Next Level Sports Performance
Baseball , Softball, Strength & ConditioningFeatures
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
SAQ Dynamic Warm UP
A) walking straight leg kick 1 x 15 yards B) walking quad pull 1 x 15 yards C) walking backwards hip 1 x 15 yards D) walking forward hip 1 x 15 yards E) lateral lunge walk 1 x 15 yards F) A-March 1 x 15 yards G) A-skip 1 x 15 yards H) Heel to butt run 1 x 15 yards I) straight leg run 1 x 15 yards J) lateral slide to right 1 x 15 yards K) lateral slide to left 1 x 15 yards L) Build up sprints 1 x 15 yards @ 50% top speed 1 x 15 yards @ 75% top speed 1 x 15 yards @ 90% top speed
B
Arm Cycle Series
C
Lean Fall Sprint with Strap
6 x 10
D
Depth-Landing
3 x 3
E
Standing Box-Jump
1 x 6
F
Seated Rotational Medicine Ball Toss
3 x 4
G
Eccentric Squat
3 x 5
H1
Half Kneeling Land Mine Press
3 x 12
H2
Chest Supported T-Bar Row
3 x 12
H3
Double Leg Eccentric Val Slide Curl
3 x 6
I
TRX ISO T-Hold
2 x 20
J1
Half Kneeling Iso Cable Hold
3 x 30
J2
Band Pull Apart
3 x 12
Prep
A
SAQ Dynamic Warm UP
A) walking straight leg kick 1 x 15 yards B) walking quad pull 1 x 15 yards C) walking backwards hip 1 x 15 yards D) walking forward hip 1 x 15 yards E) lateral lunge walk 1 x 15 yards F) A-March 1 x 15 yards G) A-skip 1 x 15 yards H) Heel to butt run 1 x 15 yards I) straight leg run 1 x 15 yards J) lateral slide to right 1 x 15 yards K) lateral slide to left 1 x 15 yards L) Build up sprints 1 x 15 yards @ 50% top speed 1 x 15 yards @ 75% top speed 1 x 15 yards @ 90% top speed
B
Lateral Bound
2 x 5
C
Crossover Bound + Stick
2 x 5
D
Lateral Power Shuffle
2 x 10
E
Quick Lateral Shuffle
2 x 10
F
Crossover Run and Stick
2 x 5
G
Ascending Skater Jumps
2 x 6
H1
Eccentric Close Grip Bench Press
3 x 5
H2
Eccentric Neutral Grip Pull Up
1 x 15
I1
Deceleration Lunge
3 x 6
I2
Straight Leg March
3 x 8
J
DB Farmers Carry
3 x 20
K
Prone T-Raise
3 x 10
Prep
A
SAQ Dynamic Warm UP
A) walking straight leg kick 1 x 15 yards B) walking quad pull 1 x 15 yards C) walking backwards hip 1 x 15 yards D) walking forward hip 1 x 15 yards E) lateral lunge walk 1 x 15 yards F) A-March 1 x 15 yards G) A-skip 1 x 15 yards H) Heel to butt run 1 x 15 yards I) straight leg run 1 x 15 yards J) lateral slide to right 1 x 15 yards K) lateral slide to left 1 x 15 yards L) Build up sprints 1 x 15 yards @ 50% top speed 1 x 15 yards @ 75% top speed 1 x 15 yards @ 90% top speed
B
Paused Split-Stance Jump
3 x 3
C
Single Leg Box Jump
1 x 4
D
Tall Kneeling Med Ball Scoop
3 x 4
E
Eccentric RDL
3 x 5
F1
Fit Ball DB Press
3 x 12
F2
Prone DB-Row
3 x 12
F3
Skater Squat
3 x 6
G
Leaning TRX ISO T-Hold
2 x 20
H1
TRX - Flutter
3 x 8
H2
DB Side Lying External Rotation
3 x 10
