Strength Training     The goal of our strength and conditioning program is increasing the strength, flexibility, agility, and explosive power needed in baseball.  We tailor our program using the law of specificity: utilize training exercises that enhance the energy capacities of the skeletal muscles used in competition.  A blend of the latest scientific methods coupled with proper physiological responses and adaptations gives us what we believe is one of the most sound and more progressive conditioning programs available today. MAJOR MUSCLES USED IN BASEBALL Baseball incorporates all of the major muscles of the body.  Emphasis on strengthening these muscle groups is of great importance to baseball athletes.  With the higher levels of competition, we want our athletes bigger, faster and stronger.  The commitment to excel and compete at these levels is obtainable only through hard work and dedication. Strength training is one of the primary ways of increasing your athletic potential. Conditioning and strengthening your body to improve your skills increases your chances of excelling in this sport.   CONCERNS Concerns that baseball players have about weight training are often unfounded concerns and fallacies. Weight training does not decrease flexibility or range of motion when the program is designed properly and the execution of proper mechanics are emphasized.  The actual benefits of weight training far outweigh the myths and concerns. Weight training when administered properly is capable of doing the following:     1)  Increases muscle strength and endurance     2)  Increases flexibility and range of motion     3)  Strengthens connective tissue (tendons, ligaments, overall joint stability)     4)  Decreases chance of injury     5)  Shortens rehabilitation time in the event of injury     6)  Aids in player longevity MECHANICS Emphasis on proper lifting mechanics and posterior alignment is very important.  Proper mechanics lead to muscles being worked through its full range of motion.  A muscle that is strong through its full range is more explosive and can generate more reactive power.  Improper alignment such as hanging your head, hunched shoulders, uncontracted abdominals or a swaying back shortens the spine and limits the range of motion in joints and muscles.  This places stress on ligaments, tendons, and the lower back which increases the risk of injury.  We want to take the stress off of these areas and place it on the muscle itself. Ballistic and uncontrolled movements often associated with high amounts of weight, poor mechanics and improperly prepared programs are also not beneficial or conducive to baseball players.     PROGRAM DESIGN We will provide you or your team, with a sound training program to help improve your baseball performance. We address the needs of the individuals we are training with key points when designing our programs:     1)  Which muscle groups need to be trained.     2)  What are the primary sites of injury for baseball.     3)  Choose exercises that strengthen these muscles used.     4)  Determine energy systems used (see conditioning components).         5)  Address individual needs of certain players.