Professional Baseball Strength & Conditioning

Conditioning

Hill running, which was popular among athletes in a number of team sports including baseball in the 80s and 90s, is back. Or as Yogi said, “It’s Deja vu all over again.” Long recognized as an effective training option among distance runners and cyclists, hill running was recently reintroduced into the game of...

Wall ball as played by the Texas Rangers is a variation of a game played on many playgrounds by children of all ages. It’s a relatively simple game that requires a minimum of equipment. All you need is a secluded flat wall, a level concrete or asphalt playing surface and a bouncy rubber or tennis ball. Before...

“The legs feed the wolf”, a quote attributable to Herb Brooks, coach of the US Olympic Hockey team that defeated the Russians for the Gold Medal in 1980, is a testament to the importance of training the legs for successful performance in almost all forms of athletic competition. NHL, NBA and MLB athletes play on...

Strength and conditioning coaches in all sports and at all levels encourage control, proper technique and safety in order to improve performance and prevent injuries. Every professional baseball organization and their strength coaches are unique in that they have their own individual philosophies as to which form of...

Sled pulls also known as sled drags, hand over hand sled pulls and rope pulls are an excellent functional exercise for the upper body that targets the core, back, shoulders, arms, forearms and hands. This exercise involves using a rope to pull a weighted sled toward you. If you don’t have a plate loading fitness sled,...

If you want to throw hard and throw accurately you must throw hard and throw repeatedly. However, your shoulder and arm must have time to heal and adapt to the imposed demand. Progression too rapidly in the throwing program will DELAY your recovery and return to sport. Always pay careful attention to your throwing...

During my four decades in MLB, I have had the opportunity to work with and learn from numerous catchers and coaches who were former catchers. Most notably among these were Yogi Berra, Tony Pena, Brad Ausmus, Ivan Rodriguez, Pat Borders, Benji Molina, Bruce Bochy and Scott Servais. A few, Bochy, Ausmus and Servais, are...

Kirby Retzer, Minnesota Twins MiLB Strength and Conditioning Coach, discusses Day 4 of a Starting Pitchers Routine and demonstrates a Power Circuit.

While bear crawls have been a favorite of football coaches and military drill instructors for decades, they are also excellent for other sports. When done properly, bear crawls will simultaneously develop coordination, stability and functional strength and endurance in the muscles of the chest, shoulders arms, legs...

This is a good drill for improving both work capacity and speed-endurance (the ability to make repeated max or near-max efforts without slowing down). It uses a positive pyramid for the first half of the run and a negative pyramid for the second half. Use longer distances (100-200 yards) when working on aerobic...