Baseball Athlete Guide V1

: Sklz Baseball Athlete Guide V1 Baseball_Athlete_Guide_V1 welcome baseball programs 07 2015 newsletter

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Eric Young Jr.

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.

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.

Will Venable

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

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.

Rett Larson

Performance Specialist, EXOS

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.

Mark Verstegen

Founder and President, EXOS

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.

YOUR BASEBALL STRONG TRAINING TEAM ADD SOME EXTRA READY

SEE YOUR READY GROW

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.

BASEBALL

STRONG

ATHLETE GUIDE

TEST

SCORES PRE-TEST POST-PHASE

1

POST-PHASE

2 FINAL TEST

BROAD JUMP

____ft ____in ____ft ____in ____ft ____in ____ft ____in

PUSH-UPS

________

# of reps

________

# of reps

________

# of reps

________

# of reps

HURDLE DRILL

(continuous)

____________

# of reps

down and back

____________

# of reps

down and back

____________

# of reps

down and back

____________

# of reps

down and back

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

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

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.

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.

Don’t sweat the details. All you need to do is follow the Program. Go to

baseball.sklz.com and log-in.

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

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.

IMPROVE YOUR BASEBALL READINESS

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.

Tips For Success:

1. Plan 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.

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

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

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!

Evan Longoria

Professional Baseball Player

BASEBALL.SKLZ.COM