Conditioning

Speed is a key factor for success in most sports. In baseball, it is the only physical tool that is used on both offense and defense and is an essential quality that can keep a good player from becoming great. The key to improving speed is intensity of effort. Some authorities believe that when you train at speeds...

The 300-yard shuttle run can be used as a maximum effort anaerobic test or training tool for multi-sprint athletes like baseball, football, basketball, soccer, etc. Among baseball players, it is often used as a pre-test during the first week of spring training to measure anaerobic capacity, i.e., the maximal rate of...

Sand running is an effective training tool for improving strength, speed, agility and balance. The unstable surface adds resistance between your feet and the ground, requiring greater proprioception and stabilization with every step. Athletes can benefit from sand training because the added challenge of running with...

Baseball is a strength and power sport in which on the field actions display multi-directional quickness, short bursts of acceleration and occasionally top-end speed with bouts of longer duration recovery. Training programs should be based on the movement and energy requirements of the sport in order to maximize the...

Speed Squats, Alternate Lunges, Eagles and Squat Jumps Finisher exercises are designed to kick your butt at the end of the workout. A goal for the off-season, spring training and in-season is to “finish strong”. You want a strong finish for each workout, every practice session, every game and the season. Finishers...

This is the first of a two-part series on conditioning catchers. Part I will outline specific exercises to help ensure that catchers warm-up properly for safe, effective performance. Part II will outline specific exercises and procedures to help ensure that catchers are able to recover between games, maintain personal...

The primary objective of the sled push is to improve lower-body strength and power so athletes can increase ground reaction force, i.e., the amount of force that they can put into and recover from the ground. Large ground reaction forces are essential for effective performance in activities that require acceleration,...

Alcohol and the athlete continue to be linked together both anecdotally within the media and quantitatively in the literature. The detrimental effect of alcohol on human physiology has been well documented with acute alcohol ingestion affecting many aspects of metabolism, neural function, decreased testosterone,...

While research has shown that running, especially high intensity intervals (HIIT) and shuttles runs with frequent changes of direction are more effective for improving conditioning and performance in game situations for most baseball players, sometimes running is not the best option. Although running is the preferred...

For 14 years (1985-1999) the Houston Astros trained on a hill that had been constructed in the home weight room in the Astrodome. The hill had a 150 incline, was 20 yards long x 5 yards wide and ended with a 5-yard level straightaway at the top. The running surface was made of wood and covered with a rubber pad and...