Hitting Programs
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VITAL TRAINING COMPONENT DESCRIPTIONS

Lesson 2


-ACTIVE WARM UP (CONDUCT BEFORE EACH TRAINING DAY)-

Before every training day, you will conduct Steps 1 - 3 (below) BEFORE you start the day's training regimen. Do not skip, as this is a portion of your daily routine that gets your body kinetically synced with muscular response.

1. Active body warm up - Conduct an active body warm up. 5min of agility and flex warm up, 5min of static stretching of both upper and lower half, and 5min of band work for your shoulder and scap load. Agility and flex warm up exercises can include high knees, bounders, jogging, side shuffling, etc. Band work needs to include rotator cuff protraction, retraction, and scap load drills. Ensure you activate internal and external ROMs for all cuff muscles - IN ALL BODY POSITIONS. For band work, find a program that works for you. There are many readily available on the internet that will suffice.

2. Interval KCR warm up - It is important to get your entire body working as one unit to sync your kinetic chain reactors (KCR) - once it is stretched and you have blood flow. To do this, do about 5-10 sprints at 90' length. Conduct them at 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd}, 75{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd}, and 100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

3. Active swing warm up - Swing off a tee for 2-3MIN (hitting baseballs at 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL) wherein you are just feeling barrel weight move through the zone. Work wrist range of motion (ROM), barrel whip through fingers, and lower half movements. Higher than normal leg kick or longer linear back hip drives are encouraged during this portion of warm up to increase blood flows and muscle response activation.

 

-RUNNING AND RECOVERY TRAINING COMPONENT DESCRIPTION-

Immediately after you finish your hitting, do your cardio cool down. Each day will provide a few cardio conditioning options (choose one only). If you are playing in a game - THE DAY BEFORE, you should do ten 150' long sprints at 100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL after your daily training routine. Disregard any required daily program running. Then start on Day 1 (the day after you play in a game).

There will be some adaptations to this running program - based upon game frequency. Just make sure you are recovering enough to be "fresh" for your next game or training regimens. Conduct all running AFTER your entire training day is complete. Do NOT do it beforehand. Additionally, all below running routines are to be conducted on an age specific baseball field or area that provides ample room to conduct regimen. If you do not have access to a field, use the last option within each day's running routine.

For cuff band work, there are many popular programs available. Jaeger Sports has a great sequence and we highly recommend its usage. Most implement the same exercises and application components. Find one that suits your needs.

 

POST COOL DOWN AFTER A GAME:

15min on a treadmill or general running at 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

1. Treadmill should be at a 7 speed with incline of about 3.

2. General running is a jog at 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL to flush your system.

3. Finish out with cuff band work.


DISTANCE FLUSH:

25min of constant running at 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

1. Constant running provides no rest and is a flush with limited cardio intensity.


SPRINT INTERVALS:  

10x bow and arrows OR 10 JSWs.

1. Bow and arrows are sprints at 100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL to centerfield. Jog at 80{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL to opposite foul line. 60sec rest between.

2. JSWs (jog/sprint/walk) is jog at 80{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL to 1st gap, sprint at 100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL to opposite gap. Walk to foul line. No rest.

3. 10x 30/30/30s. Sprint for 30sec at 100{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL. Jog for 30sec at 80{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL. Walk for 30sec. No rest between.


LIGHT INTERVALS:  

10x Poles OR Center and Gaps at 75{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

1. Poles are a medium jog from foul line to foul line on the warning track. Rest 30sec between reps.

2. Center and Gaps are a medium sprint to centerfield wall, jog to gap, walk to foul line. No rest between reps.

3. 10x 45sec medium jogs with 30sec rest between reps.


MEDIUM DISTANCE FLUSH:  

15min flush or jog at 50{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL AND 10min of jump rope.

1. Jog for 15min anywhere to get a flush.

2. In addition to jog, do 10min of jump rope with a 90sec active / 30sec recovery ratio.


AGILITY LADDERS:  

20min of any type of speed ladder training OR Sprint work at 75{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL.

1. Speed ladder training can utilize any popularized agility exercise. 90sec at 75{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL with 30sec rest. 20min regimen includes exercises and rest.

2. Sprint work is 75yd sprints at 75{7ec48b7acebf3ad2b61cfcc766412f4e47f40eed477956df155e44928ad0a0bd} PEL. Rest for 30sec in between sprints.  

 

-STRENGTH TRAINING COMPONENT DESCRIPTION-

Ensure you have oversight for this portion of the program. FORM IS EVERYTHING. Improper form can lead to injury and a lack of proper strength development. If you lack experience in strength training, working with a certified trainer is highly recommended.

Always conduct this portion of the program AFTER you finish hitting. If you must lift before hitting, allow for 60min recovery time before commencing any type of hitting. If you have a game, do NOT strength train that day. If you feel too much soreness or tightness, cut back on your day's strength training to ensure proper recovery. You can upload any of the following regimens with more reps, higher intensity, more weight, incline or decline, and/or weighted vests, medicine balls, or physioballs.

There is NO rest in between reps. Take ONLY 15sec between reps or sets to get set up and ready for your next exercise. This type of high intensity training increases endurance, recovery rates, and cardio fitness levels. This is a push/pull routine developed by top baseball strength trainers whom have decades of expertise at the MLB levels. A push/pull strength routine trains the accelerator (while indirectly training decelerators) - and vice versa. This builds your body as one moving unit that connects your entire KCR. Such routines are NOT readily available to the general public and require proper form, recovery levels, and intensity levels to ascertain.

 

CIRCUIT #1:  LOWER HALF FUNCTIONAL STRENGTH CIRCUIT

Use body as weight ONLY. Upload with medicine ball if desired. 35sec per exercise. No rest. Repeat Steps 1-9 two times. After you finish this circuit, do cuff strengthening.

1. Squats. 12rep minimum.

2. Lower ab exercise of choice. 12rep minimum.

3. Forward alternating lunge. 12rep minimum.

4. Regular ab exercise of choice. 12rep minimum.

5. Backward alternating lunge. 12rep minimum.

6. Twisting ab exercise of choice. 12rep minimum.

7. Alternating box step ups. 12rep minimum.

8. Side lunges. 12rep minimum.

9. Lower ab leg lifting exercise of choice. 12rep minimum.


CIRCUIT #2:  LOWER HALF EXPLOSIVE STRENGTH CIRCUIT

6reps per exercise. One set equals 6 total exercises. After you finish this circuit. do cuff strengthening.

1. Front chops:  Above head to between legs. As you chop move into a body squatting position.

2. Diagonal left chops:  Above head to left hip. As you chop, move into a body squatting position.

3. Diagonal right chops: Above head to right hip. As you chop, move into a body squatting position.

4. Left lunge chops:  Start in leg kick position w/ med ball overhead. Stride out with left leg and chop med ball diagonally. Spring back up and repeat.

5. Right lunge chops:  Start in leg kick position w/ med ball overhead. Stride out with right leg and chop med ball diagonally. Spring back up and repeat.

6. Right side diagonal wall throws:  Start in squat position about 3' from wall with med ball at right hip. Throw ball into wall. Catch bounce and absorb energy with a twisting action of hips. Repeat.

7. Left side diagonal wall throws:  Start in squat position about 3' from wall with med ball at left hip. Throw ball into wall. Catch bounce and absorb energy with a twisting action of hips. Repeat.

8. Med ball slams: Start with med ball overhead. Slam ball into ground. Catch the bounce up and repeat.


CIRCUIT #3:  UPPER HALF STABILIZING LOAD CIRCUIT

30sec per exercise. One set equals 5 total exercises. After you finish this circuit, do cuff strengthening.

1. Wall bounces:  Stand 3' from wall w/ med ball overhead. Feet are shoulder width apart. Bounce ball against wall on fingertips. Limit forearm absorption rate. Works finger and wrist strength.

2. Chest passes:  Stand 3' from wall w/ med ball at chest in a squat position. Bounce ball against wall and absorb with forearms. Elbows should stay stationary. Works finger and tricep strength.

3. Overhead throws:  Stand 3' from wall w/ med ball overhead in stride position. Bounce ball against wall and absorb with entire arm - moving shoulders and scapula with a slight bend in elbows. Works shoulder and scapula load.

4. Left side strider throws:  Stand 5' from wall w/ med ball overhead in leg kick position. Stride out like you would pitching and throw ball against wall. No bounce absorption. Pick ball up and repeat.

5. Right side strider throws:  Stand 5' from wall w/ med ball overhead in leg kick position. Stride out like you would pitching and throw ball against wall. No bounce absorption. Pick ball up and repeat.

 

-DAILY HITTING, RUNNING, AND STRENGTH ROUTINES-

There are 5 types of daily workout components (Swing Efficiency, Plate Coverage/Barrel Speed Training, and Hitting Enhancement, Running/recovery, and Strength - described above) you will utilize PER DAY. Each type of component is denoted within the program's daily hitting regimens (see below).

Ensure your recovery is peaked. If you cannot finish out the day's requirements, cut back and re-evaluate to ensure proper recovery. "Recovery" is defined as your body feeling fresh the next day. Some days, you will feel a bit tired or sore. Cut back on that day's hitting to ensure your following day's training is not effected. Additionally, to aid in recovery - ice or do therapy only AFTER you have finished out your running and lifting for that day. Monitoring your recovery rates is how you will discover at what levels your arm can be utilized.

Again, understand that this is an off season throwing plan that does not into account performance work loads. Additionally, this is NOT a post surgery program. For such, email [email protected] and we can get you a program to use.

 

Time limits denoted for hitting durations.

(BH) or (FH) denotes back hip or front hip placement of VL Harness. Unhooked means to unhook bungees.

(x) denotes amount of swings.

"ROM" is range of motion.

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