Palm Harbor University High School Baseball Strength ... · are strength, speed and agility. These 3 components will enable improvement in baseball related movements such as base

Palm Harbor University High School Baseball

Strength, Speed and Agility Program

By Coach Parisi

Table of Content

Introduction/ Training Philosophy

Performance Pyramid/ Character Traits Developed

Annual Plan

Testing, Evaluation and Goal Setting

Active/ Dynamic Warm up Routine

Mobility Routine

Nutrition/ Hydration Plan

Bibliography

Introduction

Weight Training programs for baseball players are different than weight training for

other sports. Baseball players have to focus on certain skills that are essential for success.

Their workout routines must focus on those skills. The most essential skills for baseball players

are strength, speed and agility. These 3 components will enable improvement in baseball

related movements such as base running, batting, pitching, catching, infield and outfield.

Although gaining mass at the high school level is important for young baseball players, this

program’s main focus is gaining strength, speed and agility. In order for this to be

accomplished, it will take the right training at the right time. This weight training program will

focus on functional training that includes strength, speed and core workouts programs

centered abound baseball movements. The focus of this program is to not build mass but to

build strength and power in the muscle groups most important for baseball. By following this

program you can increase your performance on the field. The purpose of this training program

is to improve your body physically through strength, speed and agility workouts as well as

mentally through a mental workout program. In the game of baseball just like in life,

preparation leads to consistency and consistency leads to success.

Performance Pyramid

Performance Pursuit of Excellence

Game Consistency Success

Preparation Mental Physical Emotional

Ability Technique Tactic Adjustment Execution

Conditioning Speed Strength Power Agility Endurance

Character Communication Industrialness Passion Enthusiasm Determination Leadership

The performance pyramid starts by establishing a sturdy foundation. That foundation is

comprised of character traits that serve as the building blocks for success. In order to establish

positive personal relationships, communication within the program must be promoted and thus

team cohesion established. This develops a sense of duty not only for one’s self but more

importantly for a higher cause. That cause is for the better man of the team. Through

communication, the team establishes the vision or the purpose of what they set out to accomplish

which is only done through industrialness (hard work). This accomplishment can only be

achieved when passion and desire are met with enthusiasm to attain one’s ultimate potential.

This must be each person’s daily devotion. When passion and enthusiasm are present, the ability

to persevere or overcome adversity becomes miniscule. Now the impossible appears very

realistic. Determination becomes the motivating factor in which each player holds himself

accountable to his own high standards. Therefore, individual leadership is established though a

combination of personal pride they have to themselves, the program and contribution given

through their efforts.

Annual Plan with Periodization

Month Period Phase

January Pre-season/ In-season Maintenance

February In-season Maintenance

March In-season Maintenance

April In-season Maintenance

May In-season Maintenance

June Playoffs / In-season (summer ball)

Maintenance / Active Rest

July In-season(summer ball) / Transition

Active Rest

August Transition/ Off-season Base/ Development / Peak

September Off-season Base/ Development / Peak

October Off-season Base/ Development / Peak

November Off-season Base/ Development / Peak

December Off-season/ Transition Base/ Development / Peak

In order to prepare high school baseball players for the next level, this annual plan

duplicates a typical college baseball workout schedule.

Weekly Schedule

Off-season (16 weeks) Pre-season (4 weeks) In-season (18 weeks)

Strength/ Mental Speed/Agility Strength/ Mental Speed/Agility Strength/ Mental Speed/Agility

Mon. x x Mon. x x Mon. x x

Tues. x x Tues. x Tues. x x

Wed. Wed. x x Wed. x x

Thurs. x x Thurs. x Thurs. x x

Fri. x x Fri. x x Fri. x x

Sat. Sat. Sat. x

Sun. Sun. Sun. x

The off-season workout program consists of a continual 2 days on/ 1 day off cycle

starting immediately after the regular/post-season.

Off-Season

Off-Season Strength/ Conditioning/ Speed/ Mental Training Program

This Strength Training Program is the most demanding of all the workouts. In order to reach

a player’s full potential, strength must be increased and maintain to accommodate for the

rigorous demands the body endures during the course of a season. This training program

focuses on improving the key core strengths of every player. Each weight training workout is

followed up by a speed and agility workout guaranteed to improve the overall condition of

every athlete. Since the game of baseball is such a mentally demanding sport, each workout

ends with a Mental Skill Training session that sharpens each athlete’s mind through the

practice of different exercises such as a controlled breathing technique, awareness,

relaxation, imagery, thought stoppage and goal setting.

Mon. / Thurs. Set Reps (increase weight)

Strength

Fitness Ball Dumbbell Bench/ Shoulder Shrugs

X 3 12, 10, 8

Alternating Arm Dumbbell Incline Bench/ Shrugs

X 3 12, 10, 8

Dumbbell Fly/ Push-up with Rotation

X 3 12, 10, 8 6, 4, 2 (body weight)

Shoulder Fly/ Front n Side X 2 15, 15, 15 (light weight) Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended

X3 12, 10, 10

Reverse cable triceps Extension/ Bent-over Elastic band extension burnout

X 3 12, 10, 10

Medicine Ball Rotation Toss X 3(seated, knees, standing) 12, 12, 12

Seated Medicine Ball Forearm curls/ reverse/

Elastic Band burnout

X 3 15, 15, 15

Plyometrics Drills

Power Skip for Height 30-40 yards at high as possible

Power Skip for Distance

Knee up and out high, maximum distance

Speed Skips Concentrate on good arm action

10/10 1 legged hops Don’t spend much time on ground

Hurdle jumps Knees to chest, swinging arms

Right, Left, Right Achieve as much distance as possible

Conditioning Set Ratio

Ladders - 2 in Forward/ Backward

X 2 1:8

Ladders – Single Leg Forward/ Backward

X 2 1:8

Ladders – 1 Forward/ Backward

X 2 1:8

Ladders - Double Leg Straddle Snake

X 2 1:8

Ladders – Crossover in Front/ Backward (outside of ladder)

X 2 1:8

Ladders - Med Ball Pop-up/ Backward

X 2 1:8

Ladder – 2 in Lateral X 2 1:8

Ladders – Crawford/ Backward

X 2 1:8

Jump Rope – Alternate Double Leg Jump

1 minute X 2 1:8

Jump Rope Line Drill – Double Leg Forward to Back

1 minute X 2 1:8

Dot Drill – In n Out/ In n Out 180

X 2 Continuous

Dot Drill – Quarter Eagle (swivel hips)

X 6 1:4

Dot Drill – Single Leg Quarter Turn Triangle

1 Set 1:8

Cone Drill - Shuffle X 2 1:4

Cone Drill – Corner Drop X 2 1:4

Line Drill – Ladder – 5/10/5 Backpedal-Forward

X 2 1:8

Backpedal-Sprint X 2 1:8

Speed Training

Single Leg Hops 4 x 1:6

Lateral Bag Hop 2 x 5 1:6

Mental Training

In the first stages of the Mental Skill Training, goal setting techniques will be discussed and

implemented. Process, performance and outcome goals will be explained and a goal setting

exercise will be explain and implemented.


Pull-ups X 3 12, 10, 8

Reverse Barbell Pull-up on Medicine ball

X 3 12, 10, 8 (no weight)

Reverse Fly / Lat pull down X 3 12, 10, 8

Single leg dumbbell crossover curls/ Cobras w/ dumbbells

X 3 12, 10, 8 12, 12, 12 (light weight)

Reverse strait bar 21s/ Medicine ball build-ups/downs 1,3,5,7,9

X3 21, 21, 21 (half down, half up, full curls)

Incline hammer curls/ Lower back extensions

X 3 10, 8, 6

Cable cord Ab pull downs X 3 12, 12, 12

Medicine Ball decline catch and toss

X 3 15, 15, 15

Plyometrics Drills










X 2 1:8

Ladders – Icky Narrow/ Wide/ Backward

X 2 1:8

Ladders – Single Leg Icky/ Backward

X 2 1:8

Ladders – Sidewinders/ Backward

X 2 1:8

Ladders – Single Leg Sidewinders/ Backward

X 2 1:8

Ladders – Hoveland (2 in 2 out front to back)

X 2 1:8

Ladder – Single Leg Hovehand X 2 1:8

Jump Rope Line Drill – Single Leg Forward to Back

30 sec. X 2/ 5 jumps per leg then alternate

1:8

Jump Rope Line Drill – Ali Shuffle

1 minute X 2 1:8

Dot Drill – C, J, M, U, W, Z 1 Set 1:4


X 2 Continuous


X 6 1:4


1 Set 1:8

Cone Drill - RAG X 2 1:4

Cone Drill – 3 - Corner X 2 1:4


X 2 1:8


Speed Training

Harness Starts 4 x 1:6

Harness Drill 4 x 50

Mental Training

During this mental training session, goals will be written, reviewed and modified to better

reach each goal listed. Controlled breathing techniques will be discussed. These techniques

will educate how controlled breathing when done properly lowers anxiety and stress levels

therefore alleviating muscle tension.

Tues. / Fri. Set Reps (increase weight)

Box Jumps X 4 12, 12, 12, 12

Squats X 3 12, 10, 8

Single leg dumbbell Lunges X 3 12, 10, 8

Split- lunge jumps X 3 10, 10, 10

Strait bar step-up/ knee -up X 3 12, 10, 8

Calf raise extensions/ calf-up bounces

Modified spider planks X 3 15, 15, 15

Low back/ hip bridges X 3 12, 12, 12

Plyometrics Drills









Ladders – 2 Leg Hops/ Backward

X 2 1:8

Ladders – Single Leg Hops/ Backward

X 2 1:8

Ladders - Double Leg Snake/ Backward

X 2 1:8

Ladders - Single Leg Snake/ Backward

X 2 1:8

Ladders - 2 Forward 1 Back/ Backward

X 2 1:8

Ladders - Med Ball Pick Ups/ Backward

X 2 1:8

Ladders - Carioca X 2 1:8

Jump Rope - Double Leg Jump

X 2 1:8

Jump Rope - Single Leg Jump (alt. every 5 jumps)

X 2 1:8

Dot Drill - B, E, L, N, V, X, 1 Set 1:4

Dot Drill - Clockwise/ Counter X 2 continuous

Cone Drill - 4 - Corner Carioca X 2 1:4

Cone Drill - 4 - Corner Comeback

X 2 1:4

Line Drill - Ladder - 5/10/5 Sprint

X 2 1:8

Line Drill - Ladder - 5/10/5 Shuffle

X 2 1:8

Speed Training

Build-Ups 2 x 60 1:8

Flying Sprints 2 x 40 1:8

Mental Training

Controlled Breathing Techniques will be implemented and practice. Awareness of the body

and mind will be discussed and relaxation techniques will be implemented. Thought

Stoppage will be addressed and a shifting of one’s thoughts back to controlled breathing will

enable relaxation, a release of body tension will enable reaching peak performance.


Walking lunge w/ medicine ball twist

X 3 20 steps

Single leg incline press X 3 12, 10, 8

Barbell side lunges X 3 12, 10, 8

Basu ball toe touch/ knee ups X 3 12, 10, 8

Leg Extension/ Leg Curl X 3 12, 10, 8

Groin/ Glut machine X 3 20, 15, 12

Med ball Leg/arm extensions X 3 12, 12, 12

Inner core leg-ups w/ twist/ Lower back leg extension hold

X 2 10, 10

Plyometrics Drills









Ladders -Hopscotch/Backward

X 2 1:8

Ladders – Single Leg Hopscotch/Backward

X 2 1:8

Ladders - Slalom/ Backward X 2 1:8 Ladders - Single Leg Slalom/ Backward

X 2 1:8

Ladders - Ali Shuffle X 2 1:8 Ladders - Ali Shuffle Every Other

X 2 1:8

Ladders - Double Leg Lateral Side Winders Hops

X 2 1:8

Ladders - Single Leg Lateral Side Winders Hops

X 2 1:8

Jump Rope Line Drill - Double Leg Right to Left

X 2 1:8

Jump Rope Line Drill - Single Leg Right to Left (alt. every 5 jumps)

1 Set 1:8

Dot Drill - Small Triangle - Clockwise Counter/ Right Side/ Left Side

X 2 1:4

Dot Drill - Single Leg Triangle - Top/ Bottom/ Side Triangles

X 2 1:4

Cone Drill - 4 - Corner Square In

X 2 1:4

Cone Drill - Dodging Run X 2 1:4 Line Drill - Ladder - 5/10/5 Shuffle

X 2 1:8


X 2 1:8

Plyometrics Drills








Speed Training

Hollow Sprints 2 x 20/20/20/20/20 2 x 20/20/20/20/20

Hill Sprints 3 x 10/25/40 3 x 20/40/60

Mental Training

As the practice of breathing techniques, awareness and relaxation deepens, imagery will be

discussed and implemented to create a positive mental picture in our minds that enables

concentration levels to increase leading the ability to achieve peak performance.

PRE-SEASON

Pre-Season Strength/ Conditioning/ Speed/ Mental Training Program


Strength


X 3 12, 10, 8


X 3 12, 10, 8 6, 4, 2 (body weight)


X3 12, 10, 10



X 3 15, 15, 15

Plyometrics Drills








X 2 1:8


X 2 1:8


X 2 1:8


X 2 1:8

Jump Rope – Alternate Double Leg Jump

1 minute X 2 1:8


X 2 Continuous


X 6 1:4



X 2 1:8

Speed Training

Hill Sprints 3 x 10/25/40 3 x 20/40/60

Mental Training

As the season nears, reestablish goals; continue to practice controlled breathing/relaxation

techniques with awareness of controlled thoughts and vivid imagery.


Strength

Pull-ups X 3 12, 10, 8





X 3 10, 8, 6



X 3 15, 15, 15

Plyometrics Drills







X 2 1:8


X 2 1:8


X 2 1:8


X 2 1:8


1 minute X 2 1:8



X 2 Continuous


X 2 1:8


Speed Training


Base Running

1:6

Mental Training

Continue to practice controlled breathing/relaxation techniques with awareness of controlled

thoughts and vivid imagery.


Box Jumps X 4 12, 12, 12, 12

Squats X 3 12, 10, 8




Low back/ hip bridges

Plyometrics Drills







Ladders – 2 Leg Hops/ Backward

X 2 1:8

Ladders – Single Leg Hops/ Backward

X 2 1:8

Ladders - 2 Forward 1 Back/ Backward

X 2 1:8

Ladders - Med Ball Pick Ups/ Backward

X 2 1:8

Jump Rope - Double Leg Jump

X 2 1:8

Dot Drill - B, E, L, N, V, X, 1 Set 1:4

Cone Drill - 4 - Corner Comeback

X 2 1:4


X 2 1:8

Speed Training

Build-Ups 2 x

30,60,90 120

1:8

Mental Training


thoughts and vivid imagery. Set challenging and attainable individual/ team performance

and outcome goals.



X 3 20 steps






X 3 12, 12, 12

Plyometrics Drills








X 2 1:8


X 2 1:8


X 2 1:8


X 2 1:8


X 2 1:8


X 2 1:4


X 2 1:8

Speed Training



Mental Training


thoughts and vivid imagery. The team will address the need for better communication

among coaches and players. This will enhance team leadership and cohesion by boosting

morale and the overall wellbeing of the team. Strong team cohesion is a key essential

ingredient to every successful program.

In-Season

In-Season Strength/ Conditioning/ Speed/ Mental Training Program

This in-season program will vary depending on game days and positions. All athletes should

strength train at least 2-3 times a week to maintain strength, speed and agility. Workouts

should either be total upper body or total lower body and always include ab work and jobes.

Mon. / Tues. /Wed. /Thurs./Fri./Sat./Sun.

Strength

Upper Body (Choose 8) Set Reps (increase weight)


X 3 12, 10, 8


X 3 12, 10, 8


X 3 12, 10, 8 6, 4, 2 (body weight)


X3 12, 10, 10


X 3 12, 10, 10

Medicine Ball Rotation Toss X 3(seated, knees, standing) 12, 12, 12



X 3 15, 15, 15

Pull-ups X 3 12, 10, 8


X 3 12, 10, 8 (no weight)



X 3 12, 10, 8 12, 12, 12 (light weight)




X 3 10, 8, 6


Medicine Ball decline catch X 3 15, 15, 15

Lower Body (Choose 8) Set Reps (increase weight)

Box Jumps X 4 12, 12, 12, 12

Squats X 3 12, 10, 8

Single leg dumbbell Lunges X 3 12, 10, 8







X 3 20 steps








X 3 12, 12, 12

Conditioning (choose 20) Set Ratio


X 2 1:8


X 2 1:8

Ladders – 1 Forward/ Backward

X 2 1:8


X 2 1:8


X 2 1:8


X 2 1:8

Ladder – 2 in Lateral X 2 1:8

Ladders – Crawford/ Backward

X 2 1:8

Jump Rope – Alternate 1 minute X 2 1:8

Double Leg Jump

Jump Rope Line Drill – Double Leg Forward to Back

1 minute X 2 1:8


X 2 Continuous


X 6 1:4


1 Set 1:8

Cone Drill - Shuffle X 2 1:4



X 2 1:8



X 2 1:8


X 2 1:8

Ladders – Single Leg Icky/ Backward

X 2 1:8

Ladders – Sidewinders/ Backward

X 2 1:8


X 2 1:8


X 2 1:8

Ladder – Single Leg Hovehand X 2 1:8

Jump Rope Line Drill – Single Leg Forward to Back

30 sec. X 2/ 5 jumps per leg then alternate

1:8


1 minute X 2 1:8



X 2 Continuous


X 6 1:4


1 Set 1:8

Cone Drill - RAG X 2 1:4

Cone Drill – 3 - Corner X 2 1:4

Line Drill – Ladder – 5/10/5 X 2 1:8

Backpedal-Forward



X 2 1:8


X 2 1:8

Ladders - Slalom/ Backward X 2 1:8 Ladders - Single Leg Slalom/ Backward

X 2 1:8


X 2 1:8

Ladders - Double Leg Lateral Side Winders Hops

X 2 1:8

Ladders - Single Leg Lateral Side Winders Hops

X 2 1:8


X 2 1:8

Jump Rope Line Drill - Single Leg Right to Left (alt. every 5 jumps)

1 Set 1:8


X 2 1:4

Dot Drill - Single Leg Triangle - Top/ Bottom/ Side Triangles

X 2 1:4

Cone Drill - 4 - Corner Square In

X 2 1:4


X 2 1:8


X 2 1:8

Speed Training (choose 4)




Harness Drill 4 x 50

Build-Ups 2 x 60 1:8

Flying Sprints 2 x 40 1:8

Hollow Sprints 2 x 20/20/20/20/20

Hill Sprints 3 x 10/25/40

Off-Season

Mon. / Thurs. Set Weight Reps (increase

weight)

Strength Sheet


X 3 12, 10, 8


X 3 12, 10, 8


X 3 12, 10, 8 6, 4, 2 (body weight)

Shoulder Fly/ Front n Side

X 2 15, 15, 15 (light weight)

Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended

X3 12, 10, 10


X 3 12, 10, 10

Medicine Ball Rotation Toss

X 3(seated, knees, standing)

12, 12, 12

Seated Medicine Ball Forearm curls/

reverse/ Elastic Band burnout

X 3 15, 15, 15

Mon. / Thurs. Set Weight Reps (increase weight)

Pull-ups X 3 12, 10, 8


X 3 12, 10, 8 (no weight)

Reverse Fly / Lat pull down

X 3 12, 10, 8


X 3 12, 10, 8 12, 12, 12 (light weight)




X 3 10, 8, 6

Cable cord Ab pull downs

X 3 12, 12, 12


X 3 15, 15, 15

Tues. / Fri. Set Weight Reps (increase

weight)

Box Jumps X 4 12, 12, 12, 12

Squats X 3 12, 10, 8

Single leg dumbbell Lunges

X 3 12, 10, 8


Strait bar step-up/ knee -up

X 3 12, 10, 8


X 3 20, 20, 20 burnout


Low back/ hip bridges X 3 12, 12, 12

Tues. / Fri. Set Weight Reps (increase weight)


X 3 20 steps



Basu ball toe touch/ knee ups

X 3 12, 10, 8



Med ball Leg/arm extensions

X 3 12, 12, 12


X 3 12, 12, 12

Pre-season


Strength Sheet


X 3 12, 10, 8


X 3 12, 10, 8 6, 4, 2 (body weight)

Shoulder Fly/ Front n Side

X 2 15, 15, 15 (light weight)

Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended

X3 12, 10, 10

Seated Medicine Ball Forearm curls/

reverse/ Elastic Band burnout

X 3 15, 15, 15


Strength Sheet

Pull-ups X 3 12, 10, 8

Reverse Fly / Lat pull down

X 3 12, 10, 8




X 3 10, 8, 6

Cable cord Ab pull downs

X 3 12, 12, 12


X 3 15, 15, 15


Strength Sheet

Box Jumps X 4 12, 12, 12, 12

Squats X 3 12, 10, 8

Strait bar step-up/ knee -up

X 3 12, 10, 8





Strength Sheet


X 3 20 steps


Basu ball toe touch/ knee ups

X 3 12, 10, 8


Med ball Leg/arm extensions

X 3 12, 12, 12


X 3 12, 12, 12

In-season Strength Sheet

Exercise Set Weight Reps

1.

2.

3.

4.

5.

6.

7.

8.

Testing, Evaluating and Goal

Setting

Annual Test Cycle

Test 1 – mid August The baseball season usually ends in late May or mid June depending on

play-offs. Players break up onto summer league teams and continue on through till late July

and early August. As fall classes begin fun organized team activities begin. The first testing

period is the start of the post season conditioning period.

Test 2 – early October The second test will be conducted after the first eight-week off-season

cycle to give you some important information on how your players are doing and to give you

some data before they start the next off-season.

Test 3 - Late November The third test will be conducted after the second eight-week off-

season cycle to give you some important information on how your players are doing and to

give you some data before they start the next off-season cycle.

Test 4 – Mid-January The final test before the season starts allow me to evaluate my player’s

conditioning levels before the season starts.

Fitness Testing Program for Baseball

Test #1: Flexibility – Sit and Reach

Equipment and Materials Needed: Sit and Reach Box

Procedure: In a seated position on the floor extend right leg and bend left leg so left foot is

flat against right knee. Reach with both hands together and get measurement of farthest

fingers reach. Switch to opposite leg and measure farthest fingers reach.

Causes for Disqualification: Bent knee of testing leg that is extended, separating hands

during reach.

Test #2: Grip Strength – Dynanometer Test, 45 lbs. Barbell Test, Dead Man’s Hang Test

Equipment and Materials Needed: Dynanometer, 45 lbs. barbell, pull-up bar

Procedure: Arms down to the side and squeeze as hard as you can, Measure reading. In a

seated position and your forearms resting against your thighs hold a 45 lbs. barbell in flexed

upper forearm position as long as you can. Hang from a pull up bar for as long as you can.

Cause for disqualification: Readjust grip during exercise.

Test #3 Lower Body – Vertical Jump, Body Weight Squat Test

Equipment and Materials Needed: Vertical Jump Measuring Device, Squat Rack

Cause for disqualification: Running up to jump or jumping with one leg. Not going all the

way down on the squat.

Test #4 Core Strength – Number of sit ups in 60 seconds, Teeter Hang-up test

Equipment and Materials Needed: stopwatch, Teeter Hang-up machine

Procedure: feet anchored by partner or apparatus, knees bent 90°, hands clasped behind neck, elbows travel beyond or make contact with knees, back of shoulders must return to floor, Teeter Hang Up Test consist of hanging upside down as your arms hang and touch the floor, reach up so your fingers touch your toes and return to the starting position, perform as many times as possible

Cause for disqualification: Butt coming off the ground during sit-up. Swinging during upside

down test.

Test #5 Speed and Agility – 60 yard sprint, 20 yard shuttle run

Equipment and Materials Needed: Stopwatch, cones, measuring tape

Procedure: Sprint as fast as you can through 60 yards, three marker cones are placed along a line

five yards apart. The player straddles the middle line and puts one hand down in a three-point stance.

The player can start by going either to the right or left direction. For example, on the signal 'Go' the

player turns and runs five yards to the right side and touches the line with his right hand. He then runs

10 yards to his left and touches the other line with his left hand, then finally turns and finishes by

running back through the start/finish line. The player is required to touch the line at each turn.

Cause for disqualification: Not touching the lines.

Test #6 Endurance – 300 yard shuttle

Equipment and Materials Needed: stopwatch, cones, measuring tape,

Procedure: Marker cones and lines are placed 25 yards apart to indicate the sprint distance. Start

with a foot on one line. When instructed by the timer, the player runs to the opposite 25-yard line,

touches it with their foot, turns and run back to the start. This is repeated six times without stopping

(covering 300 yards total). After a rest of five minutes, the test is repeated. Test again.

Cause for disqualification: Not touching line.

Test #7 Upper Body – Bench 75% of body weight as many times a possible, Medicine ball

thrust test

Equipment and Materials Needed: barbell bench press set, medicine ball, measuring tape

Procedure: Bench press 75% of your own body weight as many time as possible by lowering

barbell to chest and extending all the way up. Sit in seated position with your legs hanging

and thrust a medicine ball from chest position by extending arms straight out.

Cause for disqualification: Must bring barbell down to touch chest, must not twist when

thrusting ball and must not secure free hanging legs.

Date Fat % Lower Body - Vertical

Agility- 20 yd shuttle

Flexibility- Sit n Reach

Grip Strength- Dynamometer

Endurance- 300yd shuttle

Speed- 60 yd dash

Upper Body- Bench/ Med. Ball Thrust

Active/Dynamic Warm up Routine

1. Leg Swing Skip 2 x 20 yards

2. Heel Ups 2 x 20 yards

3. High Knee Skip 2 x 20 yards / proper arm action

4. Backward open hip skip

2 x 20 yards / hip high and wide out to side

5. Backward reach run 2 x 20 yards

6. Forward high knee run

2 x 20 yards

7. Backward high knee run

2 x 20 yards

8. High knee carioca 2 x 20 yards

9. Shuffle to sprint 2 x 40 yards

10. Fast high knee to sprint

2 x 40 yards

Mobility Hurdle Variation Routine

1. Step over / squat under

2. Forward over / lunge under

3. Forward hand over head

4. Alternate legs over

5. Hand over head side way lateral

6. Lateral swing over / stability and balance

7. Forward lateral leg swing

8. Pendulums R,L,R / L,R,L

Nutrition/ Hydration Plan

Proper eating and rest are key components in achieving a peak level of performance.

Part of an athlete’s conditioning regimen has to do with the ability to properly recover from

physical training through nutrition and rest. It is important to for all athletes to have a basic

understanding of metabolism and the processes of recovery. Metabolism is the sum of the

catabolic and anabolic cellular reactions that contribute to all energy needs of every cell of

the body (Arthur. M & Bailey. B 1998 p.239). Simply put catabolism releases energy from the

food we eat when we tear down the muscles during a workout and anabolism stores the

energy we eat in the muscle that help build up the muscles and aid in recovery process. The

body requires 6 separate types of nutrients in order to properly function. The nutrients

consist of carbohydrates, fats, proteins, vitamins, minerals, and water. A proper balanced

diet that consist of food that supplies a combination of these different types of nutrients aid

to help the athlete’s body to recover and recover faster.

This 3 step process will help ensure the body with the nutrition it needs to increase

performance lean muscle mass as well as limit fat storage. Step 1 is incorporate fruits,

vegetables, seeds, and nuts which helps aid to the recovery during intense training. They

provide a variety of vitamins and minerals as well as add calories to the diet from the

carbohydrates and fats in them. Vitamins A and C is the predominant sources in fruits and

vegetables. They will be included on the high priority shopping list. Nuts and seeds contain

vitamin E as well as essential fats. These fats aid in the transportation process of distributing

the fat-soluble vitamins A, D, E and K throughout the body but their primary function is to

provide energy. Listed below will include a variety of the best fruits, vegetables, seeds and

nuts that contain the highest priority of vitamins A, C and E.

Step 2 is altering carbohydrate intake relative to your activity level. When activity

levels are high increase the carbohydrate intake and when low consume less. For athletes

looking to gain weight carbohydrate intake should be increased and for athletes looking to

lose weight carbohydrate intake should be deceased. The majority of fruits and vegetable

with a good source of vitamin A and C are also the best choice as far as carbohydrates as well.

Listed below will include a variety of the best carbohydrates in order of best choice, second

choice and third choice. Second and third choice carbohydrates are best during high activity

periods but it is important to consume them along with a lean protein source.

Step 3 is selecting a lean protein source. Protein is the building material for the

development of muscle tissue (Arthur. M & Bailey. B 1998 p. 248). Proteins when digested

are broken down into amino acids. There are 20 necessary amino acids that form different

protein combinations that support the body’s metabolism to aid its function and growth. The

amount of protein you should eat is based on one’s body weight. 1 ounce of fish, poultry,

beef, or egg is the daily requirement of protein needed for every 50 pounds of body weight.

An example is a 150lbs person is properly required to intake 12 ounces of protein daily.

Animal protein, milk and beans are all great protein options. Listed below will include a

variety of the best carbohydrates in order of best choice, second choice and third choice.

Second and third choice proteins are higher in saturated fat so it important to limit these

proteins when inactive.

Grocery-shopping lists will consist of fruits, vegetables, nuts, seeds and meats. It will

include all 5 major food groups: grains, protein, fruit/vegetables, dairy and fats. The key to

implementing a proper nutritional diet is making you daily intake process a way of life. That

being said, the best is to eat 4-6 smaller meals. Try never to go without 2-3 hours without a

proper meal consisting of carbohydrates and protein. A great example is a turkey sandwich

and banana or a piece of fruit and a ½ cup of seeds or nuts. Never skip breakfast. To

maintain bodyweight only eat to the point where you are no longer hungry. To gain weight

increase the amount of fruits, vegetables, grains, sweets, beans and peas by 2-4 servings. To

lose lower excess body fat choose lower fat foods and cut back fruits, vegetables, grains,

sweets, beans and peas by 2-4 servings along with cutting out foods that have high GI and

high fat (white bread, bagel, pretzels, glucose).

Grocery List

Grains Proteins Fruits/Vegetables

Oatmeal 95% lean ground turkey/beef Avocados

Almonds Skinless Chicken Breast Tomato

Peanut Butter Salmon Broccoli

Cheerios White Meat Tuna in water Sweet Potato

Multigrain Bread Turkey (deli) Spinach

Brown Rice Beans

Wholegrain Spaghetti Peas Grapes

Orange Juice

Dairy Fats

Skim Milk most food that contains essential carbohydrates also contains essential fats.

Fat-free ice cream

Eggs

Low-fat cottage cheese

Greek Yogurt

Low-fat cheese

Hydrating is 1 of 3 supplements necessary for an athlete to reach their peak physical

performance level. This consists of any fluid intake including water (enhanced) or electrolyte drinks.

Most athletes are in a continual state of dehydration. As an athlete, one can minimize the chances of

poor athletic performance that is caused by dehydration. The leading causes for dehydration consist

of athletes relying on thirst, medicine, supplements, availability, alcohol/caffeine, weather conditions

and their lack of knowledge of the importance of staying hydrated.

One hour of exercise leads to the body losing one quart of water. The measurement for

replenishing the body of fluids is for every pound of weight lost during exercise, 16 ounces of fluid

intake will be needed. During training and competition athletes need to drink a minimum of 4 ounces

every 15 minutes. The general hydration formula for preparing to hydrate 2 days before competition

requires 2/3 ounces of fluid (water or sports drink) per pound of body weight. Therefore, a simple

way to make sure athletes are properly hydrated is simply issuing every athlete their own 12, 16 or 32

ounce drinking bottle. This will make it simple for them to not only stay properly hydrated but also

provide them with a simple way to measure their fluid intake. For example, a 150lbs athlete requires

8/12 ounce bottles of fluid, 6/16 ounces of fluid or 3/32 ounces of fluid. Staying well hydrated is 1 of

7 key components to an athlete fully recovering and stabilizing energy levels.

Bibliography

Arthur. M, & Bailey. B (1998). Complete Conditioning for Baseball, IL: Human Kinetics

Documents

Palm Harbor University High School Baseball Strength ... · are strength, speed and agility. These 3 components will enable improvement in baseball related movements such as base