2004- ’05 HIGH SCHOOL “STTAC” PROGRAM

 

For the 7th straight season, Professional Baseball Instruction, Inc. is preparing for its Strength Training, Throwing And Conditioning Program. This is the most intense and thorough off-season training program available for high school players.  The program consists of 3 months and offers 30, 2 ¼ - hour workout sessions.  That’s 67 ½ total hours of strength, flexibility, conditioning and position specific baseball skills!  

 

*    Goals of the “STTAC” Program    *

 

The goals of P.B.I., Inc.’s Strength Training, Throwing And Conditioning Program are to:

 

  1. Condition players to enable highest personal performance,
  2. Develop players’ functional strength through general plyometric and resistance training,
  3. Improve players’ flexibility,
  4. Improve position specific skills and knowledge,
  5. Prepare players to begin their season at peak mental and physical performance, with the knowledge and facilities to maintain what they gained during the off-season, throughout the regular season.

 

*    Strength Training and Conditioning    *

 

                                                                      **The bulk of the strength and conditioning will be done in December and January**

 

The strength training and conditioning portion of the “STTAC” Program is designed to strengthen and condition the body to perform on the baseball field.  The training protocol consists of 4 exercises for each specific body part. All body parts will be worked in each session.  The training exercises used, provide a training stimulus that is similar to the actual motions used by baseball players during competition.

 

The main focus of these workouts is to strengthen the “core” and lower body, the two most important body parts for baseball players.  The upper body workouts are to strengthen the throwing muscles and improve flexibility.  The two separate running programs are to improve overall conditioning. 

 

*    Live Competition, Game Situations    *

 

Throughout the month of February, the main focus of the workouts will be live competition and game situations.  Each hitter will total approximately 40 live at-bats while each pitcher will be capable of throwing approximately 60 competitive pitches prior to the high school season.

 

  *    Pitchers that are capable and ready will throw live to hitters,

  *    Hitters that are capable and ready will take live at bats,

  *    Catchers that are capable and ready will catch during live situations,

  *    Position players will work on their base- running in live game situations,

  *    All players will work on live defensive situations, such as 1st & 3rd defense, bunt defenses, run-downs, and pick off plays.

 

*    Home Workouts    *

 

All players will be given two separate workout programs that are to be done on their “off” days from P.B.I.  It is a program that can be done throughout the entire baseball season to maintain the strength created during the off-season.  One workout is strength specific, the other conditioning specific.  These exercises are the same or of slight variation from what are done during workout days at P.B.I.  These workouts are especially important during the month of February, when we are focusing more on live competition and baseball situations at the P.B.I. workouts.  It is the responsibility of the players to continue their training on their “home workout” days.

 

*    Program Dates & Times    *

 

The “STTAC” program will begin on November 27th and continue thru February 26th.

 

Available days for December are:

Wednesday’s, Thursday’s, Saturday’s, Sunday’s

 

Available days for January and February are:

Tuesday’s, Wednesday’s, Thursday’s, Saturday’s, Sunday’s

 

H.S. “STTAC” Program will take place from: 6:45 PM –9 PM on all Weekday Sessions

H.S. “STTAC” Program will take place from: 3:45 PM – 6:00 PM on all Weekend Sessions 

 

 

 

*    Player Commitment    *

 

All players are required to attend 2 sessions per week in the months of December and January. A third day must be chosen for the month of February. All preferred days must be selected upon registration.  All selected days must remain consistent throughout the entire program.

 

**Make-up sessions may not be available.  If they become available they will be very limited.  If you cannot attend one of your scheduled sessions, you must give 24 hours notice.  If an opening on another day becomes available, then and only then, is when a make-up will be accommodated.  It is unfair to players showing up on their scheduled days if there are extra students present making-up a day. **

 

All players are required and expected to:

 

  1. Be present for all workouts,
  2. Arrive on- time for all workouts,
  3. Dress in proper baseball clothing, i.e.: baseball pants (NO shorts), jersey or t-shirt, hat, belt, socks, turfs or spikes (pitchers may NOT wear spikes).

 

*    Pitchers    *

 

All pitchers will be put on a progressive throwing program consisting of long toss, short range, flat ground and mound work.  They will learn how to throw at different intensity levels depending on how they feel physically.  The main focus for pitchers is to develop “command” of their fastball (4-seam, 2-seam) regardless of how hard they throw.  We will find a change-up that feels good to them and a breaking pitch that they are capable of throwing consistently. 

 

Defensively, we will improve quickness and awareness of pick- off moves to all bases as well as overall pitchers fielding practice (PFP).  Pitchers will learn how to throw bullpens properly as a starter and reliever as well as developing an in- season throwing routine.  We will discuss situational pitching, where and when to throw certain pitches.  The pitchers will be put on a full shoulder and elbow maintenance program and learn how to care for their arm throughout the season.  Understanding the difference between pain and soreness and knowing how to treat both of them is essential to the longevity and success of a pitcher.

 

Offensively, pitchers that hit will have the opportunity to hit.

 

*    Catchers    *

 

All catchers will be put on a progressive throwing program along with the pitchers.  The health and strength of a catchers arm is just as important if not more important than the pitchers.  Catchers will work on all the physical and mental skills required to be proficient behind the “dish”.  Areas of concentration are: Receiving, blocking, throwing to all bases, pick- off throws, fielding bunts, fielding pop- ups, “plays at the plate”, tags, double plays, 1st & 3rd responsibilities, and run-downs.

 

Throughout the program catchers will be working very closely with their battery mates, the pitchers.  Classifying hitters, understanding pitchers and calling a game will be discussed.  Catchers will not only learn and develop the physical skills needed to be a good catcher, but the mental aspects of how to control the team and be a leader will be enhanced.

 

Offensively, catchers will also work with our hitting instructors and practice their base-running.  As a catcher your priority is defense.  Making your pitcher look good and keeping your team “in the game” is your job.  There are many aspects to the position that need to be mastered.  The “STTAC” program for catchers is primarily defensive.  But you will have the opportunity to hit.

 

*    Infielders    *

 

Infielders will be put on a progressive throwing program to develop arm strength and health.  During the course of a game Infielders need to execute throws from a wide variety of arm angles and body positions.  Each position on the infield will work on the proper mechanics of these throws, and learn how to treat every throw “with a purpose”. 

 

1st & 3rd basemen, and middle infielders will work on their position specific skills throughout the program.  All Infielders will develop a proper approach to all types of ground balls, specific to their position.  Including routine, backhand, glove side, slow-rollers, high-choppers, short-hops, harder hit balls, and line-drives.  Proper footwork, double plays, making tags, relay throws, 1st and 3rd responsibilities, run-downs, bunt defenses, and pick-off plays will all be taught according to position.   

 

Offensively, all Infielders will work with our hitting instructors and practice their base-running. 

 

*    Outfielders    *

 

Outfielders will be put on a progressive throwing program to develop arm strength and health.  As an Outfielder footwork is “key”.  Footwork on all ground and fly- balls must be highly developed.  All Outfielders will work on routine ground- balls, angles of approach to ground and fly- balls, and getting a strong and accurate throw to the infield quickly. 

 

Offensively, all Outfielders will work with our hitting instructors and practice their base-running.

 

*    Hitters    *

 

In the months of December and January, hitters will learn and to develop hitting skills through tee work and drills that focus on mechanics and proper fundamentals for each individual hitter.  In February, hitters that are capable and ready will compete in live situations against the pitchers and catchers.  At the conclusion of the H.S. “STTAC” Program hitters have the potential to amass approximately 40 live at-bats.