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Tuesday, October 23, 2012

Training guidelines - young players

Kevin Barr        
Photo: Perfect Game

Training-Guidelines for 13-15 Year-Old Baseball Players

Play as many sports as possible.

•  Gradually increase number of baseball games.

•  Focus on combining movement-skills with baseball-specific movements into program.

•  Emphasize warm-up & flexibility programs (10-min).

•  Introduce fun, competitive, speed & agility programs.

•  Introduce low-intensity power programs

•  Introduce beginner, preventative-exercise programs.

•  Introduce beginner & progress to intermediate strength programs, progressively loading large muscle movements (push, pull, squat, step-up, & lunge).

•  1-2 sets of 2-3 exercises for 10-15 reps, progressing to 2-3 sets of 3-5 exercises for 8-12 reps.

•  2-3 x per-week

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