mlb position player final

8/7/2019 MLB Position Player FINAL

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20082009

Position Player

Off-Season Strength &Conditioning Manual


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SUCCESS IS NOTPERMANENT. IT MUST BE

MAINTAINED BY

PROGRESSING. OTHERS

MOVING FORWARD IN

KNOWLEDGE AND ABILITY

WILL LEAVE BEHIND THOSE

SATISFIED WITHYESTERDAYS

ACCOMPLISHMENTS.


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Arizona Diamondbacks Players,

I want to first and foremost commend all of you on your hard work throughout the 2008 season. It is important for you to begin

your off-season with some time off from training. Remain active but keep in mind you need to allow yourself time to recoverboth physically and mentally from the long season. The off-season program will allow you time to recover and prepare you for

the season to come.

Enclosed in this manual is your off-season strength and conditioning program. This program is designed to provide you with a

step-by-step plan to prepare you for spring training and the 2009 championship season. It is imperative that you understand

what is expected of you as a member of the Arizona Diamondbacks Baseball Club. It is our philosophy that you have theresponsibility to prepare yourself this off-season. Your performance was judged by what you did on the field last season. This

off-season provides you the time to concentrate on improving athletic qualities which can improve your performance on the

field next season. I challenge you to take your physical conditioning to the next level. Follow the program and make the

commitment to work hard, leaving no stone unturned.

Your development as a player is important to us. The program is designed to reduce the chance of injury and improve your

performance on the field. Many things are out of your control, however, how hard you work and commitment is completely inyour control. Set goals for this off-season, both short-term and long-term. Be realistic with your goals and make them

attainable. Document your progress by recording your workouts. By keeping track of your training you will be able to evaluate

your progress and make the necessary changes needed to reach your goals. Take the necessary time off to enjoy the holidaysand be sure to design your program accordingly. Avoid missing training days. Some uniquely gifted players are able to be

successful even when their approaches to training are not optimal, but these players cannot achieve their full potential in

baseball without improving their physical capacity to play the game.

You will need to have the self-discipline and motivation to follow all aspects of your training program daily to ensure that you

are working at the level expected of you. The accountability and responsibility rests solely on your shoulders. You should

report to spring training in peak condition to help prevent any chance of injury. You cannot afford muscle injuries in spring

training. Your ability to play the game at your full physical potential is an integral aspect of your development.

Due to the climate you live in, many of you will not have access to a baseball field. You will need to find a local indoor facility

to complete your speed, conditioning, and baseball skills work. Interval work should be performed on a treadmill. This will

serve as an alternative to outdoor conditioning.

You can contact me if you have any questions about the program during the off-season. If you have any special needs that you

dont feel are being addressed I will make every effort to give you the information or program you need. If you dont reach me

please leave a message and I will contact you as soon as possible. Have fun, work hard, and be safe. Prepare yourself to come

to spring training in peak condition. See you there!

Nathan Shaw

Major League Strength & Conditioning CoordinatorOffice: (602) 462-6231

Mobile: (602) 320-7269

E-Mail:[email protected]
mailto:[email protected]:[email protected]:[email protected]:[email protected]


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TABLE OF CONTENTS

1. Goal Setting/Program Periodization

2. Warm-Up & Flexibility Program

3. Trunk & Pelvic Stabilization Program

4. Shoulder, Elbow, & Forearm Program

5. Corrective Exercise

6. Baseball Conditioning/Speed & Agility Program

7. Alternate Indoor Training & Winterball Program

8. Sports Nutrition & Weight Management

9. Throwing Program

10. Off-Season Workout Program


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PRINCIPLES OF GOAL SETTING

All successful athletes should set goals for themselves and write them down. As a professional baseball player

reaching the major leagues should be your primary goal. However, you need to set both short-term and long-term achievable goals for each season.

FUNCTIONS OF GOAL SETTING

Effective goal setting serves three purposes:

1. Goal setting gives you direction so you can properly focus your time and energy.2. Goal setting provides feedback on your overall progress.

3. Goal setting can be a valuable source of motivation for you.

PRINCIPLES OF GOAL SETTING

A goal should:

1. Emphasize your performance and de-emphasize the outcome of the event.

2. Be as measurable and specific as possible, as opposed to vague and general.

3. Be both challenging and realistic.4. Be stated positively. No negativity.

5. Include different levels. Daily goals, short-term, intermediate goals, long-term, and dream goals.

6. Be explicit rather than implicit. Write goals down!

Write your goals here in your off-season manual and refer to them on a regular basis, making any

changes that you feel are necessary.

LONG-TERM GOALS: ________________________________________________________________

________________________________________________________________________________________________________________________________

SHORT-TERM GOALS: ________________________________________________________________________________________________________________________________

________________________________________________________________


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OFF-SEASON WEIGH-IN SHEET

Sept

15

Oct

1

Oct

15

Nov

1

Nov

15

Dec

1

Dec

15

Jan

1

Jan

15

Feb

1

Feb

15

March

1Weight

Pounds

Gained

Pounds Lost

Goal Weight: _______ Lbs.

Starting Weight: _______ Lbs.

Final Weight: _______ Lbs.


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ARIZONA DIAMONDBACKS PERIODIZATION PLAN

In order for you to improve physically and avoid injury you must be exposed to conditions that exceed the

physical demand of your sport. Periodization provides a goal-orientated and progressive plan that allows you toachieve your baseball specific goals by establishing the fine-line between training and overtraining.

PERIODIZATION COMPONENTS

Year-Round Plan

Position Specific

Intensity

Volume

Sets/Reps

Rest

PERIODIZATION PRINCIPLES

Specificity

Overload

Progression

Recovery

COMPONENTS OF A BALANCED PROFESSIONAL BASEBALL PROGRAM

Position Specific Resistance Training Program

Interval Running Program

Warm-Up and Flexibility ProgramCore Strength Program

Rotator Cuff Program

Forearm Program

Position Specific Speed, Agility, and Plyometric Training

PERIODIZED TRAINING PHASE CALENDAR:

PHASE I ACTIVE RESTMINOR LEAGUE: MID-SEPTEMBER TO MID-OCTOBER

MAJOR LEAGUE: OCTOBER

The goal of this training phase is to allow for physical and psychological recovery. In order to recover from the

demands of the season no formal running or lifting program is scheduled. Instead, you should maintain fitness

level by simply staying active

PHASE II GENERAL PREPARATION

MINOR LEAGUE: LATE OCTOBER TO DECEMBER


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MAJOR LEAGUE: NOVEMBER TO DECEMBER

The goal of this training phase is to re-establish base conditioning levels. Also to build functional strength in

ligaments, tendons, and major muscle groups. This is necessary to support the development of strength andpower in later phases.

TRANSITION #1 OFF CHRISTMASNEW YEARS

PHASE III SPECIAL PREPARATIONMINOR LEAGUE: JANUARY, FEBRUARY

MAJOR LEAGUE: JANUARY TO MID-FEBRUARY

The goal of this training phase is to continue developing maximum functional strength and to optimize sport-

specific usable strength, speed, and power. Most importantly, baseball specific skill work is being incorporatedinto the program.

TRANSITION #2 OFF WEEK BEFORE SPRING REPORT

PHASE IV PRE-SEASON (SPRING TRAINING)MINOR LEAGUE: MARCH

MAJOR LEAGUE MID-FEBRUARY TO MARCH

The goal of this phase is to allow for conversion from the off-season to in-season training programs. Many

players from different parts of the country and the world will report in various levels of physical fitness. It is

imperative that the program be flexible in allowing the least fit athlete to not be injured training, while at the

same time aggressive enough to benefit the athletes that report to camp physically ready to compete. Thisespecially applies to pitchers.

PHASE V IN-SEASONIN-SEASON I APRIL, MAY (EARLY SEASON)

IN-SEASON II JUNE, JULY, AUGUST (LATE-SEASON)

The goal of this phase is to provide a flexible, yet structured training program that meets each individuals needs.

Baseball skill work and scheduled games are prioritized. The periodized component of this phase factors in

the fatigue, heat, and travel schedules that directly impact performance over the course of a baseball season.Specific strength, speed, power, and conditioning losses are expected as the lengthy season progresses.

However, consistent program adherence can limit losses to less than 20%.


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FLEXIBILITY

Flexibility is a major training component that simply cannot be neglected. Baseball skills arerepetitive movements that confine the joints within a restricted range of motion that reduces flexibility.The goal of this program is to improve each players flexibility.

REASONS FOR LACK OF FLEXIBILITY

Muscle imbalance between muscles on opposite sides of the joints.

Inability to move a joint because of injury.

Overuse activity (baseball movements) without completing range of motion.

Aging also affects tissue elasticity as muscle mass atrophy occurs. Progressive muscle loss results frominjury and de-conditioning.

A large increase in muscle bulk may adversely affect range of motion, impeding joint movement.

PURPOSE OF STRETCHING

Increase and maintain the complete range of joint motion.

Prevent joint sprains, muscle strains, and re-injury. A muscle can be stretched 1 times its restinglength before it tears.

Improve work capacity. Stretched muscles require less energy.

Increases stride length, which improves speed development.

Plays a major role in warm-up and cool-down. It results in increased blood flow and joint lubrication tothe stretched muscle.

STRETCHING GUIDELINES

Warm-up. This can be accomplished by a short jog, riding a stationary bicycle, or jumping rope. Theprimary purpose of the warm-up is to increase your core temperature and raise the temperature of the

muscle.

Never bounce or stretch in jerky movements. This will cause tight tissues to contract and increase thepossibility of microscopic tears. Emphasize rhythmical movements.

Exhale during the work phase of the stretch and inhale as the body returns to the starting posture. Neverhold your breath.

Do not hold a painful stretch.

MOVEMENT PREPERATION AND FLEXIBILITY

Movement preparation and flexibility are key components of your training program that should be emphasized

and implemented daily to train injury-free. Include a five minute warm-up consisting of jump rope, bike, or a

short jog. Also implement the medicine ball warm-up before lifting and the movement preparation and

flexibility program as outlined prior to any conditioning activities.


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MED BALL WARM-UP PROGRAM

Implement before lifting

Substitute 6 to 8 lb. dumbbell if a medicine ball is not available

CHOPS(15 REPS)

ROTATIONS

(25 REPS)

DIAGONAL

CHOPS

(15 REPS

EACH SIDE)

DIAGONALCHOPS

(15 REPS

EACH SIDE)


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MOVEMENT PREPERATION AND FLEXIBILITY PROGRAM

Implement before conditioning programs

1. HIGH KNEES(10 YDS)

2. BUTT KICKERS(10 YDS)

3. HURDLE WALKS - FORWARD &REVERSE (10 YDS)

4. SIDE SHUFFLE (20 YDS EACHDIRECTION)

5. BACKPEDAL(20 YDS EACH DIRECTION)


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6. FRONT / BACK LEG SWINGS (15 EACH LEG)

7. SIDE/SIDE LEG SWINGS (15 EACH LEG)

8. 3-WAY HAMSTRING (HOLD 15 SEC EACH POSITION)


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9. SQUAT/HANDS DOWN GROIN (HOLD 15 SEC)

10.HOOK AND LOOK (HOLD 15 SEC EACH SIDE)

11.KNEE TO CHEST (HOLD 15 SEC EACH SIDE)

12.FIGURE 4 (HOLD 15 SEC EACH SIDE)


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13.HIP CROSSOVER (10 X EACH SIDE)

14.SCORPIONS (10 X EACH SIDE)

15.WALK UP CALF / ACHILLES (HOLD 15 SEC EACH SIDE)


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16.STANDING TRUNK ROTATION (10 X EACH SIDE)

17.BENT-OVER TRUNK ROTATION (10 X EACH SIDE)

18.REACH UP (HOLD 15 SEC)


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19.FRONT / BACK ARM SWINGS (10 EACH SIDE)

20.SIDE / SIDE ARM SWINGS (10 EACH SIDE)

21.THROWING ARM ACROSS 22.THROWING ARM ABOVE(HOLD 15 SECS) (HOLD 15 SECS)


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23.WRIST / FOREARM(HOLD 15 SECS)


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TRUNK & PELVIC STABILIZATION PROGRAM

Introduction

The trunk and pelvic stabilization program is a unique series of exercises designed to improve balance,

coordination, strength, and endurance of the trunk and pelvic muscles.

The program begins by tightening the abdominal muscles (specifically the internal and external obliques) to

produce a neutral pain free spine position. Imagine gently pushing your belly button towards your spine to findyou neutral position. While holding the neutral position, the trunk muscles tighten, the pelvis tilts and the

curvature of the low back decreases. The position results in decreased pressure on the spine. The spine must

be kept in this position during all exercises. This is very difficult but extremely important.

After finding the neutral position, a series of exercises then follows which trains the body to move the arms andlegs while maintaining the neutral position and therefore protecting the spine from injury. This program if done

3 to 5 times per week has proven to be successful in improving performance, preventing injuries, maintaining

proper spine mechanics and prolonging careers in professional baseball players.

To begin the program one should start with the beginner trunk. Do 3 to 5 sessions of this program with no

problems and then advance to the next level (Intermediate). Do 7 to 10 sessions of the intermediate trunkprogram. If the program can be done with ease then move to the next level (Advanced). If the program can not

be done with ease, then stay at this level.

Do 7 to 10 sessions of the advanced trunk program. If the program can be done with ease then I add 1 exercise

per session from the physio-ball or the med-ball program. Continue this progression until you have total of 5

exercises from the physio-ball or the med-ball program combined with the advanced trunk program.

Beginning PositionFeet on wall or ground

Lateral abdominal muscles

tightenedNeutral pain free position obtained

(Draw in Maneuver) (Pelvic Tilt)

**This position must be maintained withall exercises

Disclaimer:

The exercise program described in this manual may not be appropriate for everyone. All individuals should consult their physician

regarding the advisability of undertaking the activities suggested in this program. The Arizona Diamondbacks Baseball Club SportsMedicine Team is neither responsible, nor liable for any harm or injury resulting from this program or the use of the exercises or

exercise devices described herein.

Copyright Arizona Diamondbacks Baseball Club Sports Medicine Team 2006. Copyright laws protect this manual. It is intended for

private use only, and all other rights are expressly reserved. Any unauthorized reproduction, distribution, or exhibition is prohibited

without written consent from the Arizona Diamondbacks Baseball Club Sports Medicine Team.

All Rights Reserved


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Beginner Trunk

Pelvic Tilt / Draw in*Feet on wall

*1 set of ten reps

*Hold each rep for 5 secs

Bridging*Feet on wall

*5 reps at 2 height

*5 reps at 4 height

*5 reps at 6 height


Dead Bug (A)*Supported march, touch wall

*1 set of 1 minute

*Alternate feet every 10secs

Dead Bug*Unsupported marching

*1 set of 1 minute

*Alternate feet every 10

secs*Light touch only

Prone Leg Lift*Straight Leg Lifts

*1 set of 10 reps each leg

*Hold each rep 3 secs

Partial Sit-ups*Feet on wall with elbows up

*1 set of 10 reps


Dead Bug (B)*Supported march, push

wall*1 set of 1

minute

*Alternate feetevery 10 secs


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Prone Leg Lift*Bent leg Lifts

*1 set of 10 reps each leg


Intermediate TrunkPelvic Tilt / Draw

in*Feet on floor

*1 set of ten

reps*Hold each rep

for 5 secs

Bridging*Double leg

*2 sets of 1

min or 20 repswith a 5 sec

hold on each

*Rest 30 sec

between sets

Dead Bug*Unsupported single

extremeity*L arm and L leg; R

arm then R leg

*1 set of 2 min*alternate one

extremity at a

time*Hold each rep

5 secs

*Modify with

Floor or wall if

necessaryProne Arm & Leg

Lifts*Lift straight R leg,hold then relax

*Lift straight L leg,hold then relax

*Lift L arm and hold


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*Lift R arm and hold

*Hold each extremity5 secs

*1 set of 5 reps for

each extremity

Partial Sit-ups*Unsupported*Feet up and elbows

up

*Chin in

Prone Arm & Leg

Lifts Bent*Lift R leg, hold then

relax*Lift L leg, hold thenrelax

*Lift L arm and hold

*Lift R arm and hold*Hold each extremity

5 secs

*1 set of 5 reps foreach extremity

Partial Sit-ups*Unsupported

*Feet up and elbowsup

*Chin in


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Advanced TrunkBridging*Feet on wall

*5 reps at 2 height

*5 reps at 4 height

*5 reps at 6 height*Hold each rep 5 secs

Dead Bug*Unsupported R arm & L leg*Unsupported L arm & R leg

*Alternate every 10 seconds

*2 sets of 2 minutes

*Modify w/ wall if needed*Rest 30 sec between sets

Bridging

*Single leg bridge feet on ground*Alternate feet every 5 sec

*1 set of2 minutes or 20

reps

Partial Sit-ups*Unsupported*Feet up and hands up*Chin in

*1 set of 10 reps


Prone Diagonals*Lift R arm and straight L leg*Lift L arm and straight R leg

*1 set of 10 reps each

diagonal*Hold each rep 5 secs

Partial Sit-ups*Unsupported

*Feet up and hands up


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Prone Diagonals*Lift R arm and bent L leg

*Lift L arm and bentR leg

*1 set of 10 reps

each diagonal



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STABILITY BALL PROGRESSIONSBridging*Double leg w/ back on ball

*1 set of 10 reps

*1 set of 1 minute

hold

*Single leg w/ back on ball

* 1 set of 10 reps or

1 set of a minute*If you are unable to

do this then do

double leg up and

single leg down

*Double Leg w/ Feet on ball*1 set of 10 reps

*1 set with a minutehold

*Double Leg w/ feet on ball

Knees Bent

*1 set of 10 reps or*1 set with a 1

minute hold

*Single leg w/ foot on ball

*1 set of 10 reps or

*1 set with a minutehold


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Prone *Exercises can be done with weights or tubing in hands*Prone Flies

*1 set of 10 reps

*Hold each rep

seconds

*Prone Swim

*1 set of 10 reps*hold each rep 3

secs

*Prone Superman

*1 set of 10 reps

*Hold each 3 repsseconds

*Prone Arm & Leg

*1 set of 10 repseach diagonal

*Hold each rep 3

secs


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Abdominal Exercises

With Weights With TubingAb Crunches

Forward

*1 set of 10* 5 sec reps

Ab Crunches Right


Ab Crunches Left*1 set of 10

* 5 sec reps

AB Crunch

Diagonal R w/ L

leg lift


AB Crunch

Diagonal L w/ R

leg lift*1 set of 10

* 5 sec reps


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SHOULDER & ELBOW PROGRAM

Choose one of the following programs 2 to 3 times a week for 2 to 3 sets of 15 repetitions. Perform the

exercises using a 3 to 5 lb. dumbbell or tubing.

PROGRAM #1 SHOULDER ISOTONICS

STANDING

FLEXION

ABDUCTION

SCAPTION


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PROGRAM #2 SHOULDER PRONETS YS WS

TS

YS

WS

WSCONTINUED

SIDE-LYING

EXTERNAL

ROTATION @ 0

DEGREES


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EXTERNAL

ROTATION @ 90DEGREES

D2 EXTENSION

RETRACTION


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PROTRACTION


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ELBOW ISOTONICS

This program should be implemented 2 to 3 times per week incorporating 2 to 3 sets of 15 repetitions utilizing

variable weights.

FLEXION

EXTENSION

RADIAL

DEVIATION


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ULNAR

DEVIATION

PRONATION

&SUPINATION


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POOL WORKOUT PROGRAM

Water is one of the best ways to add resistance to any movement. For overhand athletes it is a great way to strengthenthe rotator cuff and scapular stabilizers. The key to utilizing this type of resistance is to warm up properly, and not

overdue any of it. It is important for overhand athletes that are using this for strengthening to only use the Free StyleTechnique, or the Breast Stroke.

WARM-UP:

Be sure to keep your shoulders and hands under water.

25 forward arm circles

25 backward arm circles

25 front and backs

All warm up exercises are done at a medium pace

WORKOUT PROGRAM

WEEK/DATE VOLUME25 YARD POOL LAPS

(DOWN & BACK)

50 YARD POOL LAPS

(DOWN & BACK)

1 12/2 12/4100 YDS 2 1

2 12/9 12/11200 YDS 4 2

3 12/16 12/18400 YDS 8 4

4 1/6 1/8 500 YDS 10 5

5 1/13 1/15800 YDS 16 8

COOL DOWN:

5 MINUTE SWIM @ 50-60% INTENSITY

5 MINUTE STANDING STRETCH


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CORRECTIVE EXERCISES

Injuries in baseball are a different breed. In sports such as football and basketball there are contact injuries,

such as collisions while rebounding in basketball and blindside hits in football. Baseball certainly has its share

of contact, but statistically, the majority of baseball injuries are from overuse and are preventable. A starting

pitcher may make as many as 20,000 throws in one season.

The key to staying healthy and in the lineup throughout the season is having a healthy routine, one that consists

of enough rest to give you the best chance to regenerate and recover. Recent research has shown that having the

correct posture is crucial in both recovery and performance. Your body gets information from muscles and

tendons, the quality of that information decreases as postural abnormalities increase. Therefore, it is imperative

to maintain healthy postural relationships because poor postural relationships lead to faulty neuromuscularfiring sequences, which causes muscles to be inefficient. Poor postural relationships can lead to injury. These

poor relationships can also be corrected quite easily, far before they become problematic. In most cases the

improper measurements can be corrected within two weeks. The exercises shown in this section should be done

daily. The best response is seen when they are performed for a longer duration.

Abdominal function plays an important role in posture. Proper abdominal function will increase performance,

flexibility, and reduce the chance of injury. Improper abdominal function causes unnecessary pulls and strains.

The key to all of these injuries is prevention and prevention starts with posture.


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CORRECTIVE EXERCISE

Thoracic Foam Roll

MobsHands behind head

o 3 reps eachvertebrae

o Hold each rep for3 secs

McKenzie PushupsKeep hip bones on surface

o Start w/ handspositioned below

shoulderso Push up until mild

pinch in low back

(exhale on the wayup)

o Hold for 3 secs

Pec StretchUse shoulder precautions

o Use differentstretch angles

o Hold for 15 secseach side

Hip Flexor StretchKeep knees at 90 degree

angle

o Pull ankle towardsbutt

o Hold for 15 secs

90/90 Glut StretchMaintain 90/90 degree

positiono Keep back arched

o Hold for 15 secs


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Table Side StretchKeep body in straight line

o Support bodyweight on elbowand front leg

o Hold for 15 secs

Prone CobrasChin tucked / gluts tight

o Chest up / kneesup / thumbs up

o Hold for 20 secs;do 5 reps

Cervical BP CuffExtension

Push chin towards table

o Start pressure at40mm; increase to70mm

o Hold for 20 secs;do 5 reps

Cervical Wall Lean

Maintain chin tuck &straight spine

o 5 sets/ 20 secs


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Prone Jack KnifeDraw in belly

o Bring knees tochest

o Keep hips stable

o 2 sets / 10 reps

Forward Ball RollDraw in belly

o Keep spine inneutral

o Move elbows andhips in samerhythm

Vertical Horse StanceDraw in belly

o Move oppositehand and foot

o Do not movedowel

Vertical Horse StanceFind Neutral

Lower Abs w/ BP CuffStart at 70mm and increase

to 100 mm

o Alternate heeltouches

o 5 sets / 20 secs


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Mission ImpossiblesHold position as long as

possible

Work up to 2.5 min

Call me for next progression


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BASEBALL CONDITIONING

The primary objective of the conditioning program is to improve your capacity to play baseball by stressing the

proper energy system. Baseball requires explosive movements spread out over nine innings, which makes itunique. You must train in the same manner that you play, incorporating intense bursts with proper rest. This

type of training will allow you to recover between plays and be able to give 100% on each and every play.

INTERVAL TRAINING

Throughout the interval phase, sprints will be done in sets. The rest between each sprint is determined by the

required time for that sprint. In order to prepare your energy system for this type of work, you must first build a

base of aerobic conditioning. This aerobic base will make your energy system more efficient so as you progressinto more intense workouts you will be able to recover. It is imperative that you follow the program as outlined

so your body will adapt as the intensity increases.

PHASE 1:DISTANCE RUNNING (Builds an aerobic base)

Run the assigned times on grass.

PHASE 2: TIMED LAPS

A timed lap is a lap around a baseball field (from home plate around the field to 3 rd base, stayingnear the fence). The time required for each lap is by position and is located on your daily calendar.The rest interval between each run is 2 minutes.

PHASE 3: SPRINTS

The third phase of the conditioning program consists of timed sprints. Throughout this phase you will berunning poles, poles, poles, and poles. All sprints during this phase must be completed in the required

time and should be run on a grass baseball field..

POLE: Start at the foul line and sprint 200 yards to the opposite foul line staying near the fence line.The maximum sprint time is 32 seconds. The rest interval is 3 times the required sprint time. Run the

next sprint in the opposite direction.

POLE: Start at the foul line and sprint 165 yards to the opposite alley staying near the fence line.The maximum sprint time is 23 seconds. The rest interval is 3 times the required sprint time. Run the

next sprint in the opposite direction.

POLE: Start at the foul line and sprint 100 yards to centerfield staying near the fence line. Themaximum sprint time is 15 seconds. The rest interval is 3 times the required sprint time. Run the next

sprint in the opposite direction.

POLE: Start at the foul line and sprint 55 yards to the alley. The maximum sprint time is 8 seconds.The rest interval is 5 times the required sprint time. Run the next sprint in the opposite direction.


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AGILITY

Agility can be defined as the ability to change direction without the loss of speed. Whether its a pitcher

covering first base, an infielder turning a double play, or a runner rounding a base, agility is a key physicalcomponent of baseball.

Rapid change of direction requires a quick powerful contraction of the musculature. In order to improve this

power, the legs should not be fatigued. If the legs are fatigued, the contraction will be too slow to improve thepower necessary for these rapid movements. This is the reason that agility work should be done at the same

time as the speed and power development aspects of the program. Performing agility work before your speed

work serves as a warm-up for those drills.

Each day you are assigned to perform two of the three drills which are outlined in this section. Follow your

daily schedule. Be sure to give yourself enough rest between each run to allow yourself to move as quick as

possible.

COMBINE AGILITYTo perform this drill you will needA course that is a 10 yard square with a pylon/cone at each corner.

1. Start at the right side of the square and run forward.2. At the first cone make a reverse pivot by throwing your right

shoulder clockwise.

3. Carioca to the next cone.

4. Reverse pivot and backpedal to the next cone.5. Reverse pivot and carioca to the finish.6. Many other variations may be substituted and used.

60 YARD SHUTTLETo perform this drill you will need a

course with three lines five yards apart for a total of fifteenyards.

1. Start in a 3-point stance on the finish/start line.

2. Sprint to the first line (5 yards) touch the line with your handand backpedal to the start.

3. Sprint to the second line (10 yards) touch the line with your

hand and backpedal to the start.4. Follow the same procedure for the last line (15 yards) and finishby crossing the start/finish line.

5. Many other variations may be substituted, such as sprint/sprint,

shuffle/shuffle, sprint/shuffle, etc.

PRO AGILITY DRILLTo perform this drill

you will need a course with three lines that are

five yards apart.


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1. From a two-point stance (stealing stance)straddle the middle line (see drawing).

2. Point to the right or left.3. Sprint to the line in the specified direction and

touch it with your hand.4. Push off forcefully and sprint back across themiddle line to the far line touching that line with

your hand.5. Sprint back through the middle line to finish.6. Perform this drill going both directions (right and left).7. Many variations of this drill can be performed, such as sprint/sprint, sprint/backpedal, sprint/shuffle,

shuffle/shuffle, etc.


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JUMP ROPE PROGRAM

The purpose of jumping rope is to improve your foot quickness, balance, hand-eye-foot coordination, and

overall conditioning level.

GENERAL GUIDELINES

Always perform on a flat, smooth surface.

Stay on the balls of your feet. Not on your toes or heels.

Start out slowly and master each type of jump. Once jump is mastered always jump as fast aspossible.

Always maintain a slight bend in the knees. Never land straight-legged.

BASIC DRILLS

Drills should be completed for 50 repetitions/foot touches.

Both Feet Together On balls of feet, jump as quick as possible, no higher than 1-2 inches off theground.

Right Foot/Left Foot On ball of foot, jump as quick as possible switching feet, no higher than 1 inch offthe ground.

Boxer Shuffle Begin with both feet together, alternate two jumps per foot.

Jumping Jacks Begin with both feet together, spread feet apart and back together. Never more

than 12 inches apart.

Split Jumps Begin with both feet together, then spread feet apart alternating forward and

backward. Never more than 3 feet apart.

Side to Side Keeping both feet together, jump at least 2 feet side-to-side.

Swivel Hips Keeping both feet together, jump turning your hips from side-to-side while facing

straight ahead.

Double-Jumps Keeping both feet together, rotate the rope two times per jump. Alternate a

double-jump with two regular jumps.


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BODY WEIGHT LEG CIRCUIT

The body weight leg circuit should be performed at least one day per week and can be substituted forany scheduled lower body workout. In order to receive the full benefit of the program, perform eachmovement in the following order with no rest between exercises, rest only between sets. To increasethe intensity of the workout add a medicine ball, or a 6 to 10 lb. dumbbell.

THIS CIRCUIT SHOULD BE IMPLEMENTED 23 TIMES PER WEEK ON NON-CONSECUTIVEDAYS FOR FALL LEAGUE AND WINTERBALL PLAYERS.

1. SINGLE LEGSQUAT

(10 REPS PER LEG)

2. SQUAT / CHESTPRESS

( 20 REPS)

3. FEETTOGETHER

SQUAT

(20 REPS)


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4. WALKINGLUNGE W/TWIST

(10 REPS PER LEG)

5. SIDE LUNGE(10 REPS PER LEG)

6. CROSSOVERSTEP-UP

(10 REPS PER LEG)

7. STEP-UP TWIST( 10 REPS PER LEG)


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8. SINGLE LEGPICK-UP

(10 REPS PER LEG)

9. WALL SITS(WALL SITS 1:00

MINUTE REST 2-3

REPS)


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INDOOR CONDITIONING

TREADMILL INTERVAL PROGRAM

This program is to be utilized by players that do not have access to an outdoor baseball field, football field, orindoor training facility due to inclimate weather. If you live in a climate that allows you to condition outdoors,

follow your conditioning calendar as outlined. Remember that there are no machines on the field. Alwaystrain accordingly when possible.

IMPLEMENT ON TUESDAY / FRIDAY CONDITIONING DAYS

WEEK 1 & 2 20 minutes of continuous at 0% grade.

WEEK 3 & 4 10 intervals: 1 minute on, 1 minute off at 0% grade and increased speed.

WEEK 5 & 6 10 intervals: 1 minute on, 1 minute off at 2.5% grade and increased speed.

WEEK 7 & 8 30 seconds on, 1 minute off for 17:30 at 0% grade.

WEEK 9 & 10 12 intervals: 30 seconds on, 1 minute off at 5% grade and increased speed.

WEEK 11 & 12 15 seconds on, 45 seconds off for 13:15 at 0%.

WEEK 13 & 14 14 intervals: 15 seconds on, 45 seconds off at 7.5% grade and increased speed.

WEEK 15 & 16 15 seconds on, 30 seconds off for 11:30 at 0% grade.

WEEK 17 & 18 16 intervals: 15 seconds on, 30 seconds off at 10% grade and increased speed.

This program can be used in place of the conditioning program. The sprint program should be

completed inside a basketball gym. See indoor conditioning for other drills.


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INDOOR PROGRAM - COURT DRILLS

Beginning in January, incorporate the following court drills into the interval treadmill program 2 times per

week. These indoor drills need to be included with your speed/power/agility work if you live in a colder

climate and have no access to a grass field.

60 SECOND SIDELINE DRILL: SUICIDES:

-SPRINT SIDE-LINE TO SIDELINE -SPRINT BASELINE -FREE-THROW LINE & BACK

-COMPLETE AS MANY TIMES AS POSSIBLE IN 60 SEC. -SPRINT TO HALF-COURT & BACK(TRY TO ACHIEVE 17 OR MORE) -SPRINT TO FAR FREE-THROW LINE & BACKREPEAT 2 TIMES WITH 3 MINUTE REST BETWEEN RUNS -SPRINT TO FAR BASELINE & BACK

REPEAT 2-3 TIMES WITH 1 MINUTE REST BETWEEN RUNS

REVERSE SUICIDES: 5 1/2S:

-SPRINT TO FAR BASELINE & BACK -SPRINT BASELINE TO BASELINE

-SPRINT TO FAR FREE-THROW LINE & BACK -REPEAT 5 X-SPRINT TO HALF-COURT & BACK -FINISH AT HALF-COURT

-SPRINT BASELINE TO FREE-THROW LINE & BACK REPEAT 2 TIMES WITH 1 MINUTE REST

REPEAT 2-3 TIMES WITH 1 MINUTE REST BETWEEN RUNS BETWEEN RUNS

HALF-COURT /

FULL-COURT

-SPRINT BASELINE TO HALF-COURT & BACK

-SPRINT BASELINE TO BASELINE & BACK-SPRINT BASELINE TO HALF-COURT & BACK

-SPRINT BASELINE TO BASELINE & BACK

REPEAT 2-3 TIMES WITH 1:30 MINUTE REST BETWEEN RUN


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POOL WORKOUT PROGRAM

Running in the pool cushions weight-bearing joints, ligaments, and bones. As a result, it lessens the effects of injuriesthat accompany dry land training. If you have access to a swimming pool, any day of your program can be completed inthe water to add variety to your training program.

WARM-UP:

5 minute swim at 50% - 60% intensity

WATER TRAINING GUIDELINES:

Utilize the interval training principles which apply to your running program.

The time and distance of your interval runs remain the same as on the ground.

Increase the number of repetitions or intervals.

Decrease the rest or recovery time.

STRENGTH & POWER TRAINING DRILLS: Perform @ 100% intensity

High knees/butt-kicks (in place or across pool)

Carioca

Jumps (vertical or horizontal)

Hopping

Bounding

Straight leg bounding

Power skipping

Backward running

Crossover steps

Hop, step, jump

COOL DOWN:5 minute swim @ 50% - 60% intensity

5 minute standing stretch


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SPORTS NUTRITION

Whatyou eat and when you eat affects your athletic performance. A wisely selected sports diet helps you feel

stronger, train harder, and compete at a higher level. The following sports nutrition tips will help you eat towin. During training, overload causes the muscle tissue of the body to breakdown. The body then adapts by

two extremely important factorsNutrition and Restwhich both contribute to the development of newstrength. So, what you eat before and after training sessions, along with proper rest, will ultimately determine

whether or not your body will adapt to the overload.

1. Drink at least eight 12 ounce glasses of water everyday. Water constitutes approximately 60% of your total

body weight and an even higher percentage of muscle tissue. A lack of water will significantly determineyour performance and ability to recover.

2. Eat more small meals, rather than fewer large meals. Eating frequently will keep your metabolism at a

consistent rate and allow you to burn more calories. It is easier on your digestive system if you eat sixsmaller meals rather than three large meals.

3. Be sure to make breakfast your largest meal of the day tapering down each additional meal making dinneryour smallest (and lowest in carbohydrates) meal of the day. Your body will need the energy derived during

the day to perform. As your body slows down in the evening it will store unused fuel as body fat. Eat a

hearty breakfast, quality lunch, and a light dinner, with small meals such as fruit or protein shakes/bars inbetween.

4. Protein is needed to allow your body to repair the muscles broken down during training. Therefore, it is

very important that you consume a portion of protein with each meal. How much protein depends on theintensity of your training. Protein needs could reach one gram per pound of body weight if you are trainingextremely hard (and less if not). The key is to get protein from lean sources (skinless chicken, fish, 85%-

95% lean ground chuck, beef, egg whites, or turkey).

5. Steam, boil, or grill vegetables. Broil, bake, or grill meats.

6. Eat a variety of fruits, vegetables, nuts, and seeds to ensure that you are getting vitamins and minerals thatare necessary for recovery and function during intense training. In particular vitamins A, C, and E and

minerals zinc, calcium, and magnesium. You can buy a variety of fresh, frozen, and canned fruits and

vegetables but fresh is the best.

7. Carbohydrates supply the body with the energy that it needs to perform throughout the day. Your best

energy sources come from low to moderate glycemic index carbohydrates (see reference list below). Whole

grains, pasta, and other processed carbohydrates will not be utilized as easily and will be more readily storedas fat.


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GLYCEMIC INDEX OF POPULAR FOODS

Low Moderate High

Sweet Potatoes Mashed Potatoes Baked Potatoes

Yams Sweet Corn DoughnutsGreen Beans Bananas Waffles

Black Beans Cantaloupe Bagels

Oatmeal (Not Instant) Pineapple Raisin Bran

Peaches Hamburger Buns Graham Crackers

Oranges Muffins Pretzels

Apples Cheese Pizza Corn Chips

Grapefruit Oatmeal Cookies Watermelon

8. Overall eat low-fat foods and avoid all fried foods. Fat in the diet is necessary, but not in excess. Look forlabels such as low-fat, less-fat, and reduced fat. Avoid saturated fats.

AVOID WEIGHT LOSS FROM CARBOHYDRATE-RESTRICTED DIETS

Even when the body is able to use fat efficiently as an energy source, high intensity strength training and

conditioning will demand energy at too fast a heart rate for fat or protein to be utilized. Only carbohydrate

energy can be broken down fast enough to be used. The weight loss in high protein diets is typically waterweight. When you become carbohydrate restricted water is lost. Weight loss of more than 2 lbs. per week is

not a loss of fat weightIts water weight!

AVOID CRASH DIETS

Do not search for a quick way to lose weight. It took you the entire off-season to put on that excess 10 lbs.

You cannot expect to take it off in one week. Crash diets promote rapid, but temporary, weight loss. This

results in a loss of water, lean muscle mass, and stored energy, not excess fat. As a result you will become

fatigued early in the game or workout session.

DIETARY SUPPLEMENTSWHAT IS REALLY IN THIS STUFF?

The Supplement industry has grown so much over the past decade that its becoming a very powerful and

lucrative area of the fitness field. Please remember that many of the supplements we buy are not regulated by

any governing body such as the FDA. This allows them to bottle nearly anything they wish with no


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repercussions for false advertisements or dangerous ingredients. What you think youre buying may not

actually be what you get, or what the salesperson tells you. Just because you buy a supplement over the counter

doesnt mean that its safe or approved for you to take. Any supplement containing testosterone enhancing or

pro-hormone substances will most likely give you a positive steroid test. Also, just because its over the counter

and has steroid type effects does not mean it is safe. Remember, many of these substances are not regulated.

SHOULD YOU TAKE SUPPLEMENTS?

If it is to simply get bigger, stronger, faster, or leaner there is nothing on any shelf that will compete with hardwork during your training sessions and a well-structured meal plan. Keep in mind that dietary supplements (i.e.

performance enhancing supplements) do just what there name says, supplement your diet. Now, taking thatinto account, most of your gains may actually be from your hard work and diet rather than from the supplement

of the month. The Arizona Diamondbacks Baseball Club does not endorse or suggest using any dietary orperformance enhancing supplement that is not FDA and/or NSF approved. If one of these two governing

bodys do not approve of these substances we cannot be sure of the actual ingredients or contents of the

supplements.

Be careful of any fast recovery or muscle building supplements, as they may contain a steroid derivative (pro-

hormone like androstenedione, andro) that will make you test positive for anabolic steroids. In January 2005the U.S. federal government banned pro-hormone use making it illegal to buy, sell, possess, and consume these

controlled substances. Most of us know the dangers of taking thermogenics such as the drug ephedrine (a.k.a.ma haung and sida cordifolia) that used to be found in almost all the rapid fat loss supplements. Both Major

League Baseball and the FDA have banned the substance. Thermogenics have a distinctive effect on the central

nervous system and can bring to surface heart and lung problems.

The world is full of quick fix gimmicks that have proven to be ineffective. Please dont be fooled by the

outrageous claims these companies make to sell their product. Remember if it sounds too good to be true, it

probably is. Food first is always the better option.


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GENERAL GUIDELINES

MEATS EMPHASIZEChicken (no skin), turkey, veal, lean cuts of beef, fresh fish. Meat should be broiled,

baked, or grilled.

AVOID OR LIMITPork, bacon, sausage, skin/fat of chicken, hot dogs, fast food, processed lunch meats, and

fried foods.

EGGS EMPHASIZEPreferably use only egg whites.

AVOID OR LIMITLimit egg yolks to 4 per week.

FRUIT EMPHASIZEAt least 3 servings of fresh fruit daily.

AVOID OR LIMITFrozen or canned with sugar or syrup. Coconut, which is high in saturated fat.

VEGETABLES EMPHASIZEUnlimited amounts of fresh, broiled, or steamed.

AVOID OR LIMITExcessive amounts of corn, beans, and potatoes. Also, guacamole dip, avocados, and

olives which all have a high cholesterol content.

BREAD/GRAIN EMPHASIZEItems listed in the low column of the glycemic index chart above.

AVOID OR LIMITAll items listed in the high column of the glycemic index chart above. Also including

sweet rolls, pie, cake, and sweetened cereals.

DAIRY EMPHASIZESkim milk

AVOID OR LIMITCheese, whole milk, ice-cream

SNACKS EMPHASIZEJello, skim milk pudding, unbuttered popcorn, and pretzels.

AVOID OR LIMIT


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Potato chips, syrups, candy, chocolate in general.

BEVERAGES EMPHASIZELots of water and fresh fruit juice.

.

AVOID OR LIMITAlcohol, canned fruit juice, and soft drinks.


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WEIGHT MANAGEMENT

Some of you may report for spring training either overweight or underweight. If you are not at your idealplaying weight you will fall short of your athletic potential. Proper nutrition combined with a year-round

strength and conditioning program will play a vital role in your athletic performance throughout your career.

Caloric requirements are different for each of you and are determined by age, weight, and activity level. Bodyweight will change when there is an imbalance in your caloric intake and expenditure. Simply stated, if more

calories are consumed than the body uses, then it will be stored as fat. If food intake does not meet the energy

demand, then a loss of muscle will occur. Muscles are your fat burning furnaces and the more efficient theybecome through exercise and training, the better your chance is to create lean body mass and remove excess

body fat. Exercise ensures that the weight being lost is fat weight. 1 to 2 lbs. per week is the most fat that

you can safely lose and lean muscle you can add over the course of one week.

KEYS TO GAINING WEIGHT

Strength training several times per week.Consumption of 500-100 additional calories per day.

Consistently eating 3 meals per day with 2-3 healthy snacks in between.

Do not skip breakfast.

KEYS TO LOSING WEIGHTAvoid alcohol

Write down everything you eat and analyze your patterns and habits, making adjustments as necessary.

Eat slowly

Avoid buffet tables

Realize why and when you eat, ie. bored, stressed, lonely, etc.

Measure success by looking in the mirror, not the scale.

Increase cardiovascular exercise to burn more calories.

WEIGHT LOSS AND WEIGHT GAIN IS NOTHING MORE THAN INTAKE VERSUS EXPENDITURE

Nutrition ChartGain Weight

Weight Calories Carbohydrates Protein Fat

160 3,790 597 190 72

190 4,360 687 218 82

220 4,930 776 247 93

Nutrition ChartLose Weight

Weight Calories Carbohydrates Protein Fat

160 2,290 361 115 43

190 2,860 450 143 54

220 3,430 540 172 65


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ANABOLIC STEROIDS &

HUMAN GROWTH HORMONE (HGH)

DO NOT EVEN CONSIDER THIS AS AN OPTION! Black market dealers make them available in a

commercial gym setting. AVOID THEM! They are both illegal without an accompanying medicalprescription. The long term negative side effects far outweigh any possible physiological benefits. The risks do

not outweigh the rewards. Do not put your career or your health at risk. Its just not worth it.

SIDE EFFECTS ASSOCIATED WITH STEROID USE

Cancer of the liver

Brain tumors

Genital tumors

Atrophy (shrinking) of the testicles

Non-muscular breast enlargementMale pattern baldness

Uncontrollable rage and depression

Diminished sex drive

Impotence

Decreased sperm production

Enlargement of the jaw and forehead

Tendon ruptures

Hepatitis

Hardening of the arteries

Liver and spleen cysts

Bladder irritation

Insomnia

Nausea and vomiting

Diarrhea

Alters the bodys natural testosterone

SIDE EFFECTS ASSOCIATED WITH HUMAN GROWTH HORMONE USE

Diabetes

HepatitisOsteoarthritis

Congestive heart failure

Growth of lips, forehead, jaws, and nose

Alters bodys natural HGH production


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STRENGTH TRAINING GUIDELINES

ALWAYS COMPLETE YOUR BASEBALL SKILL WORK BEFORE YOU LIFT

REST PERIODS - 3-5 minutes for major exercises such as the squat or lunge. 1-2 minutes for smallermovements. If you shorten your rest periods you will be unable to lift at the desired intensity to achievethe desired results.

Warm-up prior to lifting.

Practice proper mechanics. Do not sacrifice technique to go heavy.

No forced repetitions. Lift each repetition on your ownuse a spotter!

NEVER UNDER 5 REPS FOR SQUATS AND LUNGES OR DUMBBELL

BENCH/INCLINE.

Lift the weight smoothly with strict control.

Utilize full range of motion on every exercise (especially abdominals).

Always keep your back arched and knees bent when lifting.

Do all of the prescribed sets and repetitions for each exercise before moving on to the next exercise,unless otherwise noted.

Substitute dumbbell shoulder routine for overhead shoulder press.

Do not try to lift through pain. Know the difference between muscle fatigue and actual pain.

Complete all of the exercises unless you have been instructed to avoid certain movements.

Perform a post-workout cool-down and dedicate 10 -15 minutes to flexibility.

Absolutely DO NOT perform any of the following exercises!

o

Overhead shoulder presso Upright rowso Behind the neck lat pull-downso Barbell bench/incline presso Heavy flys


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Off-Season Final Exam

Each player must be able to complete a 2 minute mission impossible. No Exceptions!

Each player must pass the spring

training abdominal screen.

Be prepared to run the 300 yard shuttle for

time.

If you have any questions ASK.DO NOT BE THAT GUY

You have to perform at a consistently higher

level than others. Thats the mark of a true

professional.


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LUCK IS WHAT

HAPPENS WHEN

PREPARATION MEETSOPPORTUNITY

GET LUCKY!!!

mlb position player final

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