Baseball Athlete Guide V1
2015-07-30
: Sklz Baseball Athlete Guide V1 Baseball_Athlete_Guide_V1 welcome baseball programs 07 2015 newsletter
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SEE YOUR READY GROW YOUR BASEBALL STRONG TRAINING TEAM Like we said, Baseball Strong offers proven results. Use these drills to measure your improving power, strength and speed as you continue through your 9-week program. And remember, all the confidence you gain as a player as your performance increases, that’s almost immeasurable. BROAD JUMP TEST SCORES PRE-TEST POST-PHASE 1 POST-PHASE 2 Evan Longoria Evan is the 3rd baseman for the MLB’s Tampa Bay Rays. Longoria is a 3X MLB All-Star, Silver Slugger award winner, two-time Gold Glove Award Winner and is the Tampa Bay Rays all-time career HR and RBI leader. Consider adding the following products to your training and be ready for your game. And while you’re at it, be sure to recommend Baseball Strong to all your teammates. Eric Young Jr. FINAL TEST EY Jr. is a player with the Atlanta Braves. He is the son of former professional baseball player Eric Young. He was the National League stolen bases champion in 2013. He previously played for the Colorado Rockies and New York Mets. Will Venable ____ft ____in ____ft ____in ____ft ____in ____ft ____in Will is an outfielder for the San Diego Padres. Venable broke into the Major Leagues as a center fielder and has played mostly right field since his second season. Venable is a strong hitter and has finished among the top ten in the National League in triples four times and in stolen bases twice. Brett Bartholomew Performance Specialist, EXOS PUSH-UPS ADD SOME EXTRA READY Brett is the director of the NFL development program for all EXOS facilities and a lead coach for EXOS’ MLB program. Brett has worked with athletes that include major/minor league baseball players, Olympic athletes, world championship teams, elite members of the U.S. military and high-school athletes. ________ # of reps ________ # of reps ________ # of reps ________ # of reps PRO TEE TRAINING GRADE BATTING TEE A heavy-duty, instantly adjustable, and portable pro-level training tee. • Built to last due to heavy-duty, advanced design and construction • Rock-solid footing from its removable 8 lb base BASEBALL STRONG Rett Larson Performance Specialist, EXOS Mark Verstegen Founder and President, EXOS (continuous) HURDLE DRILL Rett is a performance specialist and coaches many of the Chinese Olympic teams and elite athletes for the National Games. Rett received his Masters degree in Exercise Physiology from the UNC – Chapel Hill where he was also an assistant strength coach. ____________ # of reps down and back ____________ # of reps down and back ____________ # of reps down and back ____________ # of reps down and back Mark is one of the world’s most innovative human performance experts. Verstegen pioneered the concept of integrated performance training and has brought that system through his global team to the world’s top athletes, teams, and sports organizations, the United States military, and leading Fortune 500 companies. QUICKSTER® VAULT NET 8 X 8 LARGE MOUTH NET The largest net available; wide mouth, stable base, built to last. • More hitting, less retrieving with 64 square feet of coverage – the largest net in baseball • Kickbacks are eliminated with ‘vault’ to catch and keep every ball ATHLETE GUIDE PROGRAM OVERVIEW Baseball Strong is a 30-minute, 3-times-a-week Program with the power to help improve your performance to transform your game. During this 9-week Program, you’ll complete 27 Training Sessions and fit in as many Recover Sessions as your body needs. This Program is broken down into Phases, Weeks and Training Sessions (see below) to improve Power, Strength and Speed. Each Training Session repeats 3 times so that you advance critical movements before moving on to a more complex Phase. Congratulations, You’re obviously committed to become a more powerful, stronger and faster baseball player. Featuring many of the high-intensity training techniques used to train World Series and MLB players and perfected by the game’s top coaches and athletes, Baseball Strong creates proven results—ones you can measure— in less time. Let’s get started! Don’t sweat the details. All you need to do is follow the Program. Go to baseball.sklz.com and log-in. We know you’re busy. That’s why we designed Baseball Strong to be one of the fastest, most efficient training programs available. Key to your success is scheduling your workout and recover days and sticking to them. DAY 1 DAY 2 DAY 3 WEEK 1 Power, Phase 1 Strength, Phase 1 Speed, Phase 1 WEEK 2 Power, Phase 1 Strength, Phase 1 Speed, Phase 1 WEEK 3 Power, Phase 1 Strength, Phase 1 Speed, Phase 1 POST-PHASE 1 TEST WEEK 4 Power, Phase 2 Strength, Phase 2 Speed, Phase 2 WEEK 5 Power, Phase 2 Strength, Phase 2 Speed, Phase 2 WEEK 6 Power, Phase 2 Strength, Phase 2 Speed, Phase 2 Phase – 3 Weeks Long Phase 1 – Foundational Phase Phase 2 – Developmental Phase Phase 3 – High-Performance Phase Weeks – 7 Days, 3 Training Sessions Week 1 – Introduce Movements Week 2 – Practice Movements Week 3 – Master Movements Training Session – 30-minutes, 3 Performance Pillars Evan Longoria Professional Baseball Player IMPROVE YOUR BASEBALL READINESS POST-PHASE 2 TEST WEEK 7 Power, Phase 3 Strength, Phase 3 Speed, Phase 3 WEEK 8 Power, Phase 3 Strength, Phase 3 Speed, Phase 3 WEEK 9 Power, Phase 3 Strength, Phase 3 Speed, Phase 3 POST-PHASE 3 TEST Power Includes plyometric and strength movements. Plyometrics help you build elasticity and explosive power while strength builds the foundation for this power. Strength Includes total body movements with added resistance to build the key muscle groups you need to be baseball ready. Speed Includes short, high-intensity drills to increase the foot speed, agility and leg stability you need to be faster on the field. B A S E B A L L . S K L Z . C O M Tips For Success: 1. P lan your training days. We recommend that you schedule Training Sessions on days that you don’t have practice and take a day “off” in between Training Sessions. 2. Find the right training space. You need access to a door and at least 10 sq. feet of space. * TIP: Set up the Door Anchor and have 2 Training Cables ready so that you can move quickly between movements (that’s why we gave you 2 sets of Flex Handles and 3 Cables). 3. Secure your Door Anchor—and let others know not to open the door during your training. 4. Know how to use Training Cables. Be sure to keep tension in the Cable throughout the entire range-of-motion. TIP: Change your load. If a session feels easy, press pause and increase the intensity of the Training Cable. 1. Double-wrap Cable around your feet. 2. Move further away from your anchor point. 3. Choose a heavier Cable—last rep feel easy? Trade up. Each rep should feel like work. 5. Fit in Recover Sessions. Take time to roll through Recover Sessions after each Training Session or any time you have time.
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