This weekend kicks off the second Baseball Performance Camp at Canyon Country Little League.  This camp is intended to improve baseball fundamentals and enhance athletic performance.  We’re expected to have a great turn out, almost double the number of campers that took place in August.  Have a great weekend…I will be posting some pictures and videos of the camp early next week.

Train Hard-Train Smart,
www.asap-pt.com

I had a youth sports coach recently ask me to put some agility drills together that he can implement for his team during practice. I told him it is quit simple to put drills together, even if the only equipment you have access to is a set of cones.

Closed Drills – Predetermined Patterns

• Make different shapes with your set of cones
  o Box, diamond, zig zag patterns, etc.
• Determine the movement pattern you want your athletes to perform between each set of cones
  o Sprints, backpedal, carioca, shuffles, crossovers, etc.
• The possibilities are endless – Be Creative

Open Drills – Reaction Drills

• These drills may be more effective because sport is random and movement patterns are not preplanned during a game or match.
• Two athletes can complete against each other in mirror drills
  o Example: Box mirror drill – One athlete is the leader who runs/shuffles/backpedals/etc. from cone to cone while their competitor needs to mimic the same movement patterns.
• A group of athletes can compete against each other with open line drills
  o The athletes start at one cone, when the whistle is blown the athletes first sprint. On the second whistle they backpedal, this continues until the athletes finish through the second cone. The coach can incorporate lateral movements as well as linear movements for these drills.

Be creative and make sure the workouts have progressions built in. The progression can include adding movements that are more advanced or can be the addition of more drills and repetitions.

Train Hard-Train Smart
www.asap-pt.com

Train Hard-Train Smart
www.asap-pt.com

I was talking to a client of mine and she was telling how it is difficult to workout on her own because she does not know what exercises to do. I told her not to over think things and let us start by creating a general workout template to help design your workouts. This is what I suggested for a full body workout.

· Choose a Pulling Movement

o Rows - bent over, standing with cables

o Pull Up variations

· Choose a Pressing Movement

o Shoulder Press - dumbbell/kettlebells

o Chest Press - push ups, standing with cables

· Choose a Squatting or Lunging Movement

o Squats - bar, dumbbells, single leg squat variations

o Lunges - multi-directional, walking lunges

· Choose a Rotational Movement

o Chops – cables, plates

o Medicine ball Exercises – chops, twists, rotational slams

· Incorporate Interval Training (part I and part II)

o Treadmill

o Bike

o Eliptical

o Jump Rope

This gives you a basic template to start with when designing a workout routine to do on your own. I would suggest picking one or two exercises from each category and circuiting three exercises together. After that choose three more exercises and circuit those together. Those two circuits along with an adequate warm up and intervals thrown in will make a great workout.

Train Hard-Train Smart
www.asap-pt.com

Train Hard-Train Smart,
www.asap-pt.com

If you are looking for some crazy high intensity/make you vomit type of workouts Crossfit may help satisfy your needs. This website has a workout of the day that is insane most days of the week. These type of high intensity circuits are great for fat loss and building muscle mass. I usually incorporate variations of these circuits with most of my cliental to bring about positive changes in their body composition. There are a few aspects about Crossfit that I do not agree with 100%, but if you are looking for a way to structure your workout so you feel sick after you complete it then you should check out this site.

Here’s an example of a Crossfit workout (it is today’s “workout of the day”):

Three rounds for time of:
24″ Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Train Hard-Train Smart
www.asap-pt.com

On a positive note, this survey concluded that youth sports performance training will be a popular trend in 2009.  They specifically mentioned the high school aged athletes.  This supports the notion that athletes need to develop an overall athletic base to excell and prevent injury in their sport.  Individual athletes and teams that do not have a structured performance program will be left behind while other teams continue to train to improve their overall athleticism.
Train Hard-Train Smart,
www.asap-pt.com

Train Hard-Train Smart,
www.asap-pt.com

Congratulations to the ASAP Girls who made the All-Foothill League Team!

Most Valuable Player: Shelby LeDuff (Valencia)

First Team:

· Megan Lavo (Valencia)

· Christina Worth (Valencia)

· Allison Toledo (Hart)

Second Team:

· Katie Hank (Valencia)

· Casey David (Hart)

Honorable Mention:

· Jen Drake (Hart)

· Nicole Delange (Valencia)

Train Hard-Train Smart

www.asap-pt.com