All Your Heart Athletics

Sleep is key for performance, training gains, and injury prevention.

It isn’t going to magically get your numbers where you want them, but by sleeping well then you can perform at your best, make more training progress, and reduce risk of injury.

Having elite tools is essential to play at high levels of baseball.

No matter how good your stats are, if you don’t have good metrics (high EV, velo, low 60) then it will be challenging to get any attention from schools or scouts.

Here are some things you can do to improve those metrics.

1. Build strength both with general movements and movements that translate to baseball
2. Get explosive by doing sprints, jumps, and medball throws
3. Improve your weaknesses not just your strengths
4. Challenge yourself to progress each week with weights, reps, or both
5. Progress exercises once a month
6. Good nutrition/sleeo
7. Prioritize staying healthy

If you’re not sure how to do those things then follow me to learn how to build your tools and stay healthy.

7 medballs for velo 🔥

If you are looking to build arm strength then getting explosive with the prime movers of the throw should be a huge focus.

Medballs are a research based way you can build this explosiveness and here are 7 I use with my players.

If you want to implement these, pick a pec focused and a lat focused movement to add to your workouts 2-3x per week.

For sets and reps you’ll do 3-4 sets of 3-5 rep with 4-12lb med balls.

Hope this helps you, follow for more baseball performance!

Sets and reps 🫡

Strength focused (cable rotations)
- 3-4 sets of 1-6 reps
- 2-3 minutes rest
- 1x week on lower body days

Med ball exercises
- 3-4 sets of 3-5 reps
- 2 minutes rest
- 2-3 times per week on lower or full body days

Here are key movements for upper body 🫡

Understanding why injuries happen is key to staying healthy 🥦

Using jumping exercises to translate to better on field gains

The perfect program sucks if you don’t have this 👇

You need to actually push yourself.

Even if your program, form, and everything are absolutely dialed if you half ass your reps you WILL NOT see the progress you want.

I think this comes from either a lack of focus or just trying to “get through” the workout.

Instead, try to have the mindset of trying to put out your best effort every rep or set.

So how do you know if your effort level is high enough?

Some simple things you can implement are:

On jumping exercises try to have a cone or something you’re trying to jump past each rep and move it when you beat it and repeat.

On med balls, how loud can you make the med ball hit against the wall?

On lifting exercises, ask yourself “how many more reps could I have gotten if I was pushing to failure?” if it’s more than 2 and form was good then weight should go up.

7 movements to focus on for baseball strength 💪