Training requires a structured plan to make a difference

Just because you’re working hard doesn’t mean you’re doing it right.

We hear from players, at all ages, that they are hitting off the tee for hours, but they’re still not hitting well in games. Or they are working out, but they aren’t getting bigger, stronger or faster. Or they are eating good, but they aren’t getting bigger or leaner.

Let’s use an analogy to help put things in context and make a complicated topic more simple to understand. If you want to be an Olympic sprinter in the 100-meter event, going for a four-hour jog every day is not going to be the most efficient use of your time to reach your goal of being one of the fastest sprinters in the world. You’re still putting in four hours of “work,” and you’re doing it every day, but common sense should tell you that jogging four hours a day is not going maximize your performance in an event that is over in less than 12 seconds. If you want to be an Olympic sprinter, you need to train like an Olympic sprinter.

Hitters at the highest levels do more than just hit off a tee. They absolutely hit off a tee, but it’s typically only part of a very basic warmup or a controlled way to work on a very specific part of the swing. It is not their primary training method. The same can be said for front toss, side toss, batting practice or hitting off a pitching machine. Good hitters do all those things, but they do them with a purpose to address their deficiencies.

Playing catch will make you better at playing catch, but it will not make you an elite outfielder. Catching bullpens will not make you an elite catcher. Fielding ground balls will not make you an elite infielder. Throwing bullpens will not make you an elite pitcher. Training needs to be appropriate and specific to the individual, their needs and their goals.

The same can be said for nutrition. There are some basic general guidelines for what to do and what not to do. Those that train and eat appropriately for themselves and their goals will be at an advantage over those that don’t. Remember, eating “healthy” is a controversial topic and there are a lot of opinions about what that means even among the “experts” in the field of nutrition. Our recommendation is to work with someone that has a proven track record of working with individuals with similar needs and goals.

It is important to point out that we are not implying that a 9-year-old baseball player needs to specialize in baseball only or training specific to any one position on the baseball field. Parents and players need to educate themselves on what they believe is appropriate for them at any given time in their development based on their goals. These are individual decisions, and it should not be seen as a one-size-fits-all approach. Additionally, prepubescent athletes should train differently than an athlete starting puberty, and an athlete that is well into puberty should train differently than an athlete that is finished with puberty, and so on. The same can be said for nutrition, it is a very individual thing.

In summary, training and nutrition should be specific to the individual and their goals. Use proven fundamentals, drills, equipment, programs, plans, trainers and nutritionists/dietitians that can help you with your specific needs and goals. And don’t forget, jogging isn’t going to make you an Olympic sprinter, lifting weights or “working out” without training proper movement patterns, energy systems, resistance, tempo, direction, intent and intensity isn’t going to make you a more explosive athlete, only hitting off a tee or doing other basic hitting drills alone isn’t going to make you an elite hitter, and throwing bullpens alone isn’t going to make you an elite pitcher.

The following list of exercises are appropriate for all ages to support your son's baseball development.  These exercises are intended to address overall athleticism and conditioning and supplement baseball skills training the five tools of baseball:

• hitting (hard contact)

• hitting for power (home runs)

• running (speed and base running)

• fielding

• throwing (velocity and accuracy)

  This alongside a positive attitude, nutrition, work ethic, and baseball IQ are proven prerequisites for sustained baseball success.

For each exercise, consider doing 3 sets of 10 to 15 reps with 30-45 seconds of rest between each set.  If the 30-45 seconds isn’t enough recovery time to begin with, you can give them up to a full 60-second rest between sets, eventually working their way to 30-45 seconds of recovery time between sets. 

Whole Body Exercises

• Tire Flips

• Farmer Carries

• Med Ball Squat Overhead Press & Slam

• Speed Ropes

• Animal Crawls

Upper Body Exercises

• Rope Climbs

• Pull-ups

• Chin-ups

• Push-ups

• Dips

• Band Rows

• Dumbbell Rows

• Seated Cable Rows

• Overhead Dumbbell Presses

Lower Body Exercises

• Plyo Jumps

• Squat Jumps

• Dumbbell Squat Jumps

• Dumbbell Goblet Squats

• Split Squats

• Dumbbell Split Squats

• Bulgarian Split Squats

• Bulgarian Split Squats Jumps

• Lunges

• Reverse Lunges

• Dumbbell Reverse Lunges

• Lateral Lunges

• Dumbbell Lateral Lunges

• Romanian Deadlift

• Standing Calf Raises

• Squatting Calf Raises

• Nordic Curls

• Reverse Hyper

Core Exercises

• Flutter Kicks

• Planks

• Knee Raises

• Leg Lifts

• Decline Sit-ups

• Russian Twists

• Back Extensions

• Hip Thrusts

Arm/Shoulder Health

• Face Pulls

• Bar Hangs

• J-band Routine

• 9” Tap Band Routine

• Face Pulls

• PVC Pipe

Endurance Conditioning

• Jump Rope

• Sprints

• Hills

• Trails

• Treadmill

• Incline Walking

I encourage you to watch Adam Archuletas Training Workout Program

for Athleticism, Strength, Speed, Explosiveness, Quickness & Agility. 

Please visit the PF Flyers Youtube channel links below for:

Throwing Routines (Position Player, Pitcher, Advanced Pitcher)

Warmup Routines (Kilo, Quick Feet, Bands)

Recovery Routines (Youth, Position Player, Pitcher, Advanced Pitcher)

Hitting Drills