MVHS Baseball
Coach Shane Miller
BaseballMVHS Baseball Performance Program
This program is built exclusicly for MVHS baseball players to train with purpose throughout the year—doing the right things at the right time to maximize performance on the field.
You’ll follow a structured, seasonal approach that aligns with the demands of baseball, whether we’re in-season or off-season.
What’s included:
Baseball-Specific Training Strength, speed, and power work designed to transfer directly to performance on the field.
Arm Care Consistent routines to keep your arm healthy, strong, and ready to throw.
Mobility & Recovery Daily work to improve movement quality, reduce injury risk, and help you stay available all season.
Ongoing Coaching Weekly guidance, updates, and communication from Coach Miller to keep you on track.
This is the same system we use in our training environment—now available to support you consistently outside of team sessions.
Billed monthly, cancel any time.
Prep
A
General Warm-Up/ Prep
Get your body moving. The purpose is to get the blood moving, prime your heart rate for the mobility work, and prepare for the workout specifics in the next block. Take about 5-10 minutes to do your choice: walk, jog, row, jump rope, ski erg, bike, jumping jacks, etc.
Shoulder Prep Circuit
B
2-3 rounds 10 Butcher Block Stretch 20 Band Pull-apart 10 Hanging Scap Pulls 10 Scap Push-ups
Strength/Power
C
Sled Push/Pull
Heavy(ish) 2-4 reps x 20-40yd Forward Push 2-4 reps x 20-40yd Backward Pull Rest 2-3 min Be mindful of your feet!
D
Three Position Med Ball Rotation Toss
3 x 8
E1
Landmine Explosive Rotation Punch
3 x 10
E2
1-Arm DB Row - Unsuported
3 x 10
F
Suitcase/Waiter Carry
3 x 20
Recovery
G
1-3 rounds 5/5 T-Spine Open book 5-10 Dive Bomber Push-ups 5-10 90-90 Hip Switch
Prep
A
General Warm-Up/ Prep
Get your body moving. The purpose is to get the blood moving, prime your heart rate for the mobility work, and prepare for the workout specifics in the next block. Take about 5-10 minutes to do your choice: walk, jog, row, jump rope, ski erg, bike, jumping jacks, etc.
Prep
B
A&P Hip Complex
1-3 sets, 8-12 reps Hip Flexor Rockback (maybe start with 5/5, pretty dynamic on the HFs) Banded Glute Bridge (I've really been loving these! Pause a good strong hold 2-3s at the top. Can be done one leg at a time like the HF Rockbacks)
C1
Back Squat
6 x 2
C2
ATG Incline Pigeon Stretch
3 x 0:30
C3
Couch Stretch (Hip Flexors)
3 x 0:30
D1
Incline DB Bench Press
D2
DB Incline Row
D3
Incline Bench Scarecrows
3 x 5
E1
Single Leg RDL
E2
Hammer Curl
3 x 10
F1
DB Skull Crushers
3 x 10
F2
Bottom Up KB Press
3 x 10
Recovery
G
2-3 Minutes Pancake Stretch 2-3 Mintiues Foam Roll
Conditioning
A
General Warm-Up/ Prep
Get your body moving. The purpose is to get the blood moving, prime your heart rate for the mobility work, and workout specific prep in the next block. Take about 5 minutes to your choice walk, jog, row, jump rope, ski erg, bike, jumping jacks, monster walks, KB swings, etc.
B1
Goblet Squat
3 x 10
B2
DB Bench Press
3 x 10
B3
Bent Over DB Row
3 x 10
C1
Bulgarian Split squat
3 x 8
C2
1-Arm Overhead DB Press
3 x 8
C3
DB Pullover
3 x 8
D1
DB Bicep Curls
3 x 12
D2
DB Tricep Extension
3 x 12
D3
DB Side Bend
3 x 12
Coach Shane Miller
Coach Miller has been coaching speed-strength with Mountain Vista Baseball since 2020. Coach Miller played college baseball and has coached baseball players from youth to professional. He knows baseball and he know who to develop speed and strength that impacts baseball performance.
When you join a team you’re getting more than programming, you’re joining an online community.
MVHS Baseball
MVHS Baseball
MVHS Baseball
