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