Little League Baseball Practice Drills - Hitting Practice

Little League Baseball Practice Drills - Hitting Practice
By guest author: Chris Campbell

If you want to get good at anything, it's usually just a question of time. A little persistence, blood, sweat, and tears may help as well. There are a number of motivational quotes I could throw at your here, but let me just use a couple. First quote: "Persistence is omnipotent". Second quote: "Success is a result of one percent inspiration, and 99 percent inspiration". I know I'm paraphrasing somewhat, and I'm not sure exactly who the original author is for those. But, I think Emerson is responsible for the first. Either way, they both apply to many sporting endeavors, and baseball is no exception.

If you or your favorite little league baseball player has the desire, and is willing to put in the time, there no reason for them or you not to become a great baseball player. Of all the roles a player undertakes in the sport of baseball, the most fun packed one has to be hitting. It requires the most focus, concentrating, nerve, timing and skill. It's much more engaging than shagging fly balls, or base running.

It's a good thing, that hitting is so much fun, since that makes hitting practice even more fun, as you get to do it for even longer. With that in mind though, there are good ways to practice, and bad ways to practice. No sense in ingraining bad habits, when a few simple points to keep in mind will make you a big league hitter in no time.

Keep Your Eyes On The Ball

The number one thing to remember in batting practice, is to keep your eye on the ball. And even before the ball is thrown, keep your eyes on the pitcher. Studying the pitcher can reveal clues as to what pitch he'll be throwing next. Knowing you've got a curve ball or change-up, or fast ball, will affect the timing and speed of your swing.

Be A Smart Batter

Know what the count is, and where the other runners on your team are. Know how many are out, and know who's coming up to bat next. It's not just the coaches job to keep track of all these things. A strategic batter is a better batter.

Get A Good Grip On The Bat

The grip on your bat is were your swing starts. Don't tense up too much my holding on too tightly. You need to start of semi-relaxed, and then "load" and tighten up as you swing through the ball. Hand placement is important, and try to line up your middle knuckles from both your right and left hand.

Little League Baseball Drills is a great resource for helping your little leaguer get the most out of his or hers favorite pastime. With a little good training, amateur or even professional ball players will see a dramatic improvement in the way they play.

Article Source: http://EzineArticles.com/?expert=Chris_Campbell

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Strong To The Core of Your Being - The Benefits Of Core Training

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Strong To The Core of Your Being - The Benefits Of Core Training
By Nick Nilsson

If you were to ask me which muscle group in your entire body you could work to get the greatest benefits in the shortest amount of time, I would tell you without hesitation, "the core." Strengthening the core can realize tremendous benefits to anyone regardless of his or her training experience and can do so very quickly.

But what is the core?

The core, as it's known in strength training circles, consists of all the muscles in your abdominal and lower back areas. This includes all the abdominal muscles (rectus abdominus, internal and external obliques, transverse abdominus and intercostals) as well as the muscles associated with the spine (the erector spinae group) and the hip flexors (iliacus and psoas, collectively known as the iliopsoas).

These muscles all work in harmony to provide stabilization for your body and to transfer power from the legs to the upper body and vice versa. The core muscles also function to keep your insides in, where they belong!

And why is strengthening the core so important?

Weak core muscles contribute to all kinds of problems in the body, the most prevalent of which is lower back pain. By strengthening the muscles that help support the spine and improve posture, you can dramatically decrease the symptoms of lower back pain.

Picture your spine as a column of soda cans stacked one on top of the other. If you wanted to keep that column standing up under stress, what do you think would work better: a "tenser" bandage (as is used for wrapping injured ankles) or Scotch tape? Sure the tape would keep the cans together but the cans wouldn't receive a whole lot support, would they?

When you strengthen the muscles of the core, you are in effect turning that Scotch tape into a nice, tight "tenser" bandage, increasing the amount of support that your spine gets.

Core training also has the potential to greatly improve sports performance. Watch a baseball pitcher throw a pitch in slow motion. The power of the throw starts at the legs, gets transferred through the abdominal area (a.k.a. the core) then ends up in the arm where the ball is released. Imagine how much speed and power would be lost from that throw if the core muscles couldn't efficiently transfer the force from the legs to the throwing arm.

The core is the one area of the body that will always give you a great return on your investment.

So how do I train my core muscles?

Exercises that work the abdominals and the lower back are the staples of core training. Also, exercises that target the stabilization and power-transfer duties of the core muscles are very effective.

The most basic abdominal training exercise is the standard crunch. You can go to the following URL to see the proper technique for this exercise:

http://www.fitstep.com/Library/Exercises/Crunches.htm

But I've got an exercise for you that blows the standard crunch right out of the water. The equipment required for this exercise: one rolled-up towel.

The exercise is known as the Abdominal Sit-Up. It uses a sit-up-like movement but focuses directly on the abdominal muscles rather than the hip flexors (which a regular sit-up does). It is also very safe for your lower back. Another advantage it has over the standard crunch is that it targets the stretched (arched back) range of motion of the abs, which is totally missed in standard floor crunch.

How To Do It:

Lie on your back on the floor. Roll up a towel or mat and slip it underneath your lower back, just above the waistband (the size of the towel affects your body position during this movement - use a fairly large towel).

Your knees should be bent about 90 degrees. Keep your feet close together and knees fairly wide apart. This prevents the hip flexors from having a direct line of pull, helping to minimize their involvement.

Do not anchor your feet or have someone hold them down. This automatically activates the hip flexors. You will get the most out of this exercise by minimizing their involvement.

The difficulty of this exercise depends on where you hold your hands. The hardest position is above your head at arms-length, then beside your head, then across your chest, then straight down between your legs or at your sides. Start with the easiest first then progress to the other positions as you get stronger.

You are now ready to begin.


•Keeping your torso straight and stiff, start the sit-up by tightening your lower abs then lifting your upper body off the floor.
•As you continue up, imagine trying to push your face up against the ceiling (think up, not around).
•When you reach about 25 to 30 degrees above horizontal, hold there for a second or two and squeeze your abs hard.
•Keep your lower back in contact with the towel at all times and always maintain tension in the abs.
•Lower yourself down slowly and under control. Do not just drop back to the ground. The negative portion of this exercise is extremely effective.
•Remember to adjust your arm position depending on the strength of your abs (see above).

You can see pictures of how this exercise is done by going to:

http://www.fitstep.com/Misc/Newsletter-archives/issue9-ab-tip.htm

Incline Ab Sit-Ups

If you are a beginning trainer, this is a good starting variation of the Abdominal Sit-up.

Set an incline sit-up board to a slight incline. If you don't have an incline sit-up board, you can use an adjustable incline bench, a decline bench, a Step platform with a riser under one of the ends or a flat bench with something under one end. You can even use a propped-up 2 x 6 board!

Your head should be on the higher end with your feet placed on the floor.

The execution is exactly the same. The only difference is that the tension on the abs is much less due to the greatly improved leverage in this position, allowing even people feel that their abs aren't strong enough to do the exercise.

Lying Superman Raises - An Exercise For The Lower Back

Though this exercise has a rather unique name, it is an excellent strengthening exercise for the lower back that you can do almost anywhere.

How To Do It:

Lie face down on the floor with your arms stretched out directly overhead (like Superman flying, hence the name).

Raise your left arm and right leg into the air at the same time, also raising your chest slightly off the floor. Hold there for a second and squeeze the muscles of your lower back. Lower your limbs back to the ground then raise your right arm and left leg and hold for a second.

You can push down with the hand that is on the ground to help raise your other arm and chest higher off the ground.

This exercise, even though it only uses your limbs as resistance, provides an excellent way to strengthen the lower back muscles.

Conclusion:

These two exercises will give you a good place to start with core training. You can begin improving your core strength by doing these exercises 3 times a week for 2 to 3 sets each.

Make core training a priority in your exercise routine and you will rapidly reap the benefits of having a stronger, more injury-proof midsection and back.

If you have any questions about core training or the exercises described here, go to: http://www.fitstep.com/Misc/Contactus.htm

About The Author

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.

Article Source: http://EzineArticles.com/?expert=Nick_Nilsson
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Baseball Coaching Digest - Three Things That I Feel Should Never Be Said on a Baseball Field

Baseball Coaching Digest - Three Things That I Feel Should Never Be Said on a Baseball Field
By guest author: Nick Dixon

There are many things said by coaches and players during a game. Many things said provide useful information and guidance to players. There are other things that I feel are best not said during a game.

Here are three things that I feel should never be said by coaches or players during a game:

1. "We are going to lose." - Expecting to win is vital. The old saying, "Whether you expect to win or expect to lose, you are probably right!" is never truer than in coaching youth baseball. Having a positive attitude is the first step toward having a good game. I do not even use the word "lose" in any conversation during practices or game. I do not want to plant a "seed" that might grow into a team mindset.

Coaching Point: Your players are going to emulate your attitude and your frame of mind. Your words and body language are closely observed and noticed by your players. Never show negative emotion or lose control of your emotions. Players learn to handle pressure as well as their coach does. If the coach expresses too much concern or alarm when something goes wrong, the players may lose faith or panic.

2. "It is too cold...it is too hot! - Playing baseball in extreme weather temperature conditions is difficult to deal with. Playing in such conditions requires a lot of stretching and constant warm-up. I have coached in extreme cold and hot conditions. I have coached with snow falling and frost on the infield grass. I have coached when it was so hot and humid that your lineup sheet would be soaking wet with sweat before you could finish making it out. The best approach when playing in extremely weather conditions related to temperature is to not mention or discuss it. The more you speak or talk about it, the colder you will get.

Coaching Point: The wearing of high quality cold weather and hot weather under wear gear is a must for staying warm in extreme conditions. Hot hands packets in the back pocket are a common tactic for keep a players hands and fingers from going numb. A heater in the dugout may be required in extreme conditions. And most of all, remember, that cold weather is brutal on high dollar thin walled bats. It is wise to invest in a portable bat warmer. The popular models feature microwavable inserts that hold the heat and keep the bats warm for several hours.

3. "Watch out for that curve ball!" - It is best not to tell a batter what pitch to look for or to expect. Mental concentration is a part of batting success. Sometimes telling a player to what pitch you think is coming, makes the player to start guessing on pitches. The player will be more successful he is thinking or concentrating for himself.

Coaching Point: The batter should always know the count and the situation. The batter should have a good mental and physical approach at the plate. The batter should always expect the fast ball away and adjust to the fast ball in. The batter should always expect the fastball and adjust to the off-speed pitch.

I hope that you found this article informative and useful. I appreciate you taking the time to read it. Good luck to you and your team in the coming season. Have a great day, Nick.

The CoachesBest Baseball Store has a great selection of 1400 Baseball Products. Check out the BatAction Hitting Machine baseball pitching simulator. This high speed training machine is 100% Guaranteed to raise Batting Averages and has a full year warranty.

Nick Dixon is the President and founder of Nedco Sports, a sports training company established in 1999. Dixon is also an active and full time high school baseball coach with over 25 years experience. Coach Dixon is better known as the inventor of the BatAction Hitting Machine, the SKLZ Derek Jeter Hurricane Hitting Machine, the SKLZ Target Trainer, the SKLZ Derek Jeter ZipnHit Pro, and the SKLZ Strikeback Trainer. Dixon is also a contributing writer for BaseballCoachingDigest, the Youth Baseball Digest, the Baseball Parent Guide, the Baseball 2Day Coaches Journal, and Blog4Coaches.

Article Source: http://EzineArticles.com/?expert=Nick_Dixon

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Baseball Coaching Digest: Defending the First and Third Early Break Play

Baseball Coaching Digest: Defending the First and Third Early Break Play
By guest author: Nick Dixon


One of the plays that teams will run with runners at first and third base is to have the first base runner early break. This article outlines this play and the best ways to defend against it.

You have seen the play ran over and over. There are base runners on first base and third base. The runner at first base break early before the pitcher even begins his motion. The pitcher steps off, throws the ball to the second baseman the runner breaks back toward first base. The second baseman throws the ball to the first baseman. The runner at third, who has been creeping slowly down the line, breaks for home, when the second baseman releases the ball. The first baseman catches the ball, turns to throw to the plate, the ball arrives late, the third base runner scores. How do you stop this play?

To know defend this play you must first know why the offense runs it and what their goals are. The offensive team's goals in order of priority are:


Score the runner at third with a late throw to the plate. If your pitcher throws the ball to the middle infielder, the runner at third will in most cases break for home when the ball leaves the middle infielders hand. The offense knows that the first baseman must catch the ball, turn, and throw. In most cases, that process takes too long. The throw home will always be late.
Score the runner at third with a balk. - Another goal of the early breaking runner at first base is to force the pitcher to balk. This action would move both runners and score the run.
Get both runners into scoring position without a threat of the first base runner being thrown out. The offensive team knows that the defense will not contest the early breaking runner, so they use this tactic as a safe way to steal second and to get both runners into scoring position.

What should the defensive team do to stop the play and to prevent a run form scoring?

Here are the three recommended actions and the results each causes:


Give the base up uncontested. This is the safest method if you feel that your pitcher can get the batter out at the plate. Of course if there are no outs or one out, you may not want to let the runner move to second base without action.
Run a cut play with the pitcher throwing the ball to the second baseman. The second base man will charge toward third base. He will catch the ball throw from the pitcher and immediately throw the ball to the third baseman or run at the third base runner in an attempt to catch him off a bag and to get him out.
Pitcher throws the ball to the second baseman, after checking the runner at third base. The second baseman will not throw the ball to the first baseman but will rather, keep his shoulders turned in a position allowing a throw to the plate, and slowly walk the runner back to first base. There is no throw made thus the runner at third base does not have the opportunity to break to home.
The Pitcher full arm fakes to second base and immediately throws to the third baseman. In many cases, the runner at third base will "bite" on the full arm fake to second base and will come off a few steps toward home. This movement toward home is often enough to allow the pitcher to pick him off third or to catch him off third with an opportunity to get an out in a run down situation.

I hope that this article is helpful and informative. Thanks for taking the time to read it.

Have a great day,
Nick.

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Nick Dixon is the President and founder of Nedco Sports, a sports training company established in 1999. Dixon is also an active and full time high school baseball coach with over 25 years experience. Dixon coaches at Boaz High in Boaz Alabama. Dixon is a member of the American Baseball Coahes Association and Alabama Baseball Coaches Association.

To subscribe to the Baseball Coaching Digest Newsletter visit the Baseball Coaching Digest. You may also fine free baseball coaching articles, drills and tips at the Baseball Coaching Digest Blog.

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The Right Way Batters Practice Baseball

The Right Way Batters Practice Baseball
By guest author: Connor R Sullivan

Baseball is a sport and a game that requires constant practice. This is so the player can become more skilled at the sport and be able to surpass any difficulty he has on the field. When practicing, having a baseball pitching machine is a good idea. This machine can help mold the batter's skill at hitting the ball. Even softball pitching machines are advised in the game of softball. The result is a batter who is confident he can hit the ball thrown to him.

However, it is equally important that the batter takes care of his eyes and not only concentrate in practicing his pitches. The saying "you cannot hit what you cannot see" applies to the condition of a batter as it is his task to hit the ball pitched to him. Once he does not take good care of his eyes, he will not be able to see the ball clearly when it is thrown to him. As a result, he could get a strike.

When it comes to hitting, there are four main categories. These include the mechanics, adjustments, vision, and planning the approach for each bat. These all pay an important aspect to each time the batter hits the ball. For this, it is the role of the coach to train his players properly so they can become the best at the sport.

Although each of the categories is equally important, they cannot be performed well without the mechanical part of the hitter's approach. Especially if it is the beginning of the training, it is recommended to concentrate on this part of hitting as it pays a huge significance in the rest of the categories. During this time, the other three categories can be neglected as they will be carefully executed later on. For this reason, there are some exercises that need to be used to get acquainted with the mechanics of hitting the ball.

One of these exercises is to practice with color. Because there are a lot of batters who are visual learners, practicing with color can prove to be an ideal method of learning. This can be done by obtaining balls of different sizes. Then, each ball needs to be marked with a colored dot using a permanent felt marker. It is important though that this dot is medium-sized, not too big that it becomes too obvious and not too small for the drill to be complicated. The practice then occurs by doing some front tosses or flipping baseballs. Using the colored dots, coaches can instruct their batters to hit only the balls with the specified color.

Aside from practicing, coaches must also teach his players the importance of taking care of their eyes even when they are not on the field. In order to do so, here are the tips:

• Eat a lot of fruits and vegetables

• Sparingly use allergen reducing eye drops

• Refrain from using contact lenses for over 19 hours

• UV protective sunglasses should be worn

• Avoid spending so much time in front of the computer screen

• Rubbing the eyes needs to be avoided

• Make sure to get enough rest and sleep

• A visit to the optometrist every year is recommended

By following these tips, each player will be able to keep his eyes well rested when he plays baseball or softball. Not to mention, these tips can also help even ordinary people.

Coach Connor Sullivan operates a baseball web site that offers a special type of baseball pitching machine as well as training aids and coaching/instructional videos along with lots of free coaching content. He offers a large selection of training equipment such as softball pitching machines online.

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Discover Top Baseball Training Fundamentals

Discover Top Baseball Training Fundamentals
By Guest AuthorMatt Dimock

Baseball is one of America's favorite sports. Millions of men have been interested in playing it either as a weekend pastime or semi-professionally. It is understandable that only a handful would go to the pro leagues but nevertheless, baseball has won the hearts of many. You are probably one of them that's why you are interested in this article. Baseball is more than just picking up a bat and hitting the ball or the other way around, picking up a ball and throwing it. So if you want to get better in this sports, there are some fundamentals you should learn first.

It is important for any person who wants to play baseball to first undergo baseball training to help prepare his mind and body for the game. We can't ignore the fact that there will always be people who have natural talent for this sport and that understanding how the game is played and how it should be played will be very easy for them. Nevertheless knowing the basics is still essential as it is the first stepping stone toward being a great baseball athlete.

So here are some baseball training tips that you should follow to help you improve your game. Remember to keep everything in moderation and to never rush your training as it can lead to serious injury.

Just like with any other sports, warming up is the key to avoiding any injury. Stretching is a vital part of this. While some professional trainers will provide you with specific warm up and stretching instructions, in my opinion, any of the typical warm ups will do. Especially those that involve the arms and the legs as you will be doing a lot of swinging and throwing the ball during the game. Just jog in place or for a few meters and you will be good to go.

Most people forget to have a good posture when they are playing the game when in fact standing correctly has a great impact in utilizing your skills. Always stand straight and always make sure that your whole body weight is distributed equally to both of your feet. Your feet should align to the length of your shoulders. As a batter this normal position will give you the stability you need to make that powerful swing.

How should you be gripping a baseball bat? Quite naturally, you should pick up the bat using your strongest hand. Your other hand will be there just to support it. And do not strangle the bat. When you hold a bat very tightly you are releasing unneeded tension which will result to a weaker hitting power. Just let your grip loosen up a bit, allowing for your fingers to move easily. With less tension on your part, you will have greater power to hit that ball.

There are other fundamentals that you probably need to know but for starters the ones listed here will be good enough. Always remember to not overwork yourself and to simply enjoy baseball. That's why it's called a game in the first place.

Like To Know How To Get Better In The Game Through The Help Of Baseball Training? Find All The Techniques At: www.baseball-training.org

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Stretching is Fundamental For Baseball Training Programs

Stretching For Baseball Training
By Anthony J Pensabene

Remember your teacher from gym class making it mandatory to stretch for five minutes or so before each class? At the time, you may have thought that it was just a way for them to keep the class occupied for a few moments, but they were actually doing you a favor. Whether you are engaging in softball lessons, youth baseball instruction, or any kind of physical activity, it is vitally important to stretch first in order to avoid injury.

Baseball lessons always involve stretching because athletes playing the sport use their entire bodies to compete. What you may not know is that it is often suggested for athletes engaged in youth baseball instruction to stretch after competing as well. Stretching exercises should target all of the major muscle groups.

Youth baseball drills are headed by experienced instructors. Instructors specifically want to teach kids about baseball, but kids can learn healthy tips to use beyond baseball as well. Consider the following stretching tips provided during baseball lessons:

- Get a good stretch, but don't stretch to the point of discomfort

- The tight feeling in your muscles should diminish as you stretch

- Avoid holding your breath while stretching - breath into the stretch

- Hold each stretch for 10 to 30 seconds

- If tightness intensifies or you feel pain, then stop the stretch

- Shake your limbs before stretching them

- Complete 2-3 stretching exercises on a certain area before moving on

Stretching is just one additional component kids can learn when engaged in baseball training programs. Such programs are designed to also teach children how to work in a team; work towards achieving goals; facilitate self discipline; and much more. Ask your kids about joining baseball or softball camps for the summer. In addition, many areas offer on-going clinics all year long.

ZonedInc (http://www.zonedinc.com) is a New Jersey-based baseball and softball facility offering camps, lessons, batting practice, pitching practice, and more opportunities. Our company and staff is committed to providing a healthy outlet for kids which focuses on learning good lessons to use in sports and throughout life.

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Speed in Baseball - Is the 60 Yard Dash Still Important?

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Speed in Baseball - Is the 60 Yard Dash Still Important?
By Thurman Hendrix

As many know by now, the average body size of Major League Baseball players has greatly increased since around the mid 1990's. Players began to hit more home runs than in the past and coaches stopped calling as many steal attempts in fear of running into outs. Go back and look at the stolen base leaders through the years. In 1982, Rickey Henderson stole 130 bases. Nowadays, anything over 40 is considered a huge year. However, speed is still a big factor in the recruiting process and ultimately may be what gets you a roster spot, a scholarship, or a higher draft pick and signing bonus!

The ability to run is considered one of the five tools that scouts look for when recruiting players. The others are the ability to hit for average, power, throwing-arm strength, and defense. It used to be that speed alone could earn you a roster spot on a major league team. Other than a few rare exceptions, this is no longer the case. Currently in the eyes of many professional scouts, running speed is probably the least important of the five tools. In the past you may have heard a scout say, "Wow, this guy can run. Can he hit at least a little?" Meaning that speed alone could have gotten someone to the big leagues. Any hitting ability would be icing on the cake. Now, you are more likely to hear "Wow, this guy can run, but can he hit?" Meaning, it's great that the player can run, but they wouldn't get called up unless they were a major league hitter. This is, however, starting to change as the league is beginning to clean itself up. Home run totals are down the past few years and major league organizations are starting to put greater emphasis back into speed.

It may sound as if I'm saying speed is not that important. That is not the case at all! While it is true that speed is less important at the major league level, it does still play a huge factor in the high school and college game. This is especially true among teams that play in large, open ballparks and do not hit a lot of home runs. Also, even though professionally it is not as valued as it once was, speed is still a huge factor in your overall draft status and it can even make you appear to be a better hitter by boosting your batting average from beating out infield singles or bunts.

Scouts come across thousands of players and have the tough job of trying to predict who will succeed at the next level. Speed will obviously be the deciding factor when choosing between two players that have equal ability when comparing their other tools. During the recruiting process, speed gets you noticed. If you have ever been to a showcase, one of the first things they will look at is your 60 yard dash time. The purpose of this is to immediately weed some players out. If your 60 time is not where it needs to be for your position, they may have already crossed you off of their "watch" list.

I like to say that when assessing your five tools, each can be classified as a liability, average, or a tool. In terms of speed, a liability would mean that you are so slow for your position that scouts may not even look at what else you can do. Unless you are a super-freak hitter you are probably not getting to the next level. Average speed would mean that you are just fast enough to play at the next level, but it is not really going to impress either. Having speed as a tool means that you run better (sometimes exceptionally better) than most other players at your position. It is not the only thing looked at in scouting, but it is definitely a huge bargaining chip in your favor. Think of it as a credential on a resume. A doctorate degree looks better than a master's degree, a master's degree looks better than a bachelor's degree, which looks better than a GED, which looks better than no degree at all. Obviously, if interviewing for an upper level position, the job recruiter will first look at the person with the doctorate because he has the most credentials. The same holds true in the world of baseball recruiting. In essence, you are interviewing for an upper level position. The more credentials and tools on your resume, the more likely you will be looked at.

To learn how to improve your 60 yard dash and baseball specific speed visit: http://www.60yarddash.com

Thurman Hendrix is a Certified Strength & Conditioning Specialist and specializes in training athletes. As a former pro baseball player he will help you increase speed in a very short amount of time.

This article may be published on your web sites or other electronic publications assuming it is used in its entirety. The resource box, copyright info, and all references must also be included and all hyperlinks must be HTML clickable.

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Overload / Underload Training: How It Works & Why Ball Players Should Use This Training Method

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Article Title: Overload / Underload Training: How It Works & Why Ball Players Should Use This Training Method
By Steve Zawrotny

There are some, particularly online, who continue to spread incorrect and misleading information about weighted ball training. Our discussion here will deal with Overload/Underload (OU) training in general, and its application to baseball and softball in particular.

1. OU Training Defined

2. A Brief History of OU Research and Training

3. Other Sports That Use OU Training

4. The Benefits of OU Training

5. Other Baseball Experts Who Are Proponents of OU Training

OU TRAINING DEFINED

Using weight-modified implements that are otherwise identical
to those used during competition

The weights of these modified tools weigh both more and less than the standard competitive weight.

Such tools allow athletes to train more precisely for their sport. Sport-specific strength and power are developed by movements with resistance or assistance that imitate the joint action of the skill - SPECIFIC RESISTANCE TRAINING. What makes this type of training so effective is that the weights of the modified tools used are heavy enough to produce a conditioning effect, yet light enough to not adversely affect the athlete's mechanical skills.

Generally, OU Training is employed to increase an athlete's POWER. Power is defined as the rate at which one can perform work, or the ability to exert muscle force quickly. This ability is related to, but distinct from strength, which is defined as the ability to exert muscle force.

As an example, strength is demonstrated as the ability to pick up a 30 oz. bat. Power is demonstrated by the ability to drive a baseball 400+ feet while swinging that 30 oz. bat.

As long as the tools used are not too heavy, mechanics are not affected, making OU Training what I call "skill-neutral." According to published data (see below) the ideal weight range for conditioning and performance enhancement is up to 20% +/- the weight of the competitive implement. I do NOT recommend using baseballs weighing more than 6 oz., or softballs heavier than 8 oz. There is some data that indicates using much heavier balls can negatively affect throwing mechanics, possibly leading to arm problems. Extra motor-units are recruited while throwing these heavy balls that are then not used when the regular competitive ball is used. As relates to our discussion here, the modified implements ball players can use are weighted baseballs and softballs, and various weights of baseball/softball bats, and/or devices attached to these bats.

Conversely, this type of training would not be useful for training other athletic skill areas, for example, shooting or throwing accuracy. OU training could help a golfer drive their tee shots further, but it wouldn't help eliminate their slice if they have one, or otherwise help them to hit straighter drives. OU training could help a young basketball player who is having trouble hoisting a basketball high enough to make a shot in a 10 foot hoop, but the shot still has to be accurate enough to go in. Accuracy training needed for a specific skill would therefore be performed apart from power work.

If I was working with a pitcher who had control problems, I would not break out the weighted baseballs and expect training of this type to help him throw strikes. I would look at his mechanics and make any needed adjustments, and possibly suggest some drill work to help reinforce the new concepts being taught. Such a player might also be working with weighted baseballs/softballs as part of their overall training regimen, but this would occur at a different time, and for the purposes of developing more power and speed behind his/her throws as well as conditioning the throwing structures of the arm.

A potential side-benefit of OU training is that a player could improve their accuracy by virtue of the increased number of reps or throws they are performing. This would be an artifact of the main goal of improving power, however, and not the main purpose of OU training.

A BRIEF HISTORY OF OU RESEARCH AND TRAINING

The first research involving OU training was performed in the 1970s by the Soviet Union and East-European track and field teams. A great deal of this research has been published in prestigious, peer-reviewed journals around the world. Shot-putters, javelin, discus and hammer throwers, and sprinters were the early adopters of this training method.

Research with baseball players dates back to the 1960s. This is just a sampling of studies involving OU Training and baseball. There are dozens more relating to OU Training generally:

1) Coop DeRenne, Kwok W. Ho and James C. Murphy. 2001: Effects of General, Special, and Specific Resistance Training on Throwing Velocity in Baseball: A Brief Review. The Journal of Strength and Conditioning Research: Vol. 15, No. 1, pp. 148-156.

2) Escamilla et al. 2000: Sports Med Apr; 29 (4): 259-272

3) David J. Szymanski, MEd, CSCS, June 1998: The Effects of Various Weighted Bats on Bat Velocity - A Literature Review. Strength and Conditioning, pp. 8 - 11

4) Coop DeRenne, Barton P. Buxton, Ronald K. Hetzler and Kwok W. Ho. 1995: Effects of Weighted Bat Implement Training on Bat Swing Velocity. The Journal of Strength and Conditioning Research: Vol. 9, No. 4, pp. 247-250.

5) Coop DeRenne, Barton P. Buxton, Ronald K. Hetzler and Kwok W. Ho. 1994: Effects of Under- and Overweighted Implement Training on Pitching Velocity. The Journal of Strength and Conditioning Research: Vol. 8, No. 4, pp. 247-250.

6) Coop DeRenne, Kwok Ho and Alan Blitzblau. 1990: Effects of Weighted Implement Training on Throwing Velocity. The Journal of Applied Sport Science Research, 4, 16-19.

7) DeRenne, C., Tracy, R., and Dunn-Rankin, P. 1985: Increasing Throwing velocity. Athletic Journal, April, 36 - 39.

8) Bagonzi, J. A. 1978: The Effects of Graded Weighted Baseballs, Free Weight Training, and Simulative Isometric Exercise on the Velocity of a Thrown Baseball. Master's thesis, Indiana University.

9) Litwhiler, D., and Hamm, L. 1973: Overload: Effect on Throwing Velocity and Accuracy. Athletic Journal, 53, 64-65.

10) Brose, D.E., and D.L. Hanson 1967: Effects of Overload Training on Velocity and Accuracy of Throwing. Research Quarterly. 38:528-533.

11) Elias, J. 1964. The Effect of Overload Training on Speed in Baseball Pitching. Unpublished Master's thesis, Springfield College, Springfield, Massachusetts.

12) Egstrom, G.H., Logan, G.A., and E. L. Wallis 1960: Acquisition of Throwing skill Involving Projectiles of varying Weight. research Quarterly 31:420-425.

OTHER SPORTS THAT USE OU TRAINING

Over and underloaded implements and techniques are used very effectively by athletes in many sports to augment performance:

Track & Field: heavier and lighter discuses, javelins, shot balls (shot putters) and hammers; sprinting with resistance, such as pulling weighted sleds, wearing weighted vests, and downhill running on a slight downward slope, being towed while running, and running on a high speed treadmill (overSPEED training) .

Swimming: wearing swimming gloves that allow for more water to be pulled during an arm stroke; swimming while dragging an implement or otherwise artificially producing drag on a swimmer.

Heavier footballs (over the standard 15 oz) are thrown by quarterbacks; heavier basketballs are used by basketball players. Boxers train with different weights of boxing gloves.

Note that ALL of these training implements are used to improve POWER and/or SPEED through the joint range-of-motion (ROM) in the activity being trained, which can lead to enhanced performance.

THE BENEFITS OF OU TRAINING

Benefit #1

Appropriate strength and conditioning regimens, such as OU Training, can reduce and even prevent arm injuries related to throwing by increasing STRENGTH/ENDURANCE. Increased Strength - helps prevent injury. Increased Endurance - helps maintain throwing velocity, allows for more pitches to be thrown before tiring.

The muscles, tendons, ligaments and bones (even nerves) of the shoulder and arm in general will positively adapt to an appropriate increase in training load. They become tougher and more durable, able to handle greater workloads. Such training must conform to the following two guidelines:

1) The training load is sufficient to produce the desired training effect, yet not so great as to negatively impact throwing (or hitting) mechanics.

2) The thrower's program introduces OU training gradually and systematically, employing a training principle known as Progressive Overload (Clarkson & Watson, 1990). This principle states that "strength and endurance cannot be increased unless the muscles are stressed beyond their normal workload. To increase the workload, increase the frequency, duration and intensity of your exercise program."

To effectively and safely increase throwing velocity, intensity is increased by using 20% +/- OU balls, duration is increased by gradually increasing the number of OU throws performed with each workout, and frequency is increased by the number of days of throwing workouts. Arm/shoulder structures trained in this manner are more capable of handling the regular competitive game requirements, which are less than those imposed by the OU conditioning. An arm conditioned for making numerous throws with a 6 oz ball will more than likely out-perform an arm trained only to perform under a 5 oz. load (ability, mechanics and over-use considerations aside).

Dr. Mike Marshall, in his Pitching Book (Chapter 32, pp. 5 & 6), describes a concept he calls "Plioanglos Training" as a means of training the external rotator cuff muscles (decelerators). This is similar to the ideas expressed above:

"Plioanglos training means adding resistance to forward ballistically speeding pitching arms to increase capacities of lengthening deceleration muscles to stop."

Perhaps this is best summed up by way of the well-known conditioning principle S.A.I.D. - Specific Adaptation to Imposed Demands (Wallis and Logan, 1964). This principle states that the body will adapt to stress imposed on it (as long as it is not excessive, in which case the body breaks down). One safe and effective way of doing this is with OU Training, employing the aforementioned guidelines.

Benefit #2

Improved on-field performance - increased throwing velocity (or bat speed).

Increased arm speed throughout the throwing Range of Motion (ROM). This attribute is developed by throwing a ball weighing 20% less than the competitive ball. Because the ball weighs less, the arm moves more quickly through its ROM, leading to increased throwing velocity. Throwing lighter balls has been shown (both clinically and on the ball field) to be one of the best means of increasing throwing velocity. Swinging appropriately lighter bats helps develop increased bat speed. This is also known as overSPEED training.

A note on "light" ball training, high school and older players: This can be an excellent way for pitchers in particular to get a good amount of throwing in between starts with less stress on the arm. For youth ball players - why do we make lighter bats for younger ball players, yet make them throw the same 5 oz ball that guys like Roger Clemens and Randy Johnson throw? That youth fields are smaller makes little difference when it comes to the length of some of the throws that young players have to make. These little arms still have to generate a great deal of force to propel the ball. Underweight balls (4 oz.) are a GREAT tool for players of all ages.

Benefit #3

Enhanced neuromuscular conditioning.

According to Vern Gambetta, Strength and Conditioning Coach for the Chicago White Sox, the primary source of fatigue in baseball pitching is not metabolic, but neural. The metabolic demands - conditioning - are just not that great in baseball or softball. Don't misunderstand - I'm speaking here of the skills required to be a good hitter or pitcher. Being well conditioned is still important, as this will help prevent injury, but no doubt you've seen players like John Kruk, David Wells, Tony Gwynn, and others. High level performers who are not particularly well conditioned.

Neural fatigue occurs at the motor-unit level. In the act of pitching, for example, the Central Nervous System sends a nerve impulse to a motor unit (MU) in the shoulder involved in this process. The ability of these MUs to transmit these signals, with optimal frequency and speed, diminishes over time. This "breakdown" occurs at the nerve synapse/biochemical level, which THEN leads to slower and weaker muscle contractions.

In baseball pitching, throwing muscles and tendons in the shoulder are stretching and contracting repeatedly while accelerating and decelerating the arm during an overhand throw - constant biochemical activity at the neuromuscular junction. As neural fatigue sets in, it becomes manifest in mechanical problems. For example, a pitcher dropping their shoulder later in the game, leading to a loss of control or velocity. The tough thing is, this "fatigue" is usually not felt by the pitcher, but it occurs nevertheless.

This is where proper conditioning (OU Training) comes in. Research has shown that neurons adapt to stress much like muscles do. Motor neurons exposed to high-frequency impulses end up with more developed neuromuscular junctions which appear more capable of handling high-intensity impulses better than those not exposed to similar stress. The S.A.I.D. principle in effect again.

Does this mean OU Training is fool proof, and has never harmed a player? Of course not. Most any type of conditioning, performed incorrectly, can cause problems or injury. Throwing itself, be it footballs, baseballs, rocks or whatever, has harmed many a throwing arm. Running is the cause of many knee and ankle injuries. Shoulder problems amongst swimmers are common. Ice skaters often suffer from some very painful leg ailments. I could go on, but you get the point. All of these injuries and problems occur as a part of the athlete's regular practice and competitive activities. Performing them properly minimizes the risk, of course. So does a variety of strength and conditioning methods, including OU Training.

OTHER BASEBALL EXPERTS WHO ARE PROPONENTS OF OU TRAINING

Dr. John Bagonzi. Former pitcher with the Red Sox. Known as the "Pitching Professor" and author of the highly regarded book, "The Act of Pitching."

Dr. Tom House. Former pitcher with the Rangers. Author/co-author of several books, including "The Winning Pitcher" and "Power Baseball." Personal pitching coach to Nolan Ryan, Randy Johnson, Mark Prior, and others.

Dr. Mike Marshall. Former Cy Young Award winner with the Dodgers. Author of the book, "Coaching Pitchers" and the pitching training DVD, "Dr. Mike Marshall's Pitching Instructional Video."

Dr. Coop DeRenne. Former professional player, instructor and consultant to the Chicago White Sox and Texas Rangers. Probably this country's leading baseball researcher, supervising 16 hitting and pitching warm-up, biomechanical, and visual research projects using over 600 amateur and professional hitters and pitchers as his subjects. Co-author (with Tom House) of the book, "Power Baseball" and other baseball training books.

ASMI - The American Sports Medicine Institute

All of these experts possess impeccable credentials and favor some type of weighted ball training.

Steve Zawrotny, MS, CSCS
405.373.3253
steve@baseballfit.com
FREE REPORT: "Harmful Resistance Exercises Baseball/Softball Players Should Avoid"
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Baseball Speed - The 60 Yard Dash is Different Than Stealing Second Base

BaseballCoachingDigest.com

By Thurman Hendrix

Although it is very obvious that running a 60 yard dash is different from attempting to steal second base, I often wonder if players understand the differences between the two. Actually, based on my experience with training baseball players to improve their speed, I am fairly confident that most do understand the differences, but fail to make any changes in their strategy when it comes to running their 60 yard dash.

Although every scout or coach may assess the 60 yard dash utilizing different rules, the following are the most popular:


The runner must start in a traditional steal-start position.
The time will begin based on when the runner makes their first movement.

Therefore, it is usually understood that the total distance between a 60 yard dash (180 feet) and stealing second base (under 90 feet after taking a lead-off) is different. However, the most important thing to understand is that you cannot get picked-off when running a 60 yard dash and the only thing that you'll need to worry about is running forward (to your right) and not backwards (to your left).

Even though the rules of a 60 say that players must start in a traditional steal-start stance, they do not say exactly what that entails. The only thing that distinguishes a baseball start from, say a track start, is that in baseball the player starts sideways to where they are running (second base). The player uses this type of start because in a game they have to be prepared to move in either direction. Therefore, in a 60 yard dash, as long as the runner starts sideways to where they are asked to go, they will most likely resemble a traditional baseball start and usually will not be called out for cheating.

With that being said, here are a few changes that should be incorporated into your 60 yard dash start:


The front (right) foot should be pulled back so that the back foot is able to move directly towards the target and not have to go around the front foot.
The front (right) toes should be turned out more so that the runner could push-off immediately and not have to turn it any more upon first movement, wasting valuable time.
The arms should be switched so that the right arm is loaded and ready to fire.

Remember, in a 60 yard dash time usually starts on your first movement. Therefore, you should immediately cover ground and eliminate any movement that simply gets you ready to run.

To learn how to improve your 60 yard dash and baseball specific speed visit: http://www.60yarddash.com

Thurman Hendrix is a Certified Strength & Conditioning Specialist and specializes in training athletes. As a former pro baseball player he will help you increase speed in a very short amount of time.

This article may be published on your web sites or other electronic publications assuming it is used in its entirety. The resource box, copyright info, and all references must also be included and all hyperlinks must be HTML clickable.

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The Baseball Weight Training Program

By Kyle Oxenham

If you know baseball, you know how hard the training in baseball is and how innovative it is to perform weight training which is incorporated in a baseball training program, you would know how effective this training is in competitions. There are a number of persons though who say that baseball could be a dangerous method in weight training than when you do it slow and accurately in the gym or a fitness center. Many say that most of the coaches commit serious errors that cause traumatic bodily stress or injury in a person who is into a baseball weight training program.

1. Weight training through baseball should take into consideration the limitation of players - Even slight errors in baseball training can already cause injury to an individual. The truth though is that it is not really the training that does not work but it is the coaches who do not understand fully this kind of weight training program. There are many caches of baseball players who just want to increase and increase the strength and stamina of their field players but who do not think of the limitations of these athletes. Often times, the injury comes after severe and successive training in preparation for the upcoming competition. Least they know that their players are already over stressed and over trained.

2. Train but do not strain through overtraining. You should know that overtraining is not good because it not only causes injuries and severe muscle damages on the body but likewise, it defeats the very purpose of an exercise. You should know that like ordinary weight training exercises, the baseball weight training program should observe the same basic principles in weight training such as rest. Rest is as important as exercise and progression. In fact, you cannot progress if your body can no longer tolerate the load that you are putting on it. Challenge is a lot different from damage and that is what you want to avoid.

3. Incorporate variations in the training program. There have be variation in the types of routines that you do and in the intensity of the routines. It would be better to incorporate other exercises that similarly work to strengthen your muscles. Say for example, basketball routines may be incorporated in the baseball routines in order to enhance the flexibility of the body which is much required in the baseball game. There has to be variations as to the speed of your routines in the program. This is one form in which the progression principle can be incorporated in the program.

4. Force = Mass x Acceleration Principle in baseball - Lastly, you should know that the most important aspect in the weight training program in baseball is the force produced. Aside from the strength of the leg muscles and the hand and leg coordination, the program also develops extreme force particularly when one swings the baseball bat. Imagine what huge force you need in order to swing a bat at 90 mph. The very reason why most coaches incorporate weight training in baseball is because force requires mass times acceleration. The acceleration is defined as the speed at which the bar is moved while the mass is the weight on the bar.

This explains exactly how a baseball weight training program will help you achieve - greater force.
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Good to Great Athletes - Where Many Hang Up

By Nate Barnett
During a conversation with a youth baseball coach the other day, he was telling me about his team and how they were struggling to get better. This team had over a 70% plus winning percentage the past two years. The kids are used to winning. And there in lies the potential problem that prevents so many talented players and teams from becoming truly great players or teams.

I told the coach I had a couple ideas as to why this was occurring with his group of guys. Many athletes (especially under the age of 16) who are physically talented and mature earlier than others have a relatively easy time competing. They win a lot, hit a bunch of home runs, and steal bases at will. This comfortability and ease of winning doesn't necessarily do any favors for these good athletes. If they find themselves at the top of the league in numerous statistical categories, what incentive is there for them to work harder and learn different skills? The solution is a mindset shift of competing against oneself.

When I was in college I broke the home run record for my school. The next year my goal was to beat my own record. In order to accomplish this, I needed to modify and improve in a few different areas at the plate. This required more attention to baseball hitting drills and pitch selection. I broke my previous record by three home runs my junior year. I used this same mentality for my senior season. I had room to learn I wanted to beat myself once again to prove I hadn't reached a plateau. This competition with myself kept me working hard in the off season and I was able to avoid any complacency that sometimes strikes good athletes. If you're wondering if my work paid off and I was able to increase my home run totals, I did. I was able to put up eight more home runs than my junior year. Always work hard, good things will come to the athletes who do.

Nate Barnett is owner of the The Pitching Academy, a pitching information website designed to improve your on the mound performance as a pitcher. The Pitching Academy contains information, products, training, free articles, and more on baseball drills, pitching, and much more.

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Speed Kills in Baseball

AdvancedSkillsTee.com

By Brian Moran

3 STEPS to STEP UP YOUR SPEED

Ever wonder why the first thing you do at a pro tryout is run the 60 yard dash? Because you can't play at the next level running a 7.9.

Well, unless you hit the ball 500 feet.

Cut to the Chase (no pun intended)

Use this off-season...whether it's cold or warm in your area...

* Find a Hill (a steep one)(20 min)...The first few strides are crucial. Running up a slight hill (about 30 degrees) helps to develop power and acceleration. Keep the distances short (10-15 yards) and allow extra rest between sets and reps.

o 10 sprints - forward
o 10 sprints - backward
o 10 sprints - side shuffle

* Stretch - 2x day (15 min) My flexibility was the one thing holding me back that I didn't become aware of until college, where I trained with a former Olympic sprinter. We worked on my flexibility, lengthened my stride, and improved technique. My 60-time dropped from 6.65 to a 6.45 in 3 months...stretch.

o Hamstring Stretches
o Calf Stretches
o Glute Stretches
o Quad Strecthes

* Running Form Drills

o High Stepping - run in place, 15 sec sets, raising your knees to 90 degrees. Repeat 3-5 sets. This increases your running form and lengthens your stride.
o Army Walk - walk in a straight line, raising your leg straight out (unbent) and touching the tip of your toe with your opposite hand. Lengthens stride and improves flexibility. (walk for 30 feet = 1 set | 3-5 sets)

More at http://www.trainbaseball.com

Brian Moran
Train Baseball
http://www.trainbaseball.com

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Baseball Performance Training - Why Every Baseball Player Should Hill Sprint

www.HandsBackHitter.com

By Tim Kauppinen

Serious ball players are always looking for ways to get an edge on the competition – to gain an advantage. It's why you spend so much time researching methods of training that will make you faster and stronger – without taking too much time to get results.

That's why I believe that running hill sprints (which includes running bleachers and stairs) is a must for any baseball player looking to be the best.

This is because hill sprints provide a number of benefits to the baseball player. Here are the Top 5:

1. Hill Sprints Provide the Perfect Combination of Strength and Speed Training.

It's like lifting weights and sprinting at the same time. The hill gives resistance to your sprints, making them more difficult while being shorter in distance and duration. Including hill sprints in your training program can bring great results in as little as 15 minutes 1 or 2 times per week.

This training can help you develop great strength and power in your hips – the key to hitting farther, pitching harder and throwing longer.

2. Hill Sprints Build Stamina.

Endurance is something that every baseball player needs to keep consistency in your play in the later innings – but it is a special kind of endurance. If you want to perform at your peak, then long, slow distance types of cardio just won't work. When is the last time you had to jog around the ball field at 60% of your max heart rate for 30 minutes straight? Instead, your endurance training needs to mimic the demands of your sport. Those needs being – short bouts of intense exertion alternated with periods of lower intensity movements.

Hill sprints provide just this type of interval training. They will take your heart and lungs to intensities far greater than those found in jogging or traditional types of endurance training. Your body will become used to reaching these higher levels, and recovering quickly in between the "sprints." Not only that, with hill sprints, you will be able to spend much more time training at that high intensity than if you try to "go hard" at a steady state.

More and more scientific studies are showing that VO2 Max (the traditional measure of aerobic endurance) is improved as much – or more- by using high intensity exercise like hill sprinting. (And you can gain these benefits in incredibly short workouts). This endurance is due to the sprints upgrading your oxygen intake system with new capillaries, developing stronger heart and lung tissue, adding more energy producing mitochondria and increasing your tolerance to lactic acid buildup.

Without this endurance, your body will become fatigued as the game goes on (especially if it goes into extra innings). Fatigue can lead to a decrease in performance and the loss of your form and technique. Being tired can also lead to a lack of focus, which can kill your batting average or your pitching consistency (not to mention lead to costly errors).

Want to stay fresh and win in the 9th inning (and beyond)? Hill sprint.

3. Hill Sprints Increase Your Speed and Explosiveness.

Let's face it. Speed kills. Whether it's for stealing bases or chasing down a fly ball, speed development is key to your success - and hill sprints can help you get there.

Hill training promotes two important factors of your speed: hip strength and quickness.

First, when you run hill sprints, you will immediately feel the difference in your hips – especially your quads and glutes. Improving these "pushing" muscles in your legs will help get you up to full speed faster – greatly improving your chances of making it to the next base or covering ground to make a play.

Secondly, hill sprints can improve your quickness. Sprinting up hill forces you to shorten your stride slightly. This shorter stride forces you increase the turnover of those strides – making you run faster. Faster feet also translate into a lightning-quick first step – a great asset to have in any ballgame.

4. Hill Sprints Improve Your Mental Toughness

Besides all of the physical benefits of hill sprinting, they also promote mental toughness and goal-setting.

Looking up at the hill can be daunting when you are fatigued and nearing the end of your sprint session. By using the hill as a metaphor, you can see the importance of having a goal (the top of the hill), taking the steps necessary to reach it (one step at a time up the hill), and celebrating your success when they reach that goal (just like you'll celebrate after winning your next big game). Looking back down the hill after your workout, you can feel the satisfaction of accomplishing something that may have seemed an impossible obstacle.

With all of these benefits for you as a ball player, adding hill sprints to your training program should go to the top of your To Do List. It's no coincidence that Ichiro Suzuki and other baseball greats include hills and stairs in their off-season training.

Make yourself stronger, faster, better conditioned, injury resistant and mentally tough with this "old school" training. You and your fans will be glad you did. The opposing team won't be quite as happy…

Tim Alan Kauppinen, or Coach K, has over 20 years experience as an athlete and coach. He has worked with athletes of all ages and abilities in track and field, basketball, speed training and strength and conditioning after graduating from the University of Wisconsin - Madison with a coaching emphasis. This has given him the privilege and the opportunity to coach athletes who have become conference champions, state champions and Division I college players. Coach K is the author of the Uphill Fitness Training, Ultimate Insider Speed Training Secrets and Iron Shins programs. He also publishes a FREE daily training email newsletter.

Tim can be contacted through his website at
http://www.makesyoufast.com/power_hill_sprint.html

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