The Baseball Zone Blog

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

Courtney Plewes | Mar 18, 2015 6:25:00 PM

8 Reasons for an In-Season Baseball Strength & Conditioning Program

Spring training camps are in full swing, which means baseball season is right around the corner! But don't be too hasty to ditch the gym in place for the field. In-season baseball strength and conditioning is an often over-looked and neglected aspect of a player's in-season routine. BIG MISTAKE!!!! Here are 8 reasons why you should make strength and conditioning a priority this in-season:

1. Reduce Your Chance of Injury

The baseball season is long and hard on the body.  Baseball is also, primarily, a one-sided activity (hitting and throwing). This repetitive motion on an athlete’s dominant side can lead to disaster if they are not prepared for the season or do not maintain their strength, mobility, and function throughout the season.  A properly designed in-season baseball training program can take a proactive approach to avoiding common injuries and breakdowns throughout a playing season.


Topics: in-season strength training, baseball strength training, strength training for baseball, baseball functional training, off-season strength training, baseball speed, injury prevention, mobility, sports performance, myofacial release, flexibility

Larry Jusdanis | Sep 22, 2014 6:00:00 AM

Baseball Speed - Resisted Sprinting for Developing Acceleration

Sprinting has been described as consisting of a series of phases:

  • an acceleration phase (typically the first 10 metres);
  • a transition phase; and
  • a maximum velocity phase.
For sports such as baseball, soccer, rugby, football and basketball, maximum velocity is not always attained, and repeated short sprints are more common. Taking this into consideration, the ability to develop speed in as short a time as possible (acceleration) may be of high importance to many athletes, including baseball players, and exceedingly important in relation to developing maximal baseball speed. It has been proposed that acceleration and maximum velocity are relatively separate and specific qualities.

An athlete’s ability to accelerate his or her body during sprinting is dependent on several factors. These factors include technique and the force production capability of the body, in particular the leg muscles. It has been shown that the technical aspects may have less importance for the acceleration phase of performance than for a typical sprinting event. For example, in many sports the athletes have to accelerate from a lying or crouching position, from landing on 1 leg and pivoting, from catching a ball, and so on. Therefore, the force capability of the muscle may be more important in improving acceleration of the athlete. This point was supported by Dr. Ralph Mann in his publication titled “The Elite Athletes Project: Sprints and Hurdles.” which stated that the ability to perform well in sprints over short distances is dependent on the ability to produce large amounts of force at crucial times.


Topics: speed, speed training, baseball speed, sprinting speed, uphill sprinting, plyometric training, acceleration, weighted vests, resisted sprinting, sled sprints, limb loading, resistance training

Rick Boutilier | Apr 23, 2014 12:52:48 PM

Why the 60 Yard Dash Test for Baseball Players is Too Long.

I wanted to talk about the 60 yard dash test and question why it has become the standard baseball speed test for players of all ages - everyone wants to know what your 60 is, right? 

I am a strength and conditioning coach for the Ontario Terriers travel baseball team here in Mississauga, Ontario, and our players have just finished their off-season indoor training which included baseball speed training and testing. Our last session was a testing day, which included a 10 and 30 yard dash. We don't do the 60 because we just do not have the space in our facility to accommodate such a run. But it got me thinking about "why do the kids need to run 60 yards?" Football players attending combines only run a 40 yard dash and a football player would be more likely to run 40-60 yards in a straight line during a game than a baseball player would (visualize a receiver running a fly down the side line for a 60 yard bomb pass form the quarterback). Baseball is different. Let's see how different it is and what a better approach might be for standardized numbers.


Topics: baserunning, speed training, baseball speed, baseball testing, 60 yard dash

SST Mississauga | Sep 6, 2013 11:52:00 AM

Baseball Functional Friday | Prowler Sprints

This week’s SST Functional Friday exercise is Prowler Sprints.

The Prowler is a functional training tool that helps improve an athlete’s speed and acceleration. This can be used by any athlete of any age or ability. We use the Prowler a lot with our FAST camp kids and our Butts and Guts adult classes too, where it is great as a fat blaster. The great thing about the Prowler is you can load it up with plates and train heavy and do slow pushes to work on your power or lighter weight to do sprint/speed work.

The Prowler is a great finisher to any leg workout!! In this video, Team Canada baseball player Jamie Richmond is using light to medium weight with two 25 pound plates for sprints.

We use Prowler Sprints with athletes in every sport. You can add single leg variations (very advanced) as well as using the lower set grip for pushing which will engage even more of the core. You can also set up obstacle courses if you have the width to do so, so that the push is not always done in a linear plane. This is a great finisher on a training day and if you have two of them, you can use as a team building relay race!!!

For more information on functional training, please click the button below to contact us and tell us a little more about your questions and interests and we will be happy to help you!


The Baseball Zone & SST Mississauga

Click Here for FREE Functional Training advice


Topics: baseball strength training, strength training for baseball, baseball functional training, speed, speed training, baseball speed, prowler training

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