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High School Softball Player 12 Week Off Season Lifting Program & Core Workout PDF

Discover this High School softball player 12 week off season lifting program and core workout PDF download. You can also check out this interview I did with David Weck of WeckMethod – he’s does for running what I do for hitting.

Notes about the PDF lifting program:

Warm-up should include leg swings, arm circles, high knees, butt kicks, and lunges.
Cool down with static stretches for major muscle groups after each session.
For a 5 foot 3 inch, 100-pound female athlete with a 100-pound max bench press, 200-pound max squat, and 250-pound max deadlift, start with a weight that allows you to complete the prescribed sets and reps with proper form. Gradually increase the weight as you get stronger and more comfortable with the movements.

Feel free to use this chart PDF as a handy guide for your 12-week off-season workout plan for high school fastpitch softball players.

Introduction

Hey there, softball players! As a passionate softball strength and conditioning coach and physical therapist, I’ve crafted the ultimate 12-week off-season workout plan just for you! Whether you’re a high school varsity player or a rising star in the making, this program will help you crush your goals and dominate the diamond. Get ready to unleash your full potential with this fun and effective training regimen!

Setting the Foundation: Assessing Your Strength

Before diving into the program, let’s assess your current strength and conditioning level. This will help us tailor the plan to suit your needs and maximize your gains. We’ll look at your bench press, squat, deadlift, and core stability to create a personalized program.

Here are a couple helpful resources:

PubMed – Offseason Workout Recommendations for Baseball Players (also applies to Fastpitch Softball),
PubMed – Effect of Core Training on Skill Performance Among Athletes: A Systematic Review.

Week 1-4: Building a Solid Base

During these initial weeks, we’ll focus on building a strong foundation. Emphasis will be on compound movements like squats and deadlifts to increase lower body strength. Core workouts will be introduced to improve stability and power transfer. Get ready to feel the burn!

Week 5-8: Power Up Your Game

Now that we have a strong base, it’s time to power up your game. We’ll incorporate explosive exercises such as power cleans and box jumps to enhance your athletic performance. This phase will help you generate more speed and power on the field.

Week 9-12: Unleash Your Inner Beast

In the final phase, we’ll kick things up a notch and focus on sport-specific movements. This includes agility drills, rotational exercises, and plyometrics. You’ll notice a significant improvement in your overall performance and be ready to take on any challenge that comes your way!

Throwing Arm Care: Keeping Your Arm Healthy

We can’t forget about arm care! Properly caring for your throwing arm is essential for avoiding injuries and maintaining peak performance. I’ll share some effective exercises and stretches to keep your arm in top shape.

Core Workout: Building Functional Low Back Stability

Your core is the powerhouse of your swing and throw. Strengthening your core will not only improve your performance but also protect you from injuries. I’ll guide you through a variety of core exercises to build functional low back stability and unleash your full potential.

12 Week Off-Season Lifting Program For Softball Players

Here’s a sample 12-week off-season lifting program specifically designed for high school softball players:

Week 1-4: Building a Strong Foundation

Day 1: Lower Body Strength

Barbell Squats – 4 sets x 8 reps
Romanian Deadlifts – 3 sets x 10 reps
Leg Press – 3 sets x 12 reps
Walking Lunges – 3 sets x 10 reps each leg

Day 2: Upper Body Strength

Bench Press – 4 sets x 8 reps
Bent Over Rows – 3 sets x 10 reps
Shoulder Press – 3 sets x 10 reps
Bicep Curls – 3 sets x 12 reps

Day 3: Rest and Recovery

Day 4: Power and Explosiveness

Power Cleans – 4 sets x 6 reps
Box Jumps – 3 sets x 8 reps
Medicine Ball Slams – 3 sets x 10 reps
Plyometric Push-Ups – 3 sets x 10 reps

Day 5: Core Stability

Plank – 4 sets x 30 seconds
Russian Twists – 3 sets x 20 reps each side
Hanging Leg Raises – 3 sets x 12 reps
Side Plank – 3 sets x 30 seconds each side

Day 6-7: Rest and Recovery

Week 5-8: Power and Speed

Day 1: Lower Body Power

Box Squats – 4 sets x 6 reps
Deadlifts – 3 sets x 8 reps
Jump Squats – 3 sets x 10 reps
Single-Leg Romanian Deadlifts – 3 sets x 10 reps each leg

Day 2: Upper Body Power

Push Press – 4 sets x 6 reps
Bent Over Rows (Explosive) – 3 sets x 8 reps
Medicine Ball Chest Throws – 3 sets x 10 reps
Pull-Ups – 3 sets x 8 reps

Day 3: Rest and Recovery

Day 4: Agility and Speed

Ladder Drills – 4 sets x 5 reps each
Cone Drills – 3 sets x 6 reps each
Shuttle Runs – 3 sets x 4 reps
Sprints – 10 sets x 50 meters

Day 5: Core Power

Hanging Windshield Wipers – 4 sets x 8 reps
Medicine Ball Rotational Throws – 3 sets x 10 reps each side
Russian Twist with Medicine Ball – 3 sets x 15 reps each side
Plank with Shoulder Taps – 3 sets x 12 reps each side

Day 6-7: Rest and Recovery

Week 9-12: Sport-Specific Movements

Day 1: Sport-Specific Lower Body

Split Squats – 4 sets x 8 reps each leg
Bulgarian Split Squats – 3 sets x 10 reps each leg
Step-Ups – 3 sets x 10 reps each leg
Depth Jumps – 3 sets x 8 reps

Day 2: Sport-Specific Upper Body

Push-Ups with Claps – 4 sets x 8 reps
Inverted Rows – 3 sets x 10 reps
Medicine Ball Overhead Throws – 3 sets x 10 reps
Dips – 3 sets x 8 reps

Day 3: Rest and Recovery

Day 4: Rotational Power

Medicine Ball Rotational Slams – 4 sets x 8 reps each side
Russian Twists with Medicine Ball – 3 sets x 15 reps each side
Standing Cable Woodchoppers – 3 sets x 10 reps each side
Pallof Press – 3 sets x 12 reps each side

Day 5: Endurance and Conditioning

Hill Sprints – 6 sets x 30 seconds uphill
Farmers Carry – 3 sets x 50 meters
Battle Ropes – 3 sets x 30 seconds
Burpees – 3 sets x 10 reps

Day 6-7: Rest and Recovery

Remember to warm up before each workout with dynamic stretches and cool down with static stretches after each session. Also, listen to your body and adjust the weight and intensity based on your progress and recovery.

Stay committed, work hard, and have fun as you embark on this 12-week journey to become a stronger, faster, and more powerful softball player! Good luck!

Conclusion

Congratulations on completing the High School Softball Player 12 Week Off Season Lifting Program & Core Workout! You’ve put in the hard work and dedication to elevate your game to the next level. Now, it’s time to step onto the field with confidence, knowing that you’re stronger, faster, and more powerful than ever before. Remember, success doesn’t come overnight, but with consistent effort and determination, you’ll be unstoppable. So, go out there, give it your all, and make your mark in the softball world!

FAQs

Can I do this program if I’m new to lifting? Absolutely! The program is designed to accommodate all skill levels. Just start at a comfortable weight and gradually progress.
How many days a week should I work out? The program recommends 4 days of lifting and 2 days of rest per week. Listen to your body and take rest days as needed.
Is it safe for high school athletes? Yes, safety is our top priority. The program is designed to prevent injuries and improve performance in a safe and effective manner.
What equipment do I need? Basic gym equipment such as dumbbells, barbells, squat rack, and resistance bands will be sufficient for the program.
Can I still practice softball while doing the program? Absolutely! The program is designed to complement your softball training and enhance your performance on the field. Just make sure to manage your time wisely.

Now, go conquer the field and make your dreams a reality!

by Joey Myers

Best 12 Week Off Season Workout Plan For High School Baseball Players PDF

Move Better

Discover the best 12 week off season workout plan for High School baseball players, and download the PDF that you can take with*! If your hitter is having low back pain after swinging, then read this.

Hey there, baseball hitting parents and coaches! As a strength and conditioning coach with a passion for helping hitters reach their peak, I’m excited to share with you the best 12-week off-season workout plan specifically designed for high school baseball players. This comprehensive plan will not only help you improve your performance on the field but also ensure you stay injury-free throughout the season.

*Please note that the exercises mentioned in the chart PDF are general and can be adjusted based on individual athlete’s needs, limitations, and preferences. Always prioritize proper form and safety during workouts. Ensure that the athletes properly warm up and cool down before and after each session. Additionally, encourage them to stay hydrated and fuel their bodies with nutritious meals to support their training.

Why Off-Season Training Matters

Before we dive into the workout plan, let’s talk about why off-season training is so crucial for high school baseball players. The off-season is the perfect time to focus on building strength, power, and endurance, as well as improving overall athleticism. It’s a time to address any weaknesses and set the foundation for a successful season ahead.

Here are a couple helpful resources:

PubMed – Strength and conditioning practices of Major League Baseball strength and conditioning coaches,
PubMed – Baseball-specific conditioning, and
PubMed – Offseason Workout Recommendations for Baseball Players.

Week 1-4: Building a Solid Foundation

In the first four weeks of the off-season, we’ll focus on building a solid foundation of strength and endurance. Here’s a breakdown of the workout plan:

Day 1: Full-Body Strength Training

Warm-up: Dynamic stretches and light cardio (5 minutes)
Squats: 3 sets of 10 reps (60% of max squat weight)
Bench Press: 3 sets of 10 reps (60% of max bench press weight)
Bent-Over Rows: 3 sets of 10 reps (use a weight that challenges you)
Dumbbell Lunges: 3 sets of 10 reps per leg (use a weight that challenges you)
Planks: 3 sets of 30 seconds

Day 2: Speed and Agility Training

Warm-up: Dynamic stretches and light cardio (5 minutes)
Cone Drills: 4 sets of 30 seconds (rest 1 minute between sets)
Ladder Drills: 4 sets of 30 seconds (rest 1 minute between sets)
Sprints: 6 sets of 40 yards (rest 1 minute between sets)
Side-to-Side Hops: 3 sets of 20 reps per leg

Day 3: Rest and Recovery

Take a day off to allow your body to recover and prepare for the next week of training.

Day 4: Core and Stability Work

Warm-up: Dynamic stretches and light cardio (5 minutes)
Planks: 4 sets of 30 seconds (rest 1 minute between sets)
Russian Twists: 3 sets of 20 reps (use a weight that challenges you)
Medicine Ball Throws: 3 sets of 10 reps per side
Leg Raises: 3 sets of 15 reps

Day 5: Conditioning and Cardio

Warm-up: Dynamic stretches and light cardio (5 minutes)
Interval Sprints: 10 sets of 30 seconds (rest 1 minute between sets)
Jump Rope: 3 sets of 1 minute (rest 30 seconds between sets)
Stair Runs: 4 sets of 30 seconds (rest 1 minute between sets)

Day 6-7: Rest and Recovery

Take the weekend to rest and recover from the week’s training.

Week 5-8: Power and Explosiveness

In weeks 5 to 8, we’ll shift our focus to power and explosiveness to help you generate more force and speed on the field.

Day 1: Olympic Lifts

Warm-up: Dynamic stretches and light cardio (5 minutes)
Hang Cleans: 3 sets of 5 reps (70% of max hang clean weight)
Power Snatch: 3 sets of 5 reps (70% of max power snatch weight)
Box Jumps: 3 sets of 5 reps (use a height that challenges you)
Medicine Ball Slams: 3 sets of 10 reps

Day 2: Speed and Agility Training

Repeat the same speed and agility drills from weeks 1 to 4.

Day 3: Rest and Recovery

Take a day off to allow your body to recover and prepare for the next week of training.

Day 4: Plyometrics

Warm-up: Dynamic stretches and light cardio (5 minutes)
Depth Jumps: 3 sets of 5 reps (use a height that challenges you)
Single-Leg Box Jumps: 3 sets of 5 reps per leg
Broad Jumps: 3 sets of 5 reps
Medicine Ball Throws: 3 sets of 10 reps per side

Day 5: Conditioning and Cardio

Repeat the same conditioning and cardio drills from weeks 1 to 4.

Day 6-7: Rest and Recovery

Take the weekend to rest and recover from the week’s training.

Week 9-12: Sport-Specific Training

In the final four weeks, we’ll focus on sport-specific training to prepare you for the upcoming baseball season.

Day 1: Batting Practice and Throwing Arm Care

Warm-up: Dynamic stretches and light cardio (5 minutes)
Batting Practice: 4 sets of 20 swings
Throwing Arm Care: 3 sets of 10 reps per arm (use resistance bands)

Day 2: Speed and Agility Training

Repeat the same speed and agility drills from weeks 1 to 4.

Day 3: Rest and Recovery

Take a day off to allow your body to recover and prepare for the next week of training.

Day 4: Fielding and Base Running Drills

Warm-up: Dynamic stretches and light cardio (5 minutes)
Fielding Drills: 4 sets of 20 ground balls (work on proper fielding technique and quick release)
Base Running Drills: 6 sets of 60-foot sprints (focus on explosive starts and quick turns around the bases)

Day 5: Core and Stability Work

Warm-up: Dynamic stretches and light cardio (5 minutes)
Medicine Ball Throws: 4 sets of 10 reps per side
Russian Twists: 3 sets of 20 reps (use a weight that challenges you)
Planks: 4 sets of 30 seconds (rest 1 minute between sets)
Leg Raises: 3 sets of 15 reps

Day 6-7: Rest and Recovery

Take the weekend to rest and recover from the week’s training.

Conclusion

Congratulations, baseball players! You’ve completed the best 12-week off-season workout plan designed to take your game to the next level. This program combines strength training, speed and agility drills, plyometrics, and sport-specific training to ensure you’re at your peak performance come game time.

Remember, consistency and dedication are key to seeing results. Listen to your body, and if you need extra rest or recovery, don’t hesitate to take it. Always maintain proper form during workouts to prevent injuries and consult with a healthcare professional if you experience any pain or discomfort.

Stay motivated, work hard, and you’ll be ready to hit the field with confidence and power. Let’s make this upcoming baseball season one to remember!

FAQs

Can I perform this workout plan during the in-season? While some elements of the workout plan can be incorporated into your in-season training, it’s essential to prioritize game performance and recovery during the season. Consult with your coach or a sports performance specialist to adjust the plan accordingly.
Should I lift heavy weights during the off-season? Building strength is vital, but it’s essential to focus on proper form and technique rather than lifting heavy weights. Gradually increase the resistance as you progress and ensure you maintain control throughout each exercise.
How often should I do arm care exercises? Throwing arm care exercises should be done 2-3 times per week to improve arm strength and prevent injuries. Be consistent and follow a well-structured program to see the best results.
Can I add more core exercises to the plan? Absolutely! Core strength is crucial for baseball players. Feel free to add more core exercises, such as bicycle crunches, reverse crunches, or cable woodchoppers, as long as they don’t compromise the overall balance of the program.
Can I do extra speed and agility training? It’s essential to balance speed and agility training with adequate rest and recovery. If you feel like you need more, consider adding an extra speed and agility session each week, but always listen to your body and adjust accordingly.

by Joey Myers

Online Hitting Lesson Swing Analysis Program To Increase Bat Speed And Power For Baseball Softball

Online Hitting Lessons Swing Analysis Increase Bat Speed And Power Program For Baseball & Softball

Build More Power, Move Better

Discover this online hitting lessons swing analysis program to increase bat speed and power for the baseball and softball swing.

The Sooner You Use These Baseball Exercises the Better

I was working on a feedback session with one of my online lessons Austin, from SoCal, the other day…

And I realized that yes, most of the time, fixes are swing specific, but other times…

It can be suggesting a corrective exercise to help stabilize the core better during the swing. In this post, I’m going to walk you through:

The late torso “tip”, and then
How to correct it with two simple baseball exercises…

The Late Torso “Tip”

Watch the quick analysis video above…

Basically it’s a late tipping of the torso towards the plate, at the waist. This can cause the head to lay parallel to the ground obstructing vision. Sometimes, the back shoulder and ear get closer to together (like Derek Jeter), which breaks, what Dr. Kelly Starrett calls, spinal integrity, and will bleed force at impact.

This can be caused by a dysfunctional Quadratus Lumborum (or QL). And, according to Thomas Myers of Anatomy Trains, an imbalanced Lateral Fascial Line.

How To Correct it with Two Simple Baseball Exercises

Here are the two exercises to help with lateral core stabilization during the Final Turn:

Side Plank (specific) – or CLICK HERE to view a side plank laying on the forearm (if you have wrist issues).
One-Sided Farmer’s Walk (integrated).

Here’s what the acute variables look like (for both baseball exercises)…

Week-ONE: 2 sets X 45 secs ea. side,
Week-TWO: 2 sets X 60 secs each side,
Week-THREE: 3 sets X 45 secs ea. side, and
Week-FOUR: 3 sets X 60 secs ea side.

Do these baseball exercises horizontally. In other words, do a set of side planks (both sides), followed by a set of one-sided farmer’s walks (both sides). Rest 60-seconds, then move onto set #2.

8 Comments/by Joey Myers

Hip Mobility Exercise Program For Better Baseball & Softball Pitcher Hamstring Flexibility

Best 16-Week Hip & Shoulder Mobility Exercise Program For Baseball, Softball, & Pitcher Athletes

Move Better, Sticky Coaching

Discover the best 16-week hip mobility, shoulder mobility, and core stability exercise program for baseball and softball athletes, in addition to pitchers.

8 Exercises To Help Fix Hitting Imbalances In 16-Weeks

In this post, I want to answer the following reader suggestion for future content on the HPL blog:

“Exercises for imbalances created by hitting.”

I include the following corrective exercise strategy in The Truth About Explosive Rotational Power online video DIY hitting course.

And part of The Feedback Lab online video lesson program is prescribing a formulation of these exercises depending on what I see that’s possibly limiting range of motion for my local and online hitters.

A little background on my 10+ years in the corrective fitness industry:

Certified by the National Academy of Sports Medicine (NASM),
Certified with Corrective Exercise Specialist (CES) through NASM,
Certified through the Functional Movement Screen (FMS),
Yoga certified through YogaFit, and
Youth Fitness Specialist (YFS) certified through the International Youth Conditioning Association (IYCA).

In Baseball & Softball, Imbalance is Not Only Tolerated, but Promoted

I was a right handed hitter and thrower for all 17-years of my playing career ending at Fresno State.

You don’t go to the gym and pick up a 30-pound dumbbell, do 100 bicep curls with your right arm, and then go home…do you?

People would think you’re nuts!

But think about what we have our players doing on the diamond…

How many swings and throws does a baseball or softball athlete take everyday, or at least every practice, without doing the same amount of repetitions on the opposite side to balance out?

It just doesn’t happen this way, right?! At least if we’re like most hitters that don’t switch hit.

My best friend and teammate, who was a switch hitter in college, would argue hearing me say this, but…

The ONLY advantage a switch hitter has over a dominant side hitter and thrower, like me, is a more balanced body.

The advantage IS NOT seeing a breaking ball “come into” the hitter.

Ted Williams and Babe Ruth did just fine batting left handed their whole career. And I think Miguel Cabrera, Mike Trout, and Jose Bautista will do just the same batting right handed for the rest of their careers.

However, when it comes to body balance, all these hitters NEED to be doing something else to counter-balance the imbalance inherent in baseball and softball.

The Hitting ‘Governor’

What happens is what I call the Hitter’s ‘Governor Affect’. Bus engines have what’s called a Centrifugal Governor in the engine to keep the bus from going too fast.

Here’s an example of how this works…

One of my other good friends who played baseball at Pepperdine, demonstrated this with his 2001 Chevy Silverado…

In the summer, we were in his truck driving to Calabasas for a party at his apartment with his roommates, when he said, “Watch this…”, and proceeded to put his pedal to the metal…

I saw his odometer climb until it approached 90-mph on HWY-101, when the engine automatically down shifted, and I saw the odometer drop 20-mph in the matter of a few short seconds. CRAZY! At the time, I never knew anything like that existed.

Our brain does the same thing to our bodies when there’s a hip mobility, shoulder, or ankle mobility issue. Sometimes there are more than one issue that needs to be addressed, in order to raise the limit of the brain/body’s own Centrifugal Governor.

How-to Fix an Imbalanced Athlete?

I’ve mentioned in a past post, the SIX most balancing disciplines to participate in are:

Martial Arts,
Gymnastics,
Olympic Lifting,
Yoga,
Dance, and
Swimming…

What if your hitters haven’t participated in any of these athletic endeavors for at least 3-5 years?

I’m presenting a 16-week corrective exercise program helping to make dysfunctional movement functional, in baseball and softball athletes, enabling them to move better, and as a result, will perform better.

This is NO joke!

Ask any bone Doc why they’re getting an increase in injured baseball and softball players over the past decade, and I bet you they’ll say overuse and imbalances. Studies and research are showing that present day athletes spend 85% of their day sitting!!

AND, the sport of baseball and softball isn’t known to be the most active of sports. Awhile back, I read another study that accumulated all the ‘active’ movement time in a 6-inning game, and I remember it concluding a total of about 4-minutes…

That was shocking to me! I didn’t realize how ‘lazy’ my favorite sport was.

But that’s our reality, so we have to take care of our athletes…

Here’s the 16-week program to getting young athletes to move better, so they perform better (in order of highest to lowest priority)…

Weeks 1-4: Hip & Shoulder Mobility

Passive Leg Lower

Do once daily,
Weeks 1-2: 2 sets X 12 reps each leg, AND
Weeks 3-4: 2 sets X 15 reps each leg…

8-Way Shoulder Circles

Do 2-3 times daily
Three circles clockwise and counterclockwise at each shoulder position
Keep reps slow and controlled…

Weeks 5-8: Rotary Stability (Braking Systems) & Core Stability

Bird Dogs

Do once daily,
Add band resistance if necessary,
Weeks 1-2: 2 sets X 12 reps each leg, AND
Weeks 3-4: 2 sets X 15 reps each leg…

Super Plank

Do once daily,
Weeks 1: 1 set X 30-45 second hold,
Weeks 2: 1 set X 45-60 second hold
Weeks 3: 2 sets X 30-45 second hold
Weeks 4: 2 sets X 45-60 second hold, and
CLICK HERE for the Plank-Up progression if needed…

Weeks 9-12: Ankle Mobility & Glute Activation

Ankle Circles

Do 2-3 times daily
Three circles clockwise and counterclockwise at each ankle position
Keep reps slow and controlled and reach into those ‘corners’…

Single Leg Floor Bridge

Do once daily,
Add band resistance if necessary,
Weeks 1-2: 2 sets X 12 reps each leg, AND
Weeks 3-4: 2 sets X 15 reps each leg…

Weeks 13-16: Hurdle Step & Squatting Patterns

Super Mountain Climbers

Do once daily,
Incline to regress OR decline to progress intensity,
Weeks 1: 1 set X 30-45 seconds,
Weeks 2: 1 set X 45-60 seconds,
Weeks 3: 2 sets X 30-45 seconds, and
Weeks 4: 2 sets X 45-60 seconds…

Squat Pattern Progression

Do once daily,
Weeks 1-2: 2 sets X 12 reps, AND
Weeks 3-4: 2 sets X 15 reps…

2 Comments/by Joey Myers

Multi-Sport Vs Early Specialization: Why Bad, Dangers Of, & Injuries In Young Child Athletes

Move Better, Sticky Coaching

Learn more about multi-sport versus early sport specialization…why it’s bad, the possible dangers of early sport specialization, and injuries found in young child athletes who specialize in one sport.

The Biggest Lies In Early Sport Specialization

I may be shooting myself in the foot on this one, but I feel it is my duty to educate parents and coaches that today, early sport specialization is an epidemic among younger athletes. And it’s caused by a paper tiger need to stay competitive. Nothing fires me up more than coaches NOT allowing their players to play other sports throughout the year.

In this post, I’ll address these three things:

Smart Coaches Focus on Long Term Athlete Development,
Stop Early Sport Specialization, and
Why Early Specialization in Baseball or Softball May Be Dangerous to an Athlete’s Health.

Smart Coaches Focus on Long Term Athlete Development

I feel bad for oblivious parents in youth baseball and softball nowadays. Their motivation to “catch-up” to the competition is HUGE because they don’t want to see their child sitting on the bench. And rightfully so.

So, what is a parent to do? Spend $100-200 per month on a travel team that promises tournament play every weekend, plus three practices during the week…all year long! The goal is reps, reps, reps. That’s how they see getting to the 10,000 hour mark of sport mastery.

I’m here to tell you this approach is VERY misled.

When I hear this, I see these parents spinning their tires. Sure, they may get to those 10,000 hours, but at what cost?

And does it really take 10,000 hours?

You’ll find out shortly…

Be honest with yourself,

Do you subscribe to the 10,000 hour rule of “the more reps the better”, I talked about earlier? You’ve read The Talent Code right?

Well, like 3-times NY Times best selling author, Tim Ferriss, says in the video above, most of the time people are spending their 10,000 hours of “deliberate practice”, practicing the wrong things. In this since, it’s not how you study, but what you study that counts.

What do we study then?

Human movement rules that are validated by science.

It’s doing the right things, and then doing those things correctly.

So, what does Long-Term Athletic Development look like?

It’s diversifying an athlete’s movement background early on. Let’s look at a Scandinavian Study that will shock you…

SCIENCE-BASED TRAINING:

Improve your hitting strategy dramatically by applying human movement principles.

Learn not only how and what to train but also the science behind the methods.

Right Course For You? Take Quiz Now

Stop Early Sport Specialization

Photo courtesy: IYCA.org

Wil Fleming from the International Youth & Conditioning Association (IYCA), which I’m a member of, put out a post that highlighted a recent Scandinavian Study that several researchers (Moesch, Elbe, Haube and Wikman) published in the Scandinavian Journal of Medicine and Sport Science.

The researchers asked elite athletes and near elite athletes to answer questions about their experiences in athletics regarding their training and practice throughout their career:

The near-elite athletes actually accumulated more hours of training than the elite athletes prior to age 15.
By age 18 the elite athletes had accumulated an equal number of hours training to the near elite athletes.
From age 18-21 elite athletes accumulate more training hours than near elite athletes.
Elite athletes said that they passed significant points in their career (first competition, starting a sport) at later dates than the near elite athletes.

What the Scandinavian Study suggests is early sport specialization was found to be a likely predictor of classification as a near-elite athlete. According to the aforementioned IYCA article link,

“Despite much evidence that early specialization can lead to higher levels of burnout and dropout, many coaches still believe that the only way athletes can reach 10,000 hours of deliberate practice is to begin specialization at an extremely early age.”

What’s more…

According to David Epstein, in his book The Sports Gene: Inside the Science of Extraordinary Athletes, it’s a hardware AND software issue. Not just nature OR nurture, but both! You can’t have the latest greatest software on a 5 year old computer, just like you can’t have the latest greatest computer running Windows ’98.

Young athletes MUST develop the hardware early, between ages 10 and 15 years of age, which means playing other sports that aren’t one-side dominant like baseball/softball, golf, or tennis. Ideally, Martial Arts, Dance, Gymnastics, Swimming, Football, Basketball, etc.

This updates the hardware.

Then, from 16 to 18 years of age or so, it’s smart to start specializing, so the athlete can update their software for that sport. From David Epstein’s research, athletes that generalized early on, did better at the sport they specialized in later, than athletes that specialized in the same sport early on. The latter may have more sophisticated software, but their running it on a 5 year old computer.

Here’s evidence, validated by science, that the 10,000 hour deliberate practice rule can be misleading. The key is a well-rounded movement experience for young athletes, at least if you want to give them a better shot at achieving the elite athlete status.

This is Long-Term Athlete Development in a nutshell.

Why Early Specialization in Baseball or Softball May Be Dangerous to an Athlete’s Health

Photo courtesy: Health.HowStuffWorks.com

This was my story with baseball…

I played 17 years of baseball as a right handed hitter and right handed thrower.

At the time, taking reps on my left side, to me, was a complete waste of time.

Imagine going to the gym everyday and doing one hundred-fifty bicep curls with a 30-pound dumbbell using your right arm only.

This next statement will get me in A LOT of hot water with my switch-hitting teammates…

But switch-hitting DOES NOT give as big a competitive advantage that everyone thinks. Of course, switch hitting from the standpoint of a coach writing a competitive lineup, or that switch-hitters are more balanced athletes from a human movement perspective, sure. But not to the performance of the individual hitter.

Before you get upset, think about it…

Did Babe Ruth feel the need to switch hit? How about Ted Williams? Do you think Miguel Cabrera, Mike Trout, or Andrew McCutchen feel the need to see a breaking ball “come into” them?

No.

A hitter will collect data and make adjustments accordingly, whether they’re facing a righty or lefty pitcher.

Not only is baseball or softball one of the most imbalanced sports you can play, but it’s also one of the least active, next to golf. I read or heard a study somewhere that analyzed the action in a 7-inning baseball game, and on average, a player will have 4-minutes of real activity.

Now, that’s saying something about the state of this sport!

Heck, want to know my thoughts on the increase in pitcher Tommy John surgeries?

Check out this post from Grantland.com titled, “The Tommy John Epidemic: What’s Behind the Rapid Increase of Pitchers Undergoing Elbow Surgery?”

Is the cause:

Low/high pitch counts?
The move to the 5-man rotation?
Faster arm speeds?
The angle of the elbow during the throw? OR,
“Unnatural” torque produced by the body in an overhand throwing position (versus underhand)?

In the grand scheme of things, I believe it’s none of these. The damage is being done much sooner than this.

The damage is being done when young athletes are choosing (or being forced, in the case of less informed High School coaches) to specialize in one sport. The above bullet points are just the straws that break the camel’s back…or ahem, elbow.

I ask all my new hitters what other sports they play or participate during their hitting evaluation. Here is a list of sports developing a diversified (GOOD) or specialized (BAD) movement athlete…

GOOD (well rounded sports):

Gymnastics (recommended),
Dance (recommended),
Martial Arts (recommended),
Soccer,
Football (everyone but kickers and quarterbacks), and
Basketball.

BAD (one-sided sports):

Baseball/Softball,
Football: kickers and quarterbacks,
Tennis,
Golf,
Volleyball (serves and spikes), and
Olympic Throwers & Shot Putters.

Okay, so what can you do if you’re a parent or coach stuck in this rat-trap? Three things:

On the 10,000 hour deliberate practice rule – it’s not about reps, reps, reps. It’s not how you study, but what you study that counts. Make sure the hitting information you’re learning is validated by science. For coaching resources, look into the IYCA I mentioned earlier, and the Positive Coaching Alliance.
Early Sport Specialization – DON’T do it! The Scandinavian Study proved that young athletes who specialize early will most likely experience burnout and dropout, along with limit the level they can achieve in their sport.
Higher Injury Rates – you’re making a BIG mistake when you decide to play only baseball or softball. Make sure to play other balanced sports that I mentioned in the “GOOD (well rounded sports)” section above.

8 Comments/by Joey Myers

Kinetic Arm Path Protective Sleeve For Baseball & Softball Pitching | Perfect Throw Trainer 2022 Review & Discount Code

Move Better

We interview the Kinetic Arm founder Jason Colleran, and discuss his arm path protective sleeve for baseball pitchers. This is a great review of the best perfect throw trainer in 2022, AND we have a discount code for you!

The Kinetic Arm Interview With Coach Jason Colleran

In this interview, we discuss the following:

Many things that differentiate you from others and it’s MAT, explain MAT a little bit…
Talk a little bit about some of the things you’re seeing out there the pitchers that are coming to you…
“I’ve got one research paper with 3D mathematical models showing you need over 2000 pounds of force, as compression shearing to get even a 1% change in length. And a 1% change in length for, ligaments that’s called a grade one strain or sprain.”
Is all stretching bad or is there a time and a place for it?
What’s your view on weighted ball throwing programs?
What’s your view on the force plate metrics some experts are relying on?
The Kinetic Arm reduces stress on elbow-shoulder and guides arm into the right positions, is that a fair assessment?
And pitchers are using the Kinetic Arm to rehab Tommy John surgery?
Is the Kinetic Arm available in youth sizes yet?
Where can people find you, Jason?

CLICK HERE to download the PDF transcript of the interview. CLICK HERE if you wanted to listen to this on the Swing Smarter Hitting Training podcast.

0 Comments/by Joey Myers

How To Increase Body Rotational Power With Strength And Mobility Exercises For Baseball & Softball

Body Rotational Power Thoracic Spine Strength, Mobility, & Stretching At Home Exercises For Baseball & Softball

Build More Power, Move Better, Sticky Coaching

Learn how to improve your body rotational power with thoracic spine strength, mobility, and stretching exercises you can do at home for baseball and softball players.

Where Stride Landing Counter-Rotation Is And How To Get It (Flexibility & Strength Exercises)

This video post is going to answer the following reader question:

“What flexibility work do you do with your trainees to enhance counter-rotation of the torso as the foot lands open?”

This questions stems from how I teach hitters to ‘show their numbers’ to the pitcher during the load, as close to stride landing as possible. But for this to work, here’s the kicker, the hitter MUST land open with the bottom half…front foot open between 45 and 60-degrees.

This creates what some coaches call torque, or counter-rotation of the shoulders-to-pelvis. These are basic walking mechanics of the spine…and is why, as your right leg swings forward, so does your left arm. How do we optimize this action with our hitters using flexibility and strengthening?

SCIENCE-BASED TRAINING:

Improve your hitting strategy dramatically by applying human movement principles.

Learn not only how and what to train but also the science behind the methods.

Right Course For You? Take Quiz Now

I’m about 8-weeks into an online gymnastics strength training course through GymnasticBodies.com myself. I’ve finished their Fundamentals course, and currently working through their Handstand course.

GymnasticBodies.com Fundamentals Course Deal

Photo courtesy: GymnasticBodies.com

CLICK HERE to get $25 OFF full price of $100 for their Fundamentals course. I don’t get paid if you purchase the course. I just LOVE what they’re doing, and believe ALL hitters MUST be engaging in this type of mobility and strength training.

(PLEASE NOTE: I’m not sure how long this deal will be up, so jump on it!)

Why am I putting myself through this training?

#1: as my wife will tell you, this is a gross obsession of mine.

And #2: I wanted to pick up a few things about body-weight training mobility and stability for my hitters.

One of my guiding principles is if you aren’t growing, then you’re dying.

And if you’re a coach that takes mentoring young athletes seriously, then you MUST be subscribing to the same proactive learning principles.

So, in the above video, we go over:

Rotation v. Anti-Rotation (acceleration v. braking systems)
Rotation stretch – hold each side for at least 30-secs
Rotation strengthen:
- Windshield Wipers – do 10 repetitions each side
Anti-Rotation strengthen:
- Side Plank (anti-side bend) – start off with holding for 30-secs, then increase by 15-secs after mastery
- 3-Point Plank (anti-rotation of pelvis) – start off holding for 30-secs, then increase by 15-secs after mastery.

ENJOY!

0 Comments/by Joey Myers

Swing Weight On Back Foot, Transfer, Distribution, And Stance Footwork Hitting Drills For Baseball & Softball Batting

Get On-Time, Move Better

Discover the secret to swing weight on the back foot, weight transfer, distribution, and stance footwork hitting drills for baseball and softball batting.

Baseball Hitting Drills For Youth: DO NOT Be “That Guy”

So, this is what I have to deal with on a weekly basis. I also want to apologize in advance, this is a little bit of a rant. Before going into the baseball hitting drills for youth, here’s some context, it all started when I posted this image of Buster Posey in his ‘Float’ position on Twitter (CLICK HERE for Twitter thread):

Baseball Hitting Drills for Youth: Buster Posey 'Floating'

Buster Posey photo courtesy: Ezra Shaw/Getty Images

The caption I put over the Twitter image stated: “Hitting Misconception: ‘Keep the back knee inside the foot’. Buster Posey is ‘floating’ with his knee over ankle…”

This is when my conversation with @13tys started…

@13tys: his knee is inside his foot! No?

@hitperformlab (Me): nope, knee floating slightly off center of ankle.

@13tys: just showed the same pic to my 11yr old and asked him, reply “are you stupid? His knee is inside his ankle”.

(This is when I get the feeling that I was dealing with “that guy”)

@hitperformlab: he’s kind of bias don’t you think? Lol

@13tys: just showed the pic and asked. I usually use my 9 and 11 yr olds to call a spade a spade. They don’t know baseball politics.

@hitperformlab: it’s not the ideal angle, I’ll find another. You believe in keeping the knee inside at all costs?

@13tys: you don’t have to, but the further back it goes, the tougher u make hitting. Already tough enough w/o that much movement!

@hitperformlab: C’mon man! Had to prove to your 10yo I’m not “stupid” lol. Just did simple Google image search.

(Here are the two images of Buster Posey I posted to the baseball hitting drills for youth Twitter thread)...

Buster Posey photo courtesy: www.BayAreaSportsGuy.com

AND

Buster Posey photo courtesy: InWriteField.com

@13tys: still, we are looking at the same thing and seeing different things. To me, that knee is still not on top of the ankle.

(by the way, in the beginning of our Twitter conversation, I said “knee floating slightly off center of ankle”)…

@hitperformlab: let me get my 2 year old to comment on your comment lol

@hitperformlab: Posey is creating torque in his back hip. Also depends on the severity of the leg kick, Posey’s is about medium…hope this helps

@13tys: creating torque?? Seriously? This is y kids are so confused by their “hitting coaches” #keepitsimple

(Then like the “good American citizen” he is, posts a screenshot of the definition of “Torque”)…

@hitperformlab: I’m talking to you, not to kids. Read Dr. Kelly Starrett’s book The Supple Leopard.

@13tys: sorry, My experience and knowledge come from yrs in cages & video w/ the best hitters ever, some come from books on crossfit

@hitperformlab: book that’ll rock you’re isolated hitting world? Anatomy Trains by Thomas Myers.

(Then there was radio silence…)

SCIENCE-BASED TRAINING:

Improve your hitting strategy dramatically by applying human movement principles.

Learn not only how and what to train but also the science behind the methods.

Right Course For You? Take Quiz Now

FIRST of all, if spending years in the cages AND analyzing video of the best hitters ever, magically made you know EVERYTHING you need to know about effective hitting, then we wouldn’t have the problem we do today with guys like this, coming up with effective baseball hitting drills for youth hitters.

“That guy” is a soaked sponge, and has reached his ceiling of knowledge when it comes to hitting.

If experience, cage work, and analysis were the only standard of learning the swing, then we’d all have to accept what Alex Rodriguez shared about the secret to his swing during the 2015 World Series FOX Sports broadcast…

How he talked about keeping the barrel above his hands when hitting. And we ALL know how well that little tip would help our hitters 😛

And SECOND, this “talking down to you” TWEETitude, is a sure sign of an inferior coach, nevertheless, a knucklehead for a human being.

Slightly off topic…

Read this Business Insider article titled, “4 behaviors are the most reliable predictors of divorce”.

Guess which one of the ‘4 horsemen of the apocalypse’ is the worst offender in marriages…

CONTEMPT (aka, the “talking down to you” attitude).

Okay, back on topic…

Look, if we as coaches don’t have a solid foundation in human movement principles, validated by science, then we’re pissing in the wind! Without this foundation, conversations about hitting would model a Merry-Go-Round. Many of you have experienced this ridiculous insanity in popular online hitting forums.

Look at this slow motion video of Buster Posey. Look at the difference of the back knee position (over the ankle, slightly off center) at the 0:03 video mark, versus at the 0:09 video mark during the fall forward…

Here’s the holdup with hitting coaches, even ones I agree with on a majority of things,

They think that the back knee MUST stay inside the foot at ALL times. So, they teach ALL their hitters to do this, often putting the hitter’s back knee in an unnatural and awkward position before Forward Momentum.

If you think this knee position is healthy, then CLICK HERE to learn how bad putting the knee into a ‘knee valgus’ position is to our youth athletes from FunctionalMovement.com.

In addition,

These same instructors may also suggest and teach there hitters that when the back knee gets over the ankle, that it’s a BAD thing.

This couldn’t be further from the truth.

The shifting of the knee back over the ankle should have a purpose. A couple baseball hitting drills for youth concepts:

A timing mechanism that I like to call the ‘Float’, AND
Creating torque, or stability, in the back hip.

Baseball Hitting Drills for Youth #1: Using the ‘Float’

A ‘Float’ is a timing mechanism the hitter uses just before falling forward. It generally can be observed as a slight weight shift back towards the catcher before falling forward.

With the ‘Float’, the severity of the knee shift will depend on the leg kick. The higher the leg kick, the more the shifting of the knee over the ankle may have to happen.

For example, Willie Mays didn’t have much of a weight shift (or Float) back, he just fell forward with a slide step:

However, watch slow motion video of Josh Donaldson, who has a high leg kick, and you’ll see him virtually ‘pause’ on one leg, before his fall forward:

Baseball Hitting Drills for Youth #2: Creating Hip Torque & Stability

Okay, so what is creating torque to stabilize the back hip mean? Let Dr. Kelly Starrett, Physical Therapist and owner of San Francisco CrossFit, at MobilityWOD.com explain its importance:

Here’s a baseball hitting drills for youth coaching cue that I use…

Borrowed from Dr. Kelly Starrett, I say to my hitters “screw the back ankle into the foot”. I also advise them to point the back toe slightly inward towards the pitcher at setup, and to keep it there while screwing the ankle in. The keyword is slight, not a lot.

Take a look at this video of Jose Bautista fouling a ball off, and watch how he ‘bows’ his back knee in, but at about the 0:06 second mark (when he begins his fall forward), the back knee starts to shift back towards the catcher…his back hip and thigh bone are searching for stability after being put in an unstable internally rotated (knee valgus) position at setup:

Now, CLICK HERE to watch this video clip of Ted Williams, and keep an eye on the back knee action between the 0:06-0:15 video mark. Sorry, this YouTuber disabled the embed code so I couldn’t embed the video here.

What did arguably one of the best hitters of all time do with his back knee prior to Forward Momentum. Boy, didn’t it shift back over the ankle?!

How about this homerun hit by Asdrubal Cabrera (watch the slow motion chest view at the 0:41 second mark)…

One more video…

Check out Matt Kemp. As you can see, he starts with his back knee inside his foot, then watch for his back knee action prior to Forward Momentum:

Now, is this making baseball hitting drills for youth more complicated, like Mr. @13tys said?

Heck no! It takes about 5 to 10-mins to explain to my 7-year-old hitters, and they begin applying it in their swings. Easy peasy.

So after looking at all this, here’s the point of my baseball hitting drills for youth rant…

Don’t get caught up drinking the cool-aid of other hitting experts, blowhards, or “That Guy” without questioning what they’re saying. Remember, we aren’t just observers. We’re amateur scientists in a way.

I don’t claim to know it all. And am still learning. But I know for a fact, I’m on a better road than “That Guy”.

Look, I don’t mind being challenged, but if you don’t back up what you’re saying with human movement principles, that are validated by science, then you’ll lose. We aren’t debating baseball hitting drills for youth philosophies or theories…we analyze through the lens of validated science. Physics, Engineering, Bodywork, Biology, Chemistry, and Biomechanics.

I DO NOT care what level you played or coached at.

I DO NOT care if you’ve digested a million hours of slow motion video footage of only the BEST hitters.

I also DO NOT care if you’ve logged more hitting lesson hours than it takes to fly to Mars!!

If you don’t understand the human movement “rules”, then you DO NOT understand high level hitting, or better yet, high level human performance.

I know this may upset some of you out there. But I don’t care. The days of being “That Guy” are numbered. If you aren’t moving with us, then you’ll be left behind. And that’s the truth.

18 Comments/by Joey Myers

Best Functional Wrist And Tendon Strengthening Exercises At Home For Pain In Baseball & Softball Players | Best For Advanced Grip Strength & Pitching Velocity

Move Better, Sticky Coaching

Discover the best functional wrist and tendon strengthening exercises you can do at home if you have pain* for baseball and softball players. Learn the best wrist exercises for advanced grip strength, bat speed, and pitching velocity.

*If you’re having wrist pain, then see a medical professional first before doing any of these exercises. I am not a medical professional and DO NOT pretend to be one. This is only my advice after doing the research and connecting the dots.

Wrist Exercises VIDEO: Improve Hitters’ Flexibility & Strength In 2-Weeks

Wrist Exercises: Wrist Flexibility & Exercises For Hitters

Handstand GymnasticBodies.com. Photo courtesy: GymnasticBodies.com

This wrist exercises post is for Coach David Michael Enciso (DME). He mentioned having a couple girls that had stiff wrists, and was wondering about stretches.

To those that don’t know, I’ve been doing Gymnastics body-weight strength training through GymnasticBodies.com over the past four months. That link will give you $25 OFF their Fundamentals course.

I don’t get commission on that, I just think what Coach Sommers has put together is excellent training for baseball and softball players! By the way, Coach Sommers was the former US Olympic men’s Gymnastics coach. I’ve also recommended his program to quite a few of my hitting students and parents online and off.

I personally finished the Fundamentals 4-week course, and moved onto the Handstand course, which I’ve been working on for the past 2-3 months months.

However, I’d recommend my players completing the Fundamentals course first, then moving onto the Foundation courses, before moving onto Handstand.

In the video above, I show you all the wrist stretches and strengtheners that I do on a daily and bi-weekly basis for my Handstand training.

The wrist stretches alone got rid of a painful pinch on the backside of my right wrist (my throwing hand), that I’ve had for the last 5 years, at the bottom of the push-up position…the pinch was gone in 2-weeks!

Do the THREE stretches EVERYDAY as prescribed in the video,

AND

Do the FOUR exercises 3-sets X 5-repetitions each wrist, 2-3 times per week.

PLEASE keep me updated on any changes you find in your hitters, from these wrist stretches and exercises.

Another training device you should look into is Rotex Motion. Click Here for an experiment I did on that.

Make sure we’re swinging smarter by moving better 😉

6 Comments/by Joey Myers

Grip Strength Forearm Exercise Workouts For Baseball Softball Pitching Velocity Bat Speed

Grip Strength Forearm Exercise Workouts To Help Pitching Velocity For Baseball & Softball (More Than Just Bat Rotations!!)

Build More Power, Move Better

Discover grip strength forearm exercise workouts to increase pitching velocity and bat speed for baseball and softball players. It’s much more than just bat rotations, rice buckets, and weighted rollups! Learn from grip strength expert Jedd Johnson in this interview…

The Ultimate Forearm Workout for Baseball & Softball Players Interview with Jedd “Napalm” Johnson

What we go over in this forearm workout interview with Jedd Johnson: (read time is 21-minutes)

Where did the nickname “Napalm” come from?
What are some mistakes to forearm workout training that you see going on?
Why “finger” pull-ups aren’t a good decision…
What are eight forearm workout principles you guys work on for grip strength?
Why elbow issues can be solved through the shoulder or wrist, not the elbow…
Why the traditional wrist roller isn’t good for ball players, and how to make it more functional…
Ultimate Forearm Workout for Baseball (and Softball!)

This featured forearm workout training interview is one of twenty-four included in my NEW book…

Below is the full transcript of the forearm workout interview (Click Here for a pdf of the transcript you can download and print off).

0 Comments/by Joey Myers