The Lab - Strength and Conditioning

Wondering what a typical in person day of a positional athlete looks like? Take a peek

First thing we do is warm up. Focusing on mobility exercises hand chosen for each individual, we then move onto a dynamic to elevate internal temperature and get us moving in the positions we need for our sport and lift

After we’re warm our athletes head into the explosive section. This section focuses on sprints, plyometrics and jumps as well as med ball work. Most of this section is body weight or light weight focusing on moving fast and efficient

From there we head into the fielding portion of the workout. First the athlete go through the beginning of the throwing program, getting the arm ready and throwing. After that we like to have our position players get 75-100 ground balls or hand picks every time they come in. On our longer ground balls the emphasize is on rhythm of our pre pitch routines as well as footwork and glove work

Next is everyone’s favorite section the lifting portion. The focus here is three pronged. First to increase strength, second to get the body to move in positions that will be needed on the competition field and last but perhaps most important stability/ injury prevention, working on single leg stability, and movements

Finally we wrap up with some conditioning priming the aerobic capacity for the season

Interested in working with us? Shoot us a dm and we can set up an intro call

Wondering what a typical in person day of a positional athlete looks like? Take a peek

First thing we do is warm up. Focusing on mobility exercises hand chosen for each individual, we then move onto a dynamic to elevate internal temperature and get us moving in the positions we need for our sport and lift

After we’re warm our athletes head into the explosive section. This section focuses on sprints, plyometrics and jumps as well as med ball work. Most of this section is body weight or light weight focusing on moving fast and efficient

From there we head into the fielding portion of the workout. First the athlete go through the beginning of the throwing program, getting the arm ready and throwing. After that we like to have our position players get 75-100 ground balls or hand picks every time they come in. On our longer ground balls the emphasize is on rhythm of our pre pitch routines as well as footwork and glove work

Next is everyone’s favorite section the lifting portion. The focus here is three pronged. First to increase strength, second to get the body to move in positions that will be needed on the competition field and last but perhaps most important stability/ injury prevention, working on single leg stability, and movements

Finally we wrap up with some conditioning priming the aerobic capacity for the season

Interested in working with us? Shoot us a dm and we can set up an intro call

Velo Day 1 in the books. Lots of good numbers for these guys and even more room for improvement.

Highlights:
Senior Brandon Craven - 87mph(now up to 88)
Senior Connor Sottak - 85mph (now up to 87)
Junior Derrick Welch - 77 (now up to 79)
Sophmore Nate Melia - 72 (now up to 74)

Excited to see where these numbers end up at the end of these 8 weeks.

The Baseball group has been getting after it over the past few weeks.

Take a peek of what some of the lift portion of our workouts look like. This is the beginning of a new month program, and for some guys the beginning of their ramp up for the season, so establishing a base of strength and stability to build from is the point of emphasis.