The Baseball Zone Blog

Courtney Plewes | Feb 15, 2017 11:00:00 AM

3 Reasons Why Bench Press and Baseball Don't Mix

Bench Press and Baseball are like Oil and Water; they do not mix.


Topics: strength training, baseball strength training, off-season strength training, baseball exercise, shoulder strength, pressing exercises

Courtney Plewes | Oct 5, 2015 5:23:00 PM

8 Baseball Strength Training Lessons From the Cressey Elite Mentorship

On June 14-16th of this year I was fortunate enough to have had the opportunity to attend the Elite Baseball Mentorship program at Eric Cressey’s training center in Hudson, MA. For those of you who don’t know who Eric is you can check out his website here. Basically he is THE go-to-guy in the USA for high school, college and professional baseball players.

For those of you who have been to our facility here at The Baseball Zone you will be happy to know that our facilities were almost identical, only opposite in a way! I mean that Cressey’s gym is 15,000 sq. ft. with the majority of his facility being designated for strength and conditioning with two bullpen lanes; while ours is 15,000 sq. ft. with about 3,500 sq. ft. of that being strength and conditioning and the rest baseball.


Topics: warming up, strength training, in-season strength training, baseball strength training, strength training for baseball, off-season strength training, baseball exercise, pitching, speed, speed training, baseball speed, med ball drills, throwing skills, prowler training, prehab, baseball warm up, pitching mechanics, shoulder strength, biomechanics, sprinting speed, explosive strength, mobility, sled sprints, performance training, sports performance, strength and conditioning, elite baseball mentorship, cressey sports performance, eric cressey, athlete assessments, squat, pressing exercises, power, cleans

Jeff Overholt | Feb 27, 2014 1:30:00 PM

Peak Height Velocity & Its Implications for Youth Baseball Players

This blog comes from our colleague Jeff Overholt, Co-Founder of Golf Performance Coaches and PGA of Ontario 2013 Coach of the Year. This entry was initially published on the Golf Performance Coaches' blog under the title of "'Growing Up' - Acorns Becoming Oak Trees". Please visit their site for more excellent junior athlete development information.

Can you guess which of these junior golfers is the oldest? Which player would have an advantage if they were all competing on a golf course which was around 5500 yards?

Believe it or not the player on the left is actually the youngest (chronological age), but he is the oldest from a development age standpoint. Developmental age refers to the child’s age of physical, mental, emotional or intellectual maturity as opposed to chronological age, which represents the number of years and days which have elapsed since birth.

These concepts are very important for coaches and parents to understand if they have athletes of any sport between 10 – 15 years of age. During this time, children typically go through their growth spurt and hit a critical marker in their development called Peak Height Velocity (PHV).


Topics: baseball strength training, strength training for baseball, baseball exercise, baseball skills, Motor Skills, physical mistakes, LTAD, peak height velocity, Long term athletic development

Rick Boutilier | Nov 21, 2013 10:33:00 AM

Baseball Exercise of the Week | "Med Ball Shot Puts"

The SST Baseball Exercise of the Week is Med Ball Shot Puts.

This is a great exercise that helps baseball players develop rotational power. We really want to focus on transferring weight from the back foot to the front foot while remaining balanced. Just like when we hit, we want to use momentum and make sure are hips are travelling towards the pitcher. We then use our top hand to "punch" the ball forward. It's important for hitters to make sure the top hand is strong through contact. Many young baseball players tend to release the top hand too early or not stay strong with that top hand through contact. This can negatively impact ball exit speed.

Here is a short video demo below:


Topics: baseball strength training, strength training for baseball, baseball functional training, rotational power, baseball exercise, med ball drills

SST Mississauga | Sep 26, 2013 9:04:00 AM

Baseball Exercise of the Week | "Elbow Supination/Pronation"

The SST Baseball Exercise of the Week is the Elbow Supination/Pronation exercise.

With the Elbow Supination/Pronation exercise our focus is on a stronger pitching elbow. A stronger elbow joint can contribute to both increased velocity, which we all want, as well as injury prevention. To accomplish this we have to incorporate a number of exercises focused around the joint, with the Elbow Supination/Pronation exercise being one of them.

Muscles being targeted are pronator teres, pronator quadratus and supinator. Since the pronator teres attaches at the medial side of the elbow, its strength and endurance plays a role in the prevention of UCL damage and dynamic elbow stabilization (Park, Ahmad, 2004). 

The focus when training the pronators should be strength and endurance for full range of motion. The range of motion is important because of the significance that forearm position plays in the positioning of the wrist for ball release and location mechanics. Altered length can affect the wrist and its contribution to velocity*

Here is a quick video demonstration and some notes below:


Topics: strength training, baseball strength training, strength training for baseball, off-season strength training, baseball exercise, baseball injury, pitching velocity, elbow injury, pitching injuries, wrist strength, elbow strength, throwing power

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