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Happy Fourth of July everybody! I hope you all get a mix of the beach, baseball, lawn games, fireworks, and burgers! It's America's 250th birthday and the world cup is happening right now, so I know everyone is crazy busy. July Fourth is also a great time for reflection as it is just passed the midpoint of the year.

How is your season going? Did you hit your goals? Are you still in the weight room?

Keep working hard it's been an awesome year so far. Listen to your body and double down on your recovery entering the dog days of the season. Some of us have been balling out on the field since March.

If you are looking to come train hard, 2 hour sessions are available 2 days a week. Discount code: 9

Hey everybody! I hope the spring season has been a success. As schools comes to an end the opportunity to train and more importantly get the boys out of the house is here! We have classes all week except Monday. The training is based on a four day rotation. We always start with mobility, muscle activation, and band routines for the hips/shoulders. The younger age groups will not lift the full 2nd hour. They will get some swings in the back 20 minutes. Younger age players we are trying to keep the training fun and instructive focusing on coordination and balance. When training older players we are locked in on throwing hard and lifting as heavy as possible. Time to make gains! Below I provided a BRIEF example of how the training rotates. Similar to the winter if you want to check out that article for a more in dept…

Finally some nice weather! The season is underway and it's been a blast. This year I get to coach the 9u Navy team before my high school guys come back in June. These kids crack me up and so do some of the other coaches we've played. I almost wrote an article about a guy who was threatening to protest the game! Keep in mind he was threatening to protest a call in a 9u B level tournament...people are so crazy.

9 year old baseball is a just a little different than coaching 15s. My 15 year old team can really pitch so other teams will try to steal our signs. We don't even have signs at 9u so it's been a nice change of pace. At 9u we are just focused on learning how to play the game, being a good teammate, and having fun. I would say they…

Winter Pitching Program Breakdown

NOVEMBER - (No throwing - Just training)

Pitcher specific lifts. Focusing on strengthening the proper muscles and increasing range of motion in the areas that are crucial for a healthy throwing athlete. The posterior chain was a major focus every lift whether we did upper body or lower body. It’s crucial to perform variations of the four compound lifts. For example, the barbell bench press when performed incorrectly can be detrimental to the shoulder position. We avoid the barbell and stay with dumbbells to target the shoulder stabilizer muscles. The military press is replaced with a landmine press. Throwing athletes do landmine presses because of the angled bar path promoting upward scapular rotation. The barbell back squat is still a great exercise but we mostly do reverse lunges with a safety bar. The safety bar has pads to avoid creating a cyst on the spine (I…