Training Programs ⬇️
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5 Hip Mobility Drills for Athletes
1. 90/90 Hip Switch
2. Rollover V-Sit
3. Mountain Climber
4. Groiner
5. Cossack Squat
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4 Training Tips for Healthy Shoulders:
1. Train Overhead: The nature of the sport requires you to be strong and stable overhead. By neglecting to train overhead you’re putting your arm at extreme risk of an upper extremity injury
2. Build your Back: If you want to build STRONG and RESILIENT shoulders you need to train your upper back with high volumes, you need to train it frequently, and you can’t be afraid to challenge it with heavy loads!
3. Improve Serratus Anterior Function: Utilize exercises like bear crawls, landmine presses, and wall slides to improve serratus anterior function and drive scapular upward rotation.
4. Train Hard: The best arm care is FULL-BODY CARE! If your strength program doesn’t challenge you you’re not preparing your arm to withstand the demands of throwing a baseball come spring.
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Alex Simone retweeted
Depending upon your role, the game demands the following:
🔘500-700 throws per week
🔘2,000-3,000 throws per month
Your throwing program should ensure the first time you hit these weekly and monthly volumes is NOT in the month of June
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Nutritional Principles for Athletes:
Here are some of my best nutrition strategies for athletes—use them around training and games to get more out of the work you’re already doing!
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Pre-Game & Pre-Training Nutritional Strategies
1. Macronutrients (Proteins, Carbs, Fats)
Consume quality macronutrients prior to games or training sessions. These macronutrients will give you energy and support your training and on-field action.
2. Sodium
Sodium is one of the most powerful electrolytes on the planet. Take 1/2 teaspoon of Himalayan Pink Salt 30 minutes prior games and training sessions. This will help you stay hydrated and avoid cramping
3. Nutrient Timing
It’s best to consume your pre game or training meal 2-4 hours beforehand. This time window gives your body plenty of time to digest the food before the game or training session begins.
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Post-Game & Post-Training Nutritional Strategies
1. Protein
Protein is a macronutrient crucial for recovery. By consuming a good quality protein source following a game or training session you will repair and rebuild damage done to your muscles during the game.
2. Carbohydrates
It’s important to restore glycogen levels following intense bouts of physical activity to stabilize blood sugar and allow your body to repair tissue.
3. Hydration
Drinking water with added electrolytes after you play a game or training session will help replace fluids lost. This will also help restore your body temperature to a normal level.
4. Nutrient Timing
Consume your meal as close to the conclusion of your game or training session to jump start the recovery process!
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3 Medball Drills for Hitters 🔥
1 & 2: Side-Rotational Scoop Toss & Side-Rotational Swing Throw: Allows the athlete to get into their natural swing pattern and train rotational power closely related to the swing without hindering mechanics.
3. Step-Back Scoop Toss: Great for teaching athletes how to load and explode out of the back hip.
Important Note:
Medball Weight: 2-4 LB. Preferably 2 LB.
These drills and more are included in my brand new medball program for baseball players. Click the link in my bio to check it out now!
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3 Medball Drills for Pitchers 🔥
1. Split-Stance Pick-Up Overhead Forward Throw: Great drill for working on front leg bracing and upper body extension out over the front leg.
2. Step-Behind Shot-Put Throw: Teaches pitchers to create and utilize momentum as they work into the front hip.
3. Figure-8 Overhead Rollover: Great drill for hip and thoracic rotation. Additionally, this drill will help pitchers with lead leg blocking.
These drills and more are included in my brand new medball program for baseball players. Click the link in my bio to check it out now!
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Alex Simone retweeted
Trade: the Arizona Cardinals have agreed to trade WR Marvin Harrison Jr. and 2027 7th-round pick to the Houston Texans in exchange for a 2027 2nd-round pick and 2027 6th-round pick, per @rapsheet and me.
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HS, College, and Pro Baseball Players:
Here’s 4 things you should include in your off-season training:
1. Sprints
2. Medball Throws
3. Jumps & Plyometrics
4. Strength Training
All the above training methods are used throughout my new 20-week baseball specific off-season training program. Click the link in my bio to check it out now!
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In-Season Football Strength Workout
Main Lift
A1. Overhead Medball Slam 2x3
A2. Trap Bar Deadlift 2x3
Upper Body Strength
B1. Chain Push-Ups 2x4
B2. CS DB Row 2x6
Accessory Block
C1. Prone Rear Delt Fly 3x12
C2. Single-Leg Hip Thrust 3x6/side
C3. Alt. Banded Bent-Knee Deadbug 3x10/side
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Vadergrift HS Senior Pitcher, @karstonc28 has been putting in some good work over the last month! Building the foundation with some of our explosive jumps and medball work here. More intensive medball drills, plyometrics, and jumps to follow as he gets closer to the spring.
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Cedar Park HS Junior, @jkanebaseball crushing a new PR 440 x 1 with more left in the tank!
Continuing to get stronger each training session. Pumped for him this spring!
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4 Exercises to Drop Your 60 ⏰
1. Hill Sprints
Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike.
2. Sled Drags
Allow you to learn and practice acceleration mechanics at slower speeds.
To perform these exercises properly you need to posses a good forward body lean, and maintain a positive shin angle.
3. Dynamic Skips
Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes.
4. Flying Sprints
Great drill for developing max-velocity with athletes. This drill teaches athlete to go faster and maintain maximal speed for a longer duration.
5. Max-Effort Sprints with Complete Recovery
To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster.
Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.
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In-Season Training for Football
1. Keep Outputs High
2. Limit Eccentric Stress
3. Keep Total Volume Low
4. Don’t Neglect Mobility Work
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Hard work pays off! Proud of you Drew!
100% committed!
Excited to announce my commitment to further my academic and athletic career at Paris Junior College!
Thank you Coach Cox and Coach Boone for believing in me and giving me this opportunity!
#burnem @CoachCox19 @Boonep19
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