Baseball/ softball speed-agility and strength training: Baseball / Softball Sports Performance Training Training and Conditioning in baseball are complicated by many factors, including travel schedules, game sites, position specificity, and organizational preferences. These problems necessitate a systematic evaluation of the demands of the game itself, the requirements for play, and training practices. Baseball is a game that requires quick, forceful starts, sudden stops, and frequent changes of direction. It also requires a high degree of speed, power, reaction time, flexibility, agility, balance, strength, and coordination. Explosiveness is the primary demand, players are expected to be able to get to first in 4.3 to 4.4 seconds after ball contact, to steal second in 3.6 seconds or less, and go from first to third in 7.4 seconds. Therefore, training programs should be designed to achieve these goals. It is important to consider carefully the physical qualities these athletes possess in order to design and implement safe effective training and conditioning programs. Some qualities to consider: * Training Age * Development Age * Emotional Development * Raw Talents * Skill Level Our goal is to enhance the ability to play the game by improving both general fitness and athletic ability, reducing the risk of injury, and establishing a sound fitness base from which to work to improve performance. Training Approach Each 60 minute program will cover all of the below components: 1. Speed and Agility a. Proper technique for permanent positive change in acceleration, deceleration, change of direction and top running speed b. Competence in basic movement mechanics, which leads to proper sport-specific movement 2. Strength and Power a. Force production through increased muscle recruitment, rather than traditional philosophy of "size=strength" b. Elastic force development while continuing to increase contractile force capacity. c. Optimal performance through development of propulsive power, stabilization strength and strength endurance. 3. Coordination a. Increased efficiency of movement through motor pattern reengineering 4. Flexibility and Mobility a. Increased flexibility by facilitating muscle relaxation b. Specific and functional musculoskeletal mobility c. Unrestricted range of motion, which supports proper mechanics, allows full expression of force production capacity and decreases the likelihood of injury 5. Energy System Development a. Optimal energy system adaptation through sport specific conditioning. 6. Regeneration and Recovery a. Neuromuscular regeneration through properly designed and periodized programs b. Performance improvement through the athlete's adaptation to the stresses of training 7. Injury Prevention a. Reduced acute and overuse injuries through initial Functional Movement Assessment test, followed by protocols that increase flexibility and mobility and enhance joint stabilization. b. Prehabilitation exercise that address potential problems before injuries occur. Expected Training Results 1. Improved Quick Burst Acceleration Speed 2. Improved "Maximum Velocity" Top Speed 3. Improved Agility, Balance and Flexibility 4. Improved "Dynamic" Power. Increased Power in all of your Athletic movements 5. Improved Overall Body Strength 6. Reduction in the likelihood of Acute and Overuse Injuries