Team Training Resources

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Welcome to our Team Training Resources. The following resources are used in our training progressions and sessions. Your private team page access is below that will have individual team programs and screenings. If you have any questions please let Dr. Clark know.
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Free Content

Hitting: https://drive.google.com/drive/folders/1LAS0thuFfhBJi6DEYegfiCeeXjvi2UHD?usp=sharing

Catching: https://drive.google.com/drive/folders/1miKXI3COZriNAYmZ3q15Dg81Ak2J6-1A?usp=sharing

Infielding: https://drive.google.com/drive/folders/1rXYEqPMbwLuybTOrjuy1vd8DG7tx2ywf?usp=sharing

Baserunning: https://drive.google.com/drive/folders/1RF9nqYg4GvF2-t60Ev8TasH4nqYnT-0N?usp=sharing

Athletic Development: https://drive.google.com/drive/folders/129lha8KbdlDuWtSOFZNecsMTGtiqCWRh?usp=sharing

Courses

Mass Specific Force : https://balancebat.academy/course/msf-program/
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Equipment

Hitting

• Pvx Pipe – ¾ Inch & 5 Feet Long: https://www.homedepot.com/p/3-4-in-x-5-ft-Red-PEX-Pipe-APPR534/301541199
• Batting Tee: Click Here
• Plyo Balls (Hitting): Click Here
• Wedge:

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Mechanical Principles

• Stiff Ankle – Drop Jumps
• Hammer The Ground

Our Approach To Stealing Bases

Mookie Betts putting on a “drop,” step clinic all World Series!!

Drive off back side to shift mass

External rotation of back side to ride out hip

Contact BEHIND hip

👀 Coaches who still insist this isn’t ideal… take a look pic.twitter.com/xZVYevJZm2

— Gerry DeFilippo (@Challenger_ST) October 24, 2020

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Our Approach

Biotensegrity

• https://www.youtube.com/watch?v=iLIzZKLygpw
• https://www.youtube.com/watch?v=BzgxYpDyO0M
• https://www.youtube.com/watch?v=RPn63eTYwOM
• https://www.youtube.com/watch?v=Pa3VuRMfQuw

Fascia Training

• https://www.youtube.com/watch?v=-uzQMn87Hg0
• https://www.youtube.com/watch?v=5sU1hsUAYrg
• https://www.youtube.com/watch?v=68XWslvxM6Y
• https://www.youtube.com/watch?v=dzwlBQswe-o
• https://www.youtube.com/watch?v=FOzsDItW7Bs

Post Activation Potentiation

• https://www.youtube.com/watch?v=Nr1ouxtXpgU
• https://www.youtube.com/watch?v=AgfSsQFVJYI

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1.st – Muscle Activations

Grip Focus: Rice Bucket Series – 1 Set x 10 Reps

• Finger Quick Flicks
• Finger Quick Grabs
• Deep Dive Pronation & Supination Turns
• Deep Dive Grab & Pull
• Videos
  • https://www.youtube.com/watch?v=_kWq_DiHCRc
  • https://www.youtube.com/watch?v=FG7AJgRsPXk
  • https://www.youtube.com/watch?v=cIILQyhhoVU

Shoulder Focus: Shoulder Bands

• Wrist Weights – 1 Set x 5 Reps
  • Pronation Swings: https://www.youtube.com/watch?v=-UJwjawxCQ4&feature=emb_logo
  • Two Arm Throws: https://www.youtube.com/watch?v=nOEJZMee_pY&feature=emb_logo
  • Pivot Pick Off: https://www.youtube.com/watch?v=VgHFye45l8I&feature=emb_logo
  • Cuban Press: https://www.youtube.com/watch?v=2xY4ztjnl0M&feature=emb_logo
• J Band Series – 1 Set x 8 to  10  Reps
  • https://www.youtube.com/watch?v=DadrSfSb9fw&t=7s
  • Baseball PDF: j-band-baseball-exercise-sheet
  • Softball PDF: j-band-softball-exercise-sheet
• Advance +
  • https://www.youtube.com/watch?v=bJtcyANLnRA&feature=emb_logo
  • https://www.youtube.com/watch?v=7b3kEW78N0s (Front Leg Bracing)

Plyo Throws

• Warm Up
  • Shakers
  • Upper Toss: https://www.youtube.com/watch?v=rxStTl2NXKw&feature=emb_logo
  • Gravity Drops
  • Stir the Pot
• Reverse Throw
  • https://www.youtube.com/watch?v=G3RKCmTEyKs&t=4s
• Pivot Throw
  • https://www.youtube.com/watch?v=JBZZ83SJVoM&feature=emb_logo
• Waiter Throw
  • https://www.youtube.com/watch?v=O1A8POAirBg&feature=emb_logo
• Walking 90* Waiter Throw
• Trosky Throw
  • https://www.youtube.com/watch?v=ytZptzqTQ_E&t=6s
• Rocker Throw
  • https://www.youtube.com/watch?v=DNuhse9asWk&feature=emb_logo

Recovery

• Plyo Warm Up
• Rebounders: https://www.youtube.com/watch?v=qxSdbtbhgAw&feature=emb_logo
• Shoulder Perturbations – Oscillation Therapy: https://www.youtube.com/watch?v=3EGKvN6bhYo&feature=emb_logo

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2 Sets x 5 Reps Each Henny Exercise

1. Step-Ups
2. Rocket Man
3. Chest Press
4. Row
5. Elevated Internal Rotation

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Hitting Is Hard!

This is not deception… hitters recognize each pitch early with this combo. Doesn’t mean they hit it but they ID it early. There are much better combos to show for deception. pic.twitter.com/4kKtVTYSuc

— Perry Husband (@EVPerryHusband) October 10, 2020

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The following are resources that we are guided by as we help athletes become the best athletes possible.

Throwing

Healthy Arm Design

• https://vimeo.com/rppcorrectivesrx/albums

Catcher

• Catching 101

Arm Action

• https://lehmansbaseball.wordpress.com

Stretching

• Strength Coach

• Static Stretching – Research

Henny

• The Henny – Functional Movement

Strength Training

• International Youth Conditioning Association

• Purmotion Equipment

Speed & Agility

• Ryan Flaherty Trainer

• How to Apply Mass Specific Force and Lift for Speed

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