I do not workout to add days to my life, I workout to add life to my days. #LOVE #REEDiculouslyFit #happy #workout #wednesday #YAYYYoftheday #fitlife #fitspo #instagood #instadaily #instamood #instafollow #livestrong #eatclean #getlean #today #bestoftheday #awesome #fitness #fun #follow #fitfriends #smile #healthy #thesweatlife #iwill #shineon
Thank you to The best LRF Team of trainers that trains THE best LRF clients ever! Our “Train the trainers” event was a success! YAYYY to a Happy 5 Year Anny of LRF & my appreciation to my trainers tonight! Left to right, Salina, Brittney, Allie, Lindsey, me, Justin, Amanda B, & Julia & missing tonight, Ariel!!! You guys all ROCK! Thank you also to Darius, Adam & Reyka for your awesome KB mobility drills & instruction! #teamLRF #reediculouslyfit #fitspiration #fitfam #instafit #personaltrainer #lisareedfitness #love #laugh #lunge #instagood #instamood #bestoftheday #happy #healthy #strong #mobility #eatclean #belean #iwill #makeadifference #entrepreneur #fitness #nutrition #leadthepack #strength #fitforlife #shineon
In order for your little leaguer to be a better baseball player, they must learn the basics first. Anyone can go out and play a good game of baseball. But if you do not have the foundations in place, your little leaguer will not excel at the next level, next age group or JV Team.
The sport of baseball requires strength, agility & quickness (to go from a standstill to a sprint as fast as possible, often requiring quick change of directions and accelerating), flexibility & mobility (having the range of motion of the hip and shoulder torque of pitching and throwing), and deceleration to transfer energy from throwing and swinging. Baseball players should be training more like sprinters, not long distance runners and focus on ground based, multi-joint movements that will mimic movements during game play.
Learning the basics and having a strength base will allow your player to have the foot work, balance, power, speed and explosiveness from their feet-hips-shoulders to prevent injury and improve your field skills & play. You could have the best coach in the area, but your player still needs the strength & conditioning foundation.
At Lisa Reed Fitness, LLC we have qualified trainers/sport performance coaches, who are certified by the National Strength & Conditioning Association as a Certified Strength & Conditioning Specialist. Contact Lisa for a specialized athletic program for your up coming athletic star, or to personally train in-home or with your entire team.
These are the Top 6 Strength & Conditioning essentials like the pro’s perform and your little leaguer should learn for some noticeable game improvements. Remember building a basic foundation is #1!
Lisa’s Top 6 Strength & Conditioning Essentials for the Baseball Player!
1) Dynamic Warm-up including Mobility Drills & Flexibility: Warming up properly through sport movement patterns. Running mechanics. How to decelerate and accelerate.
• Mobility is key to staying injury free. Most players maintain their strength, but lose their mobility (overcoming muscular imbalances)
• Range of Motion Improvement- Foam Rolling, Stretching, Balance & Stabilization
2) Agility, Quickness & Speed (goals: change of directions, speed, accelerations all while maintaining form and eye contact). A full recovery between reps & sets is a must to assimilate energy system.
• Cone & Foot Work drills
• Acceleration Drills (Example: getting up from ground to sprint,etc)
3) Speed, Power & Explosiveness. ANY athlete will need a solid foundation of total body strength before increasing the rate of force development. Speed x Strength = Power! Explosiveness is to react quickly while using strength and force to propel you.
• Olympic lifts & Plyometrics (example-Box Jumps) *Jumping & landing techniques are crucial
• Resistive Band and sleds (Sprints/Shuffle/Side Running/Reaction, etc)
4) Core Power
• Medicine Balls Explosive Throws & Slams (Only when they have a strength base!)
• Reverse Back Extentions & Glute Bridges (advanced- add weight)
5) Total Body Strength Training: Strength is the foundation upon which speed and explosiveness is built from.
• Squats, Lunges, RDL’s, Bench, Pull-ups, Rows, Shoulder & Wrist exercises
• Correct imbalances of thoracic spine and shoulder: TYI, foam roll, pre-hab specific exercises on the position you play
• Eat a meal 2-4 hours before game: High in Complex Carbohydrates, Low in fat, moderate protein & Low in Fiber. Examples: turkey sandwich with slice of cheese, cereal and low-fat milk, pasta with tomato sauce
• Eat a snack 1 hour before game. Examples; fruit (low in fiber- plums, melons & peaches), toast with peanut butter, or granola bar(cliff bars). Avoid sugar.
• Refuel within 30 minutes post game. Examples: 8 oz low fat chocolate milk, banana with peanut butter, Pb & J sandwich, recovery drink
• Hydrate always with water. Drink 12oz 2-3 hours before game & 4 oz every 15 minutes. *Only for training more than 1 hour, drink 8-10oz. of electrolyte replacemen. For every pound lost after training, drink 16oz. water.
& Don’t forget Mom’s prepping for a long day at the baseball field! By packing your own food you will be better prepared to avoid the unhealthy choices at the concession stand. Check out the New 6 Pack Ab Bags for the Mom, family and little leaguer to bring snacks! http://www.sixpackbags.com/#LisaReedFitness
Also, make sure you keep a full water bottle with you and a few as back- up in case you cannot refill.
Contact LRF for a baseball specific training program to the Mom & Dad healthy Reed-iculoulsy fit life,