Clinic Breakdown

1. Baseball Skill Development (45 minutes)

• Long toss progression for arm strength
• Pitcher-specific bullpens (velocity, command, pitch mixing)
• Arm care bands & recovery routines

• Infield: glove-to-hand transfers, double play feeds, reaction drills
• Outfield: drop step, route running, crow-hop mechanics
• Position-specific reps + advanced “live ball” reads

• Tee + soft toss (mechanics, rhythm, balance)
• Live BP and situational hitting (hit-and-run, sac fly, 2-strike approach)
• Exit velocity tracking + swing path adjustments
• Competitive hitting games (pressure simulation)

• Baserunning reads (dirtball reads, secondary leads)
• Defensive positioning & communication
• Scrimmage-style drills to simulate tryout settings

2. Strength & Conditioning with BANDO Performance (45 minutes)

• 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

Athletes will be separated into two groups: High School and Middle School age groups