Phase 2: Advanced Baseball Performance (60 Minutes)
Focus: High-intensity, game-speed reps that sharpen mechanics, improve reaction time, and build confidence under pressure — all within our half-turf setup and batting cage environment.
1. Throwing & Arm Strength Development
- Structured long-toss progression adapted for indoor space (short-box or net-based throws)
- On-turf throwing under pressure: quick exchanges, on-the-run throws, and off-balance mechanics
- Pitching stations: live bullpens or command-focused flat-ground sessions
- Arm care circuit featuring resistance bands, mobility, and recovery routines
2. Defensive Skill Work (Infield & Reaction Training)
- Short-space infield drills emphasizing glove-to-hand transfers and quick release
- Rapid reaction “hot box” drills using short hops, backhand, and forehand exchanges
- Double play feeds, glove flips, and barehand transfers for precision and control
- Footwork and first-step quickness drills using cones and ladders on turf
- Catchers- Blocking and framing work
3. Hitting Development (Batting Cage Focus)
- Tee and front toss progressions to refine rhythm, sequencing, and barrel control
- Work to improve timing and adjustability
- Situational hitting rounds: contact focus, gap-to-gap approach, and pressure execution
- Competitive hitting circuits: “Hit-for-Points” and situational RBI challenges
2. Strength & Conditioning with BANDO Performance (60 minutes)
Tailored to Baseball's demands: explosiveness, lateral quickness, stamina
- Warm-Up & Mobility
- 3 Dimensional Dynamic warm-up focusing on different movement techniques/strategies.
- Full body mobility and flexibility
- Strength Training
- Full body strength training, education and execution of basic foundational exercises that yield the most results for increasing athletic performance.
- Explosiveness & Agility
- Vertical and horizontal force development
- Rotational Power and core stability development
- Speed development (resisted or un-resisted)
- Conditioning / Game Shape
- Metabolic conditioning for the sport of Baseball
- Partner competition drills to mimic tryout intensity