Category: Conditioning
Type: Program
SPEED QUICKNESS AND POWER
In our program, player development is a primary concern. What I mean is, that as players get older they also raise their level of function in the game. One of the areas we try to improve is the physical or talent area. We tell our kids if they are serious about the game they must first be in the talent pool of players. If you can't do the physical levels, no one will look at the skill or playing abilities.
Our pre-season conditioning program starts when the players get back from Christmas break. It is a voluntary program for those non-winter sport athletes. We focus our work on 3 areas we consider essential to play baseball at a competitive level - Speed, Quickness, and Power.
The first day we test the components of each we think are reliable predictors of each. Our test items are; 40 yard sprint, 10 yard sprint, standing 2 footed vertical jump, 30 second dips, an 30 second sit-ups. We have also used home to 1b, bench press, dot jumps, and diamond push ups, but have condensed our testing to these areas. After the testing is done, we have a 6-7 week conditioning program that incorporates exercises, running, and strength training. We work out 3 days each week. At then end of the training period we post test.
As a result of this over a period of years, we have built a database of physical ability levels that we have been able to use to identify levels of function by Varsity, Reserve, and Non players. We have also divided it into infielders and outfielders to see if there are physical factors that define levels of function. We now have over 250 players in our database, ranging from horrible to professional players with all 3 levels of college play included. What we are trying to do is tell the kid who really wants to be a player where he stands, and what he needs to do to get where he wants to go if he isn't at the level yet. We also want to be able to project with some reliability where each kid can reasonably expect to peak in the various physical areas essential to baseball. We do that by taking his tests and progress along with the number of workouts between pre and post tests and insert them into the growth rate equation. I would be interested in comparing and sharing data, exercises and ideas with others interested in this type of player development.
Submitted by: Karlos Patterson
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