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.

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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

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:

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

Rick Boutilier | May 1, 2013 7:55:00 AM

Baseball Exercise of the Week | "Med Ball Slam w/ Hip Toss"

This week's Baseball Exercise of the Week is "Med Ball Slam w/ Hip Toss"

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Topics: in-season strength training, baseball strength training, strength training for baseball, baseball functional training, off-season strength training, rotational power, baseball exercise, med ball drills, hitting rotation, pitching rotation

Rick Boutilier | Mar 6, 2013 5:11:00 PM

Baseball Exercise of the Week - Med Ball Side Toss

By Rick Boutilier & Mike McCarthy

The Med Ball (or Medicine Ball) Side Toss is a great baseball exercise that helps baseball players develop functional rotational power. We really want to focus on transferring weight from the back foot to the front foot while exploding rotationally through the hips and torso. Just like when we hit, we want to use momentum and make sure our hips are travelling towards the pitcher while remaining balanced and athletic, followed by a rotational release of built up tension through the legs, hips, torso and ultimately arms.

You want to toss the med ball with one hand over and one hand under the ball. Your front shoulder should be tucked in almost starting with your back to the wall and really focus on using your core to generate rotational power. To make sure this is remains a more functional exercise, lead with the lower half, just like when hitting or pitching.

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Topics: fitness tips, SST Mississauga, strength training, in-season strength training, baseball strength training, strength training for baseball, rehab, pitching velocity, med ball drills, hitting power, Outdoors, swing rotation

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