Proswing baseball and softball teams doing off-season strength training at Total Performance Strength and Conditioning. Ages 9-15. (This video is 2018 Winter Training)

A little insight to some of the exercises we have used with our Proswing baseball teams in the past.

WHY:

Participating in our off-season team training program will:

  • prepare your son, physically and mentally, to play at the next level

  • increase their overall athletic ability

  • reduce their risk of injury

  • increase their confidence

  • develop their leadership skills

  • build team comradery

WHEN: 

We will be beginning the same weekend as Proswing practices (1/3) and will continue through April (4/7).

  • The 9U Pride PRIMARY training time will be on Sundays from 11 - 12 pm right before practice with a secondary training time on Saturday from 1230 - 130 pm.

  • The 10U Pride PRIMARY training time will be on Sundays from 11 - 12 pm right before practice with a secondary training time on Saturday from 1230 - 130 pm.

  • The 11U Pride PRIMARY training time will be on Sundays from 1230 - 130 pm right before practice with a secondary training time on Saturday from 1230 - 130 pm.

  • The 12U Pride PRIMARY training time will be on Tuesdays from 615 - 715 pm right before practice with a secondary training time on Saturday from 130 - 230 pm.

  • The 13U Pride PRIMARY training time will be on Sundays from 10 - 11 am right after practice with a secondary training time on Saturday from 130 - 230 pm.

  • The 14U Pride PRIMARY training time will be on Sundays from 1230 - 130 pm right before practice with a secondary training time on Saturday from 130 - 230 pm.

  • The 15U Pride PRIMARY training time will be on Thursdays from 630 - 730 pm right before practice with a secondary training time on Friday from 5 - 6  pm.

COST:

  • $30/Session (pay as you go)

  • $350 for 14 sessions ($25/session - paid in full)

 

Program Goal by Age Groups

Ages 8-11: For this age group we want to introduce the athletes to training in a fun and positive environment. We want to create a strong foundation for coordination, efficient movement patterns, and athleticism through body-weight exercises and proper technique in order to adequately prepare their bodies for the physical demands of baseball.

  • Develop mental foundation (work ethic, deliberate focus, character development)

  • Increase training knowledge (theory, terminology, healthy living)

  • Athletic development – core, flexibility, motor skills/patterns, bodyweight strength training, lifting skills/form, speed/footwork, conditioning

Ages 12-14: For this age group we want to focus on progressing athletic movement with the introduction of low level power exercises, speed mechanics, weight lifting and spotting.

  • Expand mental foundation (work ethic building, character development, discipline)

  • Increase training knowledge (theory, terminology, healthy living)

  • Athletic development - Intermediate speed dynamics (acceleration, velocity), low level power (explosive strength lifts, low level plyometrics), range of motion/flexibility, strength exercises (absolute strength lifts, functional strength exercises, core strength)

Ages 15+: For this age group we designed our program to develop strength, power, speed and agility using Olympic lifts and advanced speed dynamics, similar to that of a collegiate strength & conditioning program.

  • Enhance mental capacity (work ethic, character, discipline, mental toughness, leadership)

  • Advanced athletic development - linear and lateral speed dynamics (sport specific), power training (olympic lifts, advanced plyometrics), pre-hab/injury prevention (flexibility, mobility, stability, range of motion), strength exercises (sport specific)

 

 

STEPS TO REGISTER

  1. Locate your Pride Team's assigned group training session on the calendar below and click on the "sign up" button (make sure it is the right team/age group - even for the alternative time) (if you cant make your teams assigned training time or the alternative time, please let us know before signing up for a different age group's assigned training time).

  2. Follow the instructions that follow to A) create your profile with us, and B) purchase your package or session.