The Baseball Zone Blog

Ryan Armstrong | Jan 7, 2017 3:20:16 PM

Drill of the Week Videos - Self Toss & Step Behinds

Hitting - Drill of the Week

 Self toss is a drill we use to promote synchronization and connection in our athletes, in other words getting the parts in the right order. This drill is also useful in creating momentum as well promoting a strong visual process. Self toss is a drill that is used by all of our hitters but is especially useful to our hitters who struggle to get the parts in the right order. 

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Topics: video, hitting, baseball, baseball drills, hitting drills, baseball off-season, Sports, connection drills, connection, sports performance

Rick Johnston | Dec 18, 2016 6:34:15 PM

Hey players... is strength the MISSING LINK in your game?

For whatever the reasons, baseball players have generally taken strength training, or simply getting stronger, for granted. Not sure why? It certainly seems, however, that every one of those players is immensely concerned with the mechanics of their swing, or their pitching delivery, or being quicker down the line, or getting jumps on fly balls… Isn’t that an interesting irony? They all want to throw harder, hit for more power and be more explosive, yet, often they seem relatively unconcerned with getting stronger and well organized with their body. Not sure if this really makes sense? Every baseball player, regardless of age, if they truly would like to make baseball a full-time activity, should include some sort of basic to advanced strength program into their daily regimen.

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Topics: strength training, strength training for baseball, baseball, speed, baseball off-season, injury prevention, Sports, sports performance, power

Courtney Plewes | Oct 14, 2015 11:55:00 AM

Mobility vs Flexibility and Why it Matters to Baseball Players

With the changing of the seasons outside comes a subsequent change in training seasons, where many summer sports are transitioning into their off-season. As athletes start to file in from a long summer of playing the sport they love, a common theme emerges - these athletes cannot move. They have experienced a significant reduction in their mobility. As I watch them perform their dynamic warm-ups I notice shorter strides, grimacing faces, partial ranges of motion…I could go on and on. It is tough to watch because I know that it is going to take some time to work through these mobility issues before we can get to the phase where we make them better than last season. With off-seasons becoming increasingly shorter, valuable non-competitve training time is being wasted regaining lost mobility instead of being used to make serious physical gains. 

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Topics: warming up, in-season strength training, off-season strength training, baseball off-season, injury prevention, baseball warm up, ankle mobility, ankle mobs, glenohumeral joint, mobility, sports performance, flexibility, range of motion, hip mobility, thoracic mobility, shoulder stability, shoulder mobility

Rick Boutilier | Jun 25, 2013 8:06:00 AM

Baseball Strength Training Transformation Tuesday | Austin Gomez

Its Transformation Tuesday here at SST Mississauga and this week we feature Ontario Terriers' 16U player, Austin Gomez. 

As a member of the Ontario Terriers 16U baseball team, Austin has made some huge improvements over the off-season. Austin was very lean and historically had trouble putting on lean mass when we first tested him in October. We changed his eating habits and put him on a daily meal plan. We increased his protein, carbohydrates, healthy fats and water intake. We had him eat multiple protein sources for breakfast and recommended he eat 6-8 times per day. Organic lean meats, free range eggs, old fashioned oatmeal, raw/unsalted nuts, and quinoa are all healthy sources of protein.  

We recommended two protein shakes per day, one after his workout and one as a snack in between meals. It is recommended that athletes who struggle to gain lean muscle mass need to consume 1 to 1.5 grams of protein per pound of body weight per day. They also need a protein powder that has 3 to 1 carbohydrates to protein. For instance, a 150lbs athlete would require 150 to 225 grams of protein per day. We also recommend that athletes consume 25% of their total bodyweight in protein post workout, so for a 150 pound athlete that would translate to 35-40g of protein per shake and 105-120g of carbohydrates. 

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Topics: strength training, baseball strength training, strength training for baseball, baseball functional training, off-season strength training, speed, baseball off-season, nutrition, lean mass, vertical jump

Rick Boutilier | May 6, 2013 7:27:00 AM

Top 3 Baseball Strength Training Exercises for Speed Development

If you want to go places in baseball, there are a few key attributes scouts/coaches look for.  How hard can you throw the ball? How far can you hit the ball? How fast can you run?  Don't get me wrong, throwing the ball 90mph, hitting a ball 450 feet or running a sub-7.0 second 60 yard dash doesn't mean that you're automatically a great baseball player, but it will turn heads and give you the chance needed to show universities/colleges and professional teams what you can do on the field.

Lets talk about how we can make you faster.  When training to improve speed it amazes me how players tend to forget how important it is to be STRONG!  Athletes are always asking me about what drills they should do to improve their baserunning but I have yet to see a weak athlete run a great 60 yard dash. 

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Topics: baserunning, video, strength training, baseball strength training, speed, baseball off-season, speed training, baseball speed

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