Wednesday, August 26, 2009

Me and the Miller Light Beer Guy

Wendel stopped by the clubhouse.. I thought that was pretty cool.. I should have put him through a quick workout!!!

Sunday, August 9, 2009

Speed Training

Playing Speed is a combination of starting speed, Acceleration speed, top end speed, change of direction speed, stopping speed, closing speed. Playing speed for team sports is very different than training for sprinting events in track and field. Speed is "the ability to move components of the kinetic chain through the required range of motion in the fastest possible time". Maximum speed by itself does not guarantee athletic success. All sports has different demands for speed, agility, and quickness. For example, baseball, football, basketball, soccer, and tennis all require different levels of speed, agility, and quickness development.

Integrated Speed Training Incorporates:

  • Straight-Ahead Speed
  • Agility (lateral speed
  • Quickness (Reaction time)

Baseball and Softball

  • Starting ability
  • Reaction Time
  • Acceleration
  • Deceleration
  • Change of Direction

Soccer, Lacrosse, Field Hockey

  • Acceleration
  • Deceleration
  • Change of Direction
  • Starting ability
  • Stride Rate
  • Stride Length
  • Speed Endurance

Basketball and Raquet Sports

  • Reaction Time
  • Acceleration
  • Deceleration
  • Change of Direction
  • Starting Ability
  • Speed Endurance

*Ways to improve speed, agility, and quickness

  • Improve starting speed
  • Improve reaction time
  • Improve acceleration time
  • Improve deceleration time
  • Improve change of direction speed
  • Increase stride length
  • Increase stride frequency
  • Improve speed endurance

Monday, July 27, 2009

Stretch to Win

This is our "Stretch to Win" version for the gluteals and hip rotators.. These muscles tend become overactive during the course of season expecially in our middle infielders due to stress and nature of the position. Its imperative for optimal performance to maintain a happy state between strength and flexibility among the muscles attached to the pelvis. This is a routine a perform on guys at least five times a day.

Wednesday, July 22, 2009

Ian Snell- Resisted Bungy Shuffles

Good for neuromuscular recruitment, leg strength, and core activation.. As functional as it gets!! Who said baseball players don't work hard or aren't athletes?? I definintely refute all perceptions.. Check it out.

Ian Snell 24 inch Box Jumps

Incorporating Box Jumps for rate of force production and a fast twitch pitcher.. Again pitcher and performance strengths specific. I'm actually jumping up on the box in this one.. I tried to show him up a litttle bit... ha.

Clip of Ian Snell's(RHP) Jump Rope Workout

This is a workout the day after he starts.. I like to incorporate Jump Rope drills for him for reactive strength/agility/ and proprioception. He's an athletic, power pitcher so its imperative to train according to his performance strengths and in the proper energy system. This also aids in recovery by helping rid the body of waste products produce from pitching 5 innings. Check it out!