program if done
3 to 5 times per week has proven to be successful in improving performance, preventing injuries, maintaining
proper spine mechanics and prolonging careers in professional baseball players.
To begin the program one should start with the beginner trunk. Do 3 to 5 sessions of this program with no
problems and then advance to the next level (Intermediate). Do 7 to 10 sessions of the intermediate trunk
program. If the program can be done with ease then move to the next level (Advanced). If the program can not
be done with ease, then stay at this level.
Do 7 to 10 sessions of the advanced trunk program. If the program can be done with ease then I add 1 exercise
per session from the physio-ball or the med-ball program. Continue this progression until you have total of 5
exercises from the physio-ball or the med-ball program combined with the advanced trunk program.
Beginning Position
Feet on wall or ground
Lateral abdominal muscles
tightened
Neutral pain free position obtained
(Draw in Maneuver) (Pelvic Tilt)
**This position must be maintained with
all exercises
Disclaimer:
The exercise program described in this manual may not be appropriate for everyone. All individuals should consult their physician
regarding the advisability of undertaking the activities suggested in this program. The Arizona Diamondbacks Baseball Club Sports
Medicine Team is neither responsible, nor liable for any harm or injury resulting from this program or the use of the exercises or
exercise devices described herein.
Copyright Arizona Diamondbacks Baseball Club Sports Medicine Team 2006. Copyright laws protect this manual. It is intended for
private use only, and all other rights are expressly reserved. Any unauthorized reproduction, distribution, or exhibition is prohibited
without written consent from the Arizona Diamondbacks Baseball Club Sports Medicine Team.
All Rights Reserved
Beginner Trunk
Pelvic Tilt / Draw in *Feet on wall
*1 set of ten reps
*Hold each rep for 5 secs
Bridging *Feet on wall
*5 reps at 2” height
*5 reps at 4” height
*5 reps at 6” height
*Hold each rep for 5 secs
Dead Bug (A) *Supported march, touch wall
*1 set of 1 minute
*Alternate feet every 10
secs
Dead Bug *Unsupported marching
*1 set of 1 minute
*Alternate feet every 10
secs
*Light touch only Prone Leg Lift *Straight Leg Lifts
*1 set of 10 reps each leg
*Hold each rep 3 secs
Partial Sit-ups *Feet on wall with elbows up
*1 set of 10 reps
*Hold each rep 5 secs
Dead Bug (B) *Supported march, push
wall
*1 set of 1
minute
*Alternate feet
every 10 secs
Prone Leg Lift *Bent leg Lifts
*1 set of 10 reps each leg
*Hold each rep 3 secs
Intermediate Trunk Pelvic Tilt / Draw
in *Feet on floor
*1 set of ten
reps
*Hold each rep
for 5 secs
Bridging *Double leg
*2 sets of 1
min or 20 reps
with a 5 sec
hold on each
*Rest 30 sec
between sets
Dead Bug *Unsupported single
extremeity
*L arm and L leg; R
arm then R leg
*1 set of 2 min
*alternate one
extremity at a
time
*Hold each rep
5 secs
*Modify with
Floor or wall if
necessary
Prone Arm & Leg
Lifts *Lift straight R leg,
hold then relax
*Lift straight L leg,
hold then relax
*Lift L arm and hold
*Lift R arm and hold
*Hold each extremity
5 secs
*1 set of 5 reps for
each extremity
Partial Sit-ups *Unsupported
*Feet up and elbows
up
*Chin in
Prone Arm & Leg
Lifts Bent *Lift R leg, hold then
relax
*Lift L leg, hold then
relax
*Lift L arm and hold
*Lift R arm and hold
*Hold each extremity
5 secs
*1 set of 5 reps for
each extremity
Partial Sit-ups *Unsupported
*Feet up and elbows
up
*Chin in
Advanced Trunk Bridging *Feet on wall
*5 reps at 2” height
*5 reps at 4” height
*5 reps at 6” height
*Hold each rep 5 secs Dead Bug *Unsupported R arm & L leg
*Unsupported L arm & R leg
*Alternate every 10 seconds
*2 sets of 2 minutes
*Modify w/ wall if needed
*Rest 30 sec between sets Bridging *Single leg bridge feet on ground
*Alternate feet every 5 sec
*1 set of2 minutes or 20
reps
Partial Sit-ups *Unsupported
*Feet up and hands up
*Chin in
*1 set of 10 reps
*Hold each rep for 5 secs Prone Diagonals *Lift R arm and straight L leg
*Lift L arm and straight R leg
*1 set of 10 reps each
diagonal
*Hold each rep 5 secs
Partial Sit-ups *Unsupported
*Feet up and hands up
Prone Diagonals *Lift R arm and bent L leg
*Lift L arm and bentR leg
*1 set of 10 reps
each diagonal
*Hold each rep 5 secs
STABILITY BALL PROGRESSIONS Bridging *Double leg w/ back on ball
*1 set of 10 reps
*1 set of 1 minute
hold
*Single leg w/ back on ball
* 1 set of 10 reps or
1 set of a minute
*If you are unable to
do this then do
double leg up and
single leg down *Double Leg w/ Feet on ball
*1 set of 10 reps
*1 set with a minute
hold
*Double Leg w/ feet on ball
Knees Bent
*1 set of 10 reps or
*1 set with a 1
minute hold
*Single leg w/ foot on ball
*1 set of 10 reps or
*1 set with a minute
hold
Prone *Exercises can be done with weights or tubing in hands
*Prone Flies
*1 set of 10 reps
*Hold each rep
seconds
*Prone Swim
*1 set of 10 reps
*hold each rep 3
secs
*Prone Superman
*1 set of 10 reps
*Hold each 3 reps
seconds
*Prone Arm & Leg
*1 set of 10 reps
each diagonal
*Hold each rep 3
secs
Abdominal Exercises
With Weights With Tubing Ab Crunches
Forward
*1 set of 10
* 5 sec reps
Ab Crunches Right
*1 set of 10
* 5 sec reps
Ab Crunches Left
*1 set of 10
* 5 sec reps
AB Crunch
Diagonal R w/ L
leg lift
*1 set of 10
* 5 sec reps
AB Crunch
Diagonal L w/ R
leg lift
*1 set of 10
* 5 sec reps
SHOULDER & ELBOW PROGRAM
Choose one of the following programs 2 to 3 times a week for 2 to 3 sets of 15 repetitions. Perform the
exercises using a 3 to 5 lb. dumbbell or tubing.
PROGRAM #1 SHOULDER ISOTONICS
STANDING
FLEXION
ABDUCTION
SCAPTION
PROGRAM #2 SHOULDER PRONE T’S – Y’S – W’S
T‟S
Y‟S
W‟S
W‟S
CONTINUED
SIDE-LYING
EXTERNAL
ROTATION @ 0
DEGREES
PROGRAM #3 SHOULDER TUBING
HORIZONTAL
ABDUCTION
EXTENSION
EXTERNAL
ROTATION @ 0
DEGREES
EXTERNAL
ROTATION @ 90
DEGREES
D2 EXTENSION
RETRACTION
PROTRACTION
ELBOW ISOTONICS
This program should be implemented 2 to 3 times per week incorporating 2 to 3 sets of 15 repetitions utilizing
variable weights.
FLEXION
EXTENSION
RADIAL
DEVIATION
ULNAR
DEVIATION
PRONATION
&
SUPINATION
POOL WORKOUT PROGRAM
Water is one of the best ways to add resistance to any movement. For overhand athletes it is a great way to strengthen the rotator cuff and scapular stabilizers. The key to utilizing this type of resistance is to warm up properly, and not overdue any of it. It is important for overhand athletes that are using this for strengthening to only use the Free Style Technique, or the Breast Stroke.
WARM-UP:
Be sure to keep your shoulders and hands under water.
25 forward arm circles
25 backward arm circles
25 front and backs
All warm up exercises are done at a medium pace
WORKOUT PROGRAM
WEEK/DATE VOLUME 25 YARD POOL LAPS
(DOWN & BACK)
50 YARD POOL LAPS
(DOWN & BACK)
1 12/2 12/4 100 YDS 2 1
2 12/9 12/11 200 YDS 4 2
3 12/16 12/18 400 YDS 8 4
4 1/6 1/8 500 YDS 10 5
5 1/13 1/15 800 YDS 16 8
COOL DOWN:
5 MINUTE SWIM @ 50-60% INTENSITY
5 MINUTE STANDING STRETCH
CORRECTIVE EXERCISES
Injuries in baseball are a different breed. In sports such as football and basketball there are contact injuries,
such as collisions while rebounding in basketball and blindside hits in football. Baseball certainly has its share
of contact, but statistically, the majority of baseball injuries are from overuse and are preventable. A starting
pitcher may make as many as 20,000 throws in one season.
The key to staying healthy and in the lineup throughout the season is having a healthy routine, one that consists
of enough rest to give you the best chance to regenerate and recover. Recent research has shown that having the
correct posture is crucial in both recovery and performance. Your body gets information from muscles and
tendons, the quality of that information decreases as postural abnormalities increase. Therefore, it is imperative
to maintain healthy postural relationships because poor postural relationships lead to faulty neuromuscular
firing sequences, which causes muscles to be inefficient. Poor postural relationships can lead to injury. These
poor relationships can also be corrected quite easily, far before they become problematic. In most cases the
improper measurements can be corrected within two weeks. The exercises shown in this section should be done
daily. The best response is seen when they are performed for a longer duration.
Abdominal function plays an important role in posture. Proper abdominal function will increase performance,
flexibility, and reduce the chance of injury. Improper abdominal function causes unnecessary pulls and strains.
The key to all of these injuries is prevention and prevention starts with posture.
CORRECTIVE EXERCISE
Thoracic Foam Roll
Mobs Hands behind head
o 3 reps each
vertebrae
o Hold each rep for
3 secs
McKenzie Pushups Keep hip bones on surface
o Start w/ hands
positioned below
shoulders
o Push up until mild
pinch in low back
(exhale on the way
up)
o Hold for 3 secs
Pec Stretch Use shoulder precautions
o Use different
stretch angles
o Hold for 15 secs
each side
Hip Flexor Stretch Keep knees at 90 degree
angle
o Pull ankle towards
butt
o Hold for 15 secs
90/90 Glut Stretch Maintain 90/90 degree
position
o Keep back arched
o Hold for 15 secs
Table Side Stretch Keep body in straight line
o Support body
weight on elbow
and front leg
o Hold for 15 secs
Prone Cobras Chin tucked / gluts tight
o Chest up / knees
up / thumbs up
o Hold for 20 secs;
do 5 reps
Cervical BP Cuff
Extension Push chin towards table
o Start pressure at
40mm; increase to
70mm
o Hold for 20 secs;
do 5 reps
Cervical Wall Lean Maintain chin tuck &
straight spine
o 5 sets/ 20 secs
Prone Jack Knife Draw in belly
o Bring knees to
chest
o Keep hips stable
o 2 sets / 10 reps
Forward Ball Roll Draw in belly
o Keep spine in
neutral
o Move elbows and
hips in same
rhythm
Vertical Horse Stance Draw in belly
o Move opposite
hand and foot
o Do not move
dowel
Vertical Horse Stance Find Neutral
Lower Abs w/ BP Cuff Start at 70mm and increase
to 100 mm
o Alternate heel
touches
o 5 sets / 20 secs
Mission Impossibles Hold position as long as
possible
Work up to 2.5 min
Call me for next progression
BASEBALL CONDITIONING
The primary objective of the conditioning program is to improve your capacity to play baseball by stressing the
proper energy system. Baseball requires explosive movements spread out over nine innings, which makes it
unique. You must train in the same manner that you play, incorporating intense bursts with proper rest. This
type of training will allow you to recover between plays and be able to give 100% on each and every play.
INTERVAL TRAINING
Throughout the interval phase, sprints will be done in sets. The rest between each sprint is determined by the
required time for that sprint. In order to prepare your energy system for this type of work, you must first build a
base of aerobic conditioning. This aerobic base will make your energy system more efficient so as you progress
into more intense workouts you will be able to recover. It is imperative that you follow the program as outlined
so your body will adapt as the intensity increases.
PHASE 1: DISTANCE RUNNING (Builds an aerobic base)
Run the assigned times on grass.
PHASE 2: TIMED LAPS
A timed lap is a ¾ lap around a baseball field (from home plate around the field to 3rd base, staying near the fence). The time required for each lap is by position and is located on your daily calendar. The rest interval between each run is 2 minutes.
PHASE 3: SPRINTS
The third phase of the conditioning program consists of timed sprints. Throughout this phase you will be
running poles, ¾ poles, ½ poles, and ¼ poles. All sprints during this phase must be completed in the required
time and should be run on a grass baseball field.
.
POLE: Start at the foul line and sprint 200 yards to the opposite foul line staying near the fence line.
The maximum sprint time is 32 seconds. The rest interval is 3 times the required sprint time. Run the
next sprint in the opposite direction.
¾ POLE: Start at the foul line and sprint 165 yards to the opposite alley staying near the fence line.
The maximum sprint time is 23 seconds. The rest interval is 3 times the required sprint time. Run the
next sprint in the opposite direction.
½ POLE: Start at the foul line and sprint 100 yards to centerfield staying near the fence line. The
maximum sprint time is 15 seconds. The rest interval is 3 times the required sprint time. Run the next
sprint in the opposite direction.
¼ POLE: Start at the foul line and sprint 55 yards to the alley. The maximum sprint time is 8 seconds.
The rest interval is 5 times the required sprint time. Run the next sprint in the opposite direction.
AGILITY
Agility can be defined as the ability to change direction without the loss of speed. Whether it‟s a pitcher
covering first base, an infielder turning a double play, or a runner rounding a base, agility is a key physical
component of baseball.
Rapid change of direction requires a quick powerful contraction of the musculature. In order to improve this
power, the legs should not be fatigued. If the legs are fatigued, the contraction will be too slow to improve the
power necessary for these rapid movements. This is the reason that agility work should be done at the same
time as the speed and power development aspects of the program. Performing agility work before your speed
work serves as a warm-up for those drills.
Each day you are assigned to perform two of the three drills which are outlined in this section. Follow your
daily schedule. Be sure to give yourself enough rest between each run to allow yourself to move as quick as
possible.
COMBINE AGILITY – To perform this drill you will need
A course that is a 10 yard square with a pylon/cone at each corner.
1. Start at the right side of the square and run forward.
2. At the first cone make a reverse pivot by throwing your right
shoulder clockwise.
3. Carioca to the next cone.
4. Reverse pivot and backpedal to the next cone.
5. Reverse pivot and carioca to the finish.
6. Many other variations may be substituted and used.
60 YARD SHUTTLE – To perform this drill you will need a
course with three lines five yards apart for a total of fifteen
yards.
1. Start in a 3-point stance on the finish/start line.
2. Sprint to the first line (5 yards) touch the line with your hand
and backpedal to the start.
3. Sprint to the second line (10 yards) touch the line with your
hand and backpedal to the start.
4. Follow the same procedure for the last line (15 yards) and finish
by crossing the start/finish line.
5. Many other variations may be substituted, such as sprint/sprint,
shuffle/shuffle, sprint/shuffle, etc.
PRO AGILITY DRILL – To perform this drill
you will need a course with three lines that are
five yards apart.
1. From a two-point stance (stealing stance)
straddle the middle line (see drawing).
2. Point to the right or left.
3. Sprint to the line in the specified direction and
touch it with your hand.
4. Push off forcefully and sprint back across the
middle line to the far line touching that line with
your hand.
5. Sprint back through the middle line to finish.
6. Perform this drill going both directions (right and left).
7. Many variations of this drill can be performed, such as sprint/sprint, sprint/backpedal, sprint/shuffle,
shuffle/shuffle, etc.
JUMP ROPE PROGRAM
The purpose of jumping rope is to improve your foot quickness, balance, hand-eye-foot coordination, and
overall conditioning level.
GENERAL GUIDELINES
Always perform on a flat, smooth surface.
Stay on the balls of your feet. Not on your toes or heels.
Start out slowly and master each type of jump. Once jump is mastered always jump as fast as
possible.
Always maintain a slight bend in the knees. Never land straight-legged.
BASIC DRILLS
Drills should be completed for 50 repetitions/foot touches.
Both Feet Together On balls of feet, jump as quick as possible, no higher than 1-2 inches off the
ground.
Right Foot/Left Foot On ball of foot, jump as quick as possible switching feet, no higher than 1 inch off
the ground.
Boxer Shuffle Begin with both feet together, alternate two jumps per foot.
Jumping Jacks Begin with both feet together, spread feet apart and back together. Never more
than 12 inches apart.
Split Jumps Begin with both feet together, then spread feet apart alternating forward and
backward. Never more than 3 feet apart.
Side to Side Keeping both feet together, jump at least 2 feet side-to-side.
Swivel Hips Keeping both feet together, jump turning your hips from side-to-side while facing
straight ahead.
Double-Jumps Keeping both feet together, rotate the rope two times per jump. Alternate a
double-jump with two regular jumps.
BODY WEIGHT LEG CIRCUIT
The body weight leg circuit should be performed at least one day per week and can be substituted for any scheduled lower body workout. In order to receive the full benefit of the program, perform each movement in the following order with no rest between exercises, rest only between sets. To increase the intensity of the workout add a medicine ball, or a 6 to 10 lb. dumbbell.
THIS CIRCUIT SHOULD BE IMPLEMENTED 2–3 TIMES PER WEEK ON NON-CONSECUTIVE DAYS FOR FALL LEAGUE AND WINTERBALL PLAYERS.
1. SINGLE LEG
SQUAT
(10 REPS PER LEG)
2. SQUAT / CHEST
PRESS
( 20 REPS)
3. FEET
TOGETHER ½
SQUAT
(20 REPS)
4. WALKING
LUNGE W/
TWIST
(10 REPS PER LEG)
5. SIDE LUNGE
(10 REPS PER LEG)
6. CROSSOVER
STEP-UP
(10 REPS PER LEG)
7. STEP-UP TWIST
( 10 REPS PER LEG)
8. SINGLE LEG
PICK-UP
(10 REPS PER LEG)
9. WALL SITS
(WALL SITS 1:00
MINUTE REST 2-3
REPS)
UPPER BODY TUBING CIRCUIT
The upper-body tubing circuit should be performed at least one day per week and can be substituted for any scheduled upper-body workout. Perform each movement in the following order with minimal rest between exercises.
This circuit should be implemented 2 – 3 times per week on non-consecutive days for fall league and winter ball players.
1. SINGLE
ARM
ROW
(2-3 SETS /
20 REPS
PER ARM)
2. CHEST
PRESS
( 2-3 SETS /
15-20
REPS)
3. ROW
(2-3
SETS/15-20
REPS)
INDOOR CONDITIONING
TREADMILL INTERVAL PROGRAM
This program is to be utilized by players that do not have access to an outdoor baseball field, football field, or
indoor training facility due to inclimate weather. If you live in a climate that allows you to condition outdoors,
follow your conditioning calendar as outlined. Remember that there are no machines on the field. Always
train accordingly when possible.
IMPLEMENT ON TUESDAY / FRIDAY CONDITIONING DAYS
WEEK 1 & 2 20 minutes of continuous at 0% grade.
WEEK 3 & 4 10 intervals: 1 minute on, 1 minute off at 0% grade and increased speed.
WEEK 5 & 6 10 intervals: 1 minute on, 1 minute off at 2.5% grade and increased speed.
WEEK 7 & 8 30 seconds on, 1 minute off for 17:30 at 0% grade.
WEEK 9 & 10 12 intervals: 30 seconds on, 1 minute off at 5% grade and increased speed.
WEEK 11 & 12 15 seconds on, 45 seconds off for 13:15 at 0%.
WEEK 13 & 14 14 intervals: 15 seconds on, 45 seconds off at 7.5% grade and increased speed.
WEEK 15 & 16 15 seconds on, 30 seconds off for 11:30 at 0% grade.
WEEK 17 & 18 16 intervals: 15 seconds on, 30 seconds off at 10% grade and increased speed.
This program can be used in place of the conditioning program. The sprint program should be
completed inside a basketball gym. See indoor conditioning for other drills.
INDOOR PROGRAM - COURT DRILLS
Beginning in January, incorporate the following court drills into the interval treadmill program 2 times per
week. These indoor drills need to be included with your speed/power/agility work if you live in a colder
climate and have no access to a grass field.
60 SECOND SIDELINE DRILL: SUICIDES: -SPRINT SIDE-LINE TO SIDELINE -SPRINT BASELINE -FREE-THROW LINE & BACK
-COMPLETE AS MANY TIMES AS POSSIBLE IN 60 SEC. -SPRINT TO HALF-COURT & BACK (TRY TO ACHIEVE 17 OR MORE) -SPRINT TO FAR FREE-THROW LINE & BACK REPEAT 2 TIMES WITH 3 MINUTE REST BETWEEN RUNS -SPRINT TO FAR BASELINE & BACK
REPEAT 2-3 TIMES WITH 1 MINUTE REST BETWEEN RUNS
REVERSE SUICIDES: 5 1/2’S:
-SPRINT TO FAR BASELINE & BACK -SPRINT BASELINE TO BASELINE
-SPRINT TO FAR FREE-THROW LINE & BACK -REPEAT 5 X -SPRINT TO HALF-COURT & BACK -FINISH AT HALF-COURT
-SPRINT BASELINE TO FREE-THROW LINE & BACK REPEAT 2 TIMES WITH 1 MINUTE REST
REPEAT 2-3 TIMES WITH 1 MINUTE REST BETWEEN RUNS BETWEEN RUNS
HALF-COURT /
FULL-COURT
-SPRINT BASELINE TO HALF-COURT & BACK
-SPRINT BASELINE TO BASELINE & BACK -SPRINT BASELINE TO HALF-COURT & BACK
-SPRINT BASELINE TO BASELINE & BACK
REPEAT 2-3 TIMES WITH 1:30 MINUTE REST BETWEEN RUN
POOL WORKOUT PROGRAM
Running in the pool cushions weight-bearing joints, ligaments, and bones. As a result, it lessens the effects of injuries that accompany dry land training. If you have access to a swimming pool, any day of your program can be completed in the water to add variety to your training program.
WARM-UP:
5 minute swim at 50% - 60% intensity
WATER TRAINING GUIDELINES:
Utilize the interval training principles which apply to your running program.
The time and distance of your interval runs remain the same as on the ground.
Increase the number of repetitions or intervals.
Decrease the rest or recovery time.
STRENGTH & POWER TRAINING DRILLS: Perform @ 100% intensity
High knees/butt-kicks (in place or across pool)
Carioca
Jumps (vertical or horizontal)
Hopping
Bounding
Straight leg bounding
Power skipping
Backward running
Crossover steps
Hop, step, jump
COOL DOWN: 5 minute swim @ 50% - 60% intensity
5 minute standing stretch
SPORTS NUTRITION
What you eat and when you eat affects your athletic performance. A wisely selected sports diet helps you feel
stronger, train harder, and compete at a higher level. The following sports nutrition tips will help you eat to
win. During training, overload causes the muscle tissue of the body to breakdown. The body then adapts by
two extremely important factors – Nutrition and Rest – which both contribute to the development of new
strength. So, what you eat before and after training sessions, along with proper rest, will ultimately determine
whether or not your body will adapt to the overload.
1. Drink at least eight 12 ounce glasses of water everyday. Water constitutes approximately 60% of your total
body weight and an even higher percentage of muscle tissue. A lack of water will significantly determine
your performance and ability to recover.
2. Eat more small meals, rather than fewer large meals. Eating frequently will keep your metabolism at a
consistent rate and allow you to burn more calories. It is easier on your digestive system if you eat six
smaller meals rather than three large meals.
3. Be sure to make breakfast your largest meal of the day tapering down each additional meal making dinner
your smallest (and lowest in carbohydrates) meal of the day. Your body will need the energy derived during
the day to perform. As your body slows down in the evening it will store unused fuel as body fat. Eat a
hearty breakfast, quality lunch, and a light dinner, with small meals such as fruit or protein shakes/bars in
between.
4. Protein is needed to allow your body to repair the muscles broken down during training. Therefore, it is
very important that you consume a portion of protein with each meal. How much protein depends on the
intensity of your training. Protein needs could reach one gram per pound of body weight if you are training
extremely hard (and less if not). The key is to get protein from lean sources (skinless chicken, fish, 85%-
95% lean ground chuck, beef, egg whites, or turkey).
5. Steam, boil, or grill vegetables. Broil, bake, or grill meats.
6. Eat a variety of fruits, vegetables, nuts, and seeds to ensure that you are getting vitamins and minerals that
are necessary for recovery and function during intense training. In particular vitamins A, C, and E and
minerals zinc, calcium, and magnesium. You can buy a variety of fresh, frozen, and canned fruits and
vegetables but fresh is the best.
7. Carbohydrates supply the body with the energy that it needs to perform throughout the day. Your best
energy sources come from low to moderate glycemic index carbohydrates (see reference list below). Whole
grains, pasta, and other processed carbohydrates will not be utilized as easily and will be more readily stored
as fat.
GLYCEMIC INDEX OF POPULAR FOODS
Low Moderate High
Sweet Potatoes Mashed Potatoes Baked Potatoes
Yams Sweet Corn Doughnuts
Green Beans Bananas Waffles
Black Beans Cantaloupe Bagels
Oatmeal (Not Instant) Pineapple Raisin Bran
Peaches Hamburger Buns Graham Crackers
Oranges Muffins Pretzels
Apples Cheese Pizza Corn Chips
Grapefruit Oatmeal Cookies Watermelon
8. Overall eat low-fat foods and avoid all fried foods. Fat in the diet is necessary, but not in excess. Look for
labels such as low-fat, less-fat, and reduced fat. Avoid saturated fats.
AVOID WEIGHT LOSS FROM CARBOHYDRATE-RESTRICTED DIETS
Even when the body is able to use fat efficiently as an energy source, high intensity strength training and
conditioning will demand energy at too fast a heart rate for fat or protein to be utilized. Only carbohydrate
energy can be broken down fast enough to be used. The weight loss in high protein diets is typically water
weight. When you become carbohydrate restricted water is lost. Weight loss of more than 2 lbs. per week is
not a loss of fat weight – It‟s water weight!
AVOID CRASH DIETS
Do not search for a quick way to lose weight. It took you the entire off-season to put on that excess 10 lbs.
You cannot expect to take it off in one week. Crash diets promote rapid, but temporary, weight loss. This
results in a loss of water, lean muscle mass, and stored energy, not excess fat. As a result you will become
fatigued early in the game or workout session.
DIETARY SUPPLEMENTS – WHAT IS REALLY IN THIS STUFF?
The Supplement industry has grown so much over the past decade that it‟s becoming a very powerful and
lucrative area of the fitness field. Please remember that many of the supplements we buy are not regulated by
any governing body such as the FDA. This allows them to bottle nearly anything they wish with no
repercussions for false advertisements or dangerous ingredients. What you think you‟re buying may not
actually be what you get, or what the salesperson tells you. Just because you buy a supplement over the counter
doesn‟t mean that it‟s safe or approved for you to take. Any supplement containing testosterone enhancing or
pro-hormone substances will most likely give you a positive steroid test. Also, just because it‟s over the counter
and has steroid type effects does not mean it is safe. Remember, many of these substances are not regulated.
SHOULD YOU TAKE “SUPPLEMENTS”?
If it is to simply get bigger, stronger, faster, or leaner there is nothing on any shelf that will compete with hard
work during your training sessions and a well-structured meal plan. Keep in mind that dietary supplements (i.e.
performance enhancing supplements) do just what there name says, “supplement” your diet. Now, taking that
into account, most of your gains may actually be from your hard work and diet rather than from the supplement
of the month. The Arizona Diamondbacks Baseball Club does not endorse or suggest using any dietary or
performance enhancing supplement that is not FDA and/or NSF approved. If one of these two governing
body‟s do not approve of these substances we cannot be sure of the actual ingredients or contents of the
supplements.
Be careful of any fast recovery or muscle building supplements, as they may contain a steroid derivative (pro-
hormone like androstenedione, „andro‟) that will make you test positive for anabolic steroids. In January 2005
the U.S. federal government banned pro-hormone use making it illegal to buy, sell, possess, and consume these
„controlled substances‟. Most of us know the dangers of taking thermogenics such as the drug ephedrine (a.k.a.
ma haung and sida cordifolia) that used to be found in almost all the rapid fat loss supplements. Both Major
League Baseball and the FDA have banned the substance. Thermogenics have a distinctive effect on the central
nervous system and can bring to surface heart and lung problems.
The world is full of quick fix gimmicks that have proven to be ineffective. Please don‟t be fooled by the
outrageous claims these companies make to sell their product. Remember if it sounds too good to be true, it
probably is. Food first is always the better option.
GENERAL GUIDELINES
MEATS EMPHASIZE
Chicken (no skin), turkey, veal, lean cuts of beef, fresh fish. Meat should be broiled,
baked, or grilled.
AVOID OR LIMIT
Pork, bacon, sausage, skin/fat of chicken, hot dogs, fast food, processed lunch meats, and
fried foods.
EGGS EMPHASIZE
Preferably use only egg whites.
AVOID OR LIMIT
Limit egg yolks to 4 per week.
FRUIT EMPHASIZE
At least 3 servings of fresh fruit daily.
AVOID OR LIMIT
Frozen or canned with sugar or syrup. Coconut, which is high in saturated fat.
VEGETABLES EMPHASIZE
Unlimited amounts of fresh, broiled, or steamed.
AVOID OR LIMIT
Excessive amounts of corn, beans, and potatoes. Also, guacamole dip, avocados, and
olives which all have a high cholesterol content.
BREAD/GRAIN EMPHASIZE
Items listed in the low column of the glycemic index chart above.
AVOID OR LIMIT
All items listed in the high column of the glycemic index chart above. Also including
sweet rolls, pie, cake, and sweetened cereals.
DAIRY EMPHASIZE
Skim milk
AVOID OR LIMIT
Cheese, whole milk, ice-cream
SNACKS EMPHASIZE
Jello, skim milk pudding, unbuttered popcorn, and pretzels.
AVOID OR LIMIT
Potato chips, syrups, candy, chocolate in general.
BEVERAGES EMPHASIZE
Lots of water and fresh fruit juice.
.
AVOID OR LIMIT
Alcohol, canned fruit juice, and soft drinks.
WEIGHT MANAGEMENT
Some of you may report for spring training either overweight or underweight. If you are not at your ideal
playing weight you will fall short of your athletic potential. Proper nutrition combined with a year-round
strength and conditioning program will play a vital role in your athletic performance throughout your career.
Caloric requirements are different for each of you and are determined by age, weight, and activity level. Body
weight will change when there is an imbalance in your caloric intake and expenditure. Simply stated, if more
calories are consumed than the body uses, then it will be stored as fat. If food intake does not meet the energy
demand, then a loss of muscle will occur. Muscles are your “fat burning furnaces” and the more efficient they
become through exercise and training, the better your chance is to create lean body mass and remove excess
body fat. Exercise ensures that the weight being lost is fat weight. 1 ½ to 2 lbs. per week is the most fat that
you can safely lose and lean muscle you can add over the course of one week.
KEYS TO GAINING WEIGHT
Strength training several times per week.
Consumption of 500-100 additional calories per day.
Consistently eating 3 meals per day with 2-3 healthy snacks in between.
Do not skip breakfast.
KEYS TO LOSING WEIGHT Avoid alcohol
Write down everything you eat and analyze your patterns and habits, making adjustments as necessary.
Eat slowly
Avoid buffet tables
Realize why and when you eat, ie. bored, stressed, lonely, etc.
Measure success by looking in the mirror, not the scale.
Increase cardiovascular exercise to burn more calories.
WEIGHT LOSS AND WEIGHT GAIN IS NOTHING MORE THAN INTAKE VERSUS EXPENDITURE
Nutrition Chart – Gain Weight
Weight Calories Carbohydrates Protein Fat
160 3,790 597 190 72
190 4,360 687 218 82
220 4,930 776 247 93
Nutrition Chart – Lose Weight
Weight Calories Carbohydrates Protein Fat
160 2,290 361 115 43
190 2,860 450 143 54
220 3,430 540 172 65
ANABOLIC STEROIDS &
HUMAN GROWTH HORMONE (HGH)
DO NOT EVEN CONSIDER THIS AS AN OPTION! Black market dealers make them available in a
commercial gym setting. AVOID THEM! They are both illegal without an accompanying medical
prescription. The long term negative side effects far outweigh any possible physiological benefits. The risks do
not outweigh the rewards. Do not put your career or your health at risk. It‟s just not worth it.
SIDE EFFECTS ASSOCIATED WITH STEROID USE
Cancer of the liver
Brain tumors
Genital tumors
Atrophy (shrinking) of the testicles
Non-muscular breast enlargement
Male pattern baldness
Uncontrollable rage and depression
Diminished sex drive
Impotence
Decreased sperm production
Enlargement of the jaw and forehead
Tendon ruptures
Hepatitis
Hardening of the arteries
Liver and spleen cysts
Bladder irritation
Insomnia
Nausea and vomiting
Diarrhea
Alters the body‟s natural testosterone
SIDE EFFECTS ASSOCIATED WITH HUMAN GROWTH HORMONE USE
Diabetes
Hepatitis
Osteoarthritis
Congestive heart failure
Growth of lips, forehead, jaws, and nose
Alters body‟s natural HGH production
STRENGTH TRAINING GUIDELINES
ALWAYS COMPLETE YOUR BASEBALL SKILL WORK BEFORE YOU LIFT
REST PERIODS - 3-5 minutes for major exercises such as the squat or lunge. 1-2 minutes for smaller
movements. If you shorten your rest periods you will be unable to lift at the desired intensity to achieve
the desired results.
Warm-up prior to lifting.
Practice proper mechanics. Do not sacrifice technique to go heavy.
No forced repetitions. Lift each repetition on your own – use a spotter!
NEVER UNDER 5 REPS FOR SQUATS AND LUNGES OR DUMBBELL
BENCH/INCLINE.
Lift the weight smoothly with strict control.
Utilize full range of motion on every exercise (especially abdominals).
Always keep your back arched and knees bent when lifting.
Do all of the prescribed sets and repetitions for each exercise before moving on to the next exercise,
unless otherwise noted.
Substitute dumbbell shoulder routine for overhead shoulder press.
Do not try to lift through pain. Know the difference between muscle fatigue and actual pain.
Complete all of the exercises unless you have been instructed to avoid certain movements.
Perform a post-workout cool-down and dedicate 10 -15 minutes to flexibility.
Absolutely DO NOT perform any of the following exercises!
o Overhead shoulder press
o Upright rows
o Behind the neck lat pull-downs
o Barbell bench/incline press
o Heavy flys
Off-Season Final Exam
Each player must be able to complete a 2 ½
minute mission impossible. No Exceptions!
Each player must pass the spring
training abdominal screen.
Be prepared to run the 300 yard shuttle for
time.
If you have any questions ASK.
DO NOT BE “THAT GUY”
“You have to perform at a consistently higher
level than others. That’s the mark of a true
professional.”
“LUCK IS WHAT
HAPPENS WHEN
PREPARATION MEETS
OPPORTUNITY”
GET LUCKY!!!
