Baseball Finishers. Copyright 2012 by Meglio Performance Systems LLC. All Rights Reserved. For more information, please contact:

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1 Baseball Finishers Copyright 2012 by Meglio Performance Systems LLC. All Rights Reserved. No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Joe Meglio, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal and these cases require written approval from Joe Meglio prior to publication. For more information, please contact: Meglio Performance Systems LLC Joe@MeglioPerformance.com Website: 1

2 Disclaimer The information in this book is offered for educational purposes only; the reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity and diet. With that in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives may be dangerous if performed incorrectly, and may not be appropriate for everyone. The author assumes no liability for injury; this is purely an educational manual to guide those already proficient with the demands of such programming. 2

3 About The Author Joe Meglio is the owner of GameChanger Strength & Performance LLC. In addition to being a strength and conditioning coach, Joe has played baseball his whole entire life, including four years of college baseball at Fairleigh Dickinson University in Madison New Hersey where he was a team captain his senior year. In 2011 Joe Meglio was voted the # 1 Rising Star in the Fitness Industry by FitnessBusinessInterviews.com and was also voted as the 1 st ever STACK.com Expert of The Month. He has written for featured on ESPN Page 2, Paul Reddick Baseball, Stack Magazine, EliteFTS.com and various other publications. For more information on Joe Meglio and to download your free report on the 5 Fatal Mistakes Baseball Players make go to HowToTrainForBaseball.com 3

4 Table Of Contents Getting Started Page 5 Post-Game Running Workouts Page 7 Post-Game Ladder Workouts Page 8 Post-Game Ab Circuits Page 9 Post-Game Tabata Workouts Page 10 Post-Game Active Recovery Workouts Page 11 Post-Game 10-Minute Finishers Page 12 4

5 Getting Started The coaches guide to implementing these workouts Inside this manual, you have 18 various workouts to use post-game or post-practice with your team. These 18 workouts are broken down into 6 different categories. Each of these categories include 3 different workouts: Running Workouts Ladder Workouts Ab Circuits Tabata Workouts Active Recovery 10 Minute Finishers In order to get the most out of each of these workouts it s important to rotate them. This will keep your ball players fresh and on their toes. After Game 1 Active Recovery After Game 2 - Ab Circuits After Game 3 Running Workouts After Game 4 Ladder Workouts After Game 5 Tabata Workouts After Game 6 10 Minute Finishers After 6 games, you should do at least 1 exercise from each category. For games 7-12, you will follow the same routine except you will use a different workout from the category. The schedule above will gradually condition your ballplayers to training after the games. You should star them with the least demanding workouts and progress them from there, just like in the 5

6 example above. Do you have to follow this schedule? No. Every team is different and every game is different. If you just finished an extra inning game and have another game tomorrow, you probably shouldn t put your team through a 10-minute finisher. Instead focus on the active recovery workouts. On the other hand, if you have a few days off between games, that would be a good idea to do one of the more demanding workouts (10 minute finishers, tabata workouts or a ladder workout). 6

7 Post-Game Running Workouts Each one of these workouts include simple and easy to follow running workouts that should be done on the baseball field after games. Workout # 1 Hitter Specific -Start in the batters box facing the pitcher in a push-up position -Pop up and sprint from home to first base as fast as possible. -Jog back to home plate -Repeat 7 more times (8 total sprints) Workout # 2 Hitter Specific - Run 2 "singles" - sprints from home to 1st base - Run 2 "double" - sprints from home to 2nd base - Run 1 "triple" - sprints from home to 3 rd base - Run 1 "home run" - sprint all the way around the bases *After each run, walk back to home. Workout # 3 Pitcher Specific -Line up on the foul line in the outfield -Start in the half kneeling position -Sprint 50 feet -Rest 20 seconds -Repeat 11 more times (12 total) * Make sure you alternate the front leg when starting in the half kneeling position 7

8 Post-Game Ladder Workouts Ladder workouts are a quick and efficient way to train the body. Each ladder will start with 12 reps of each exercise. After you complete 12 reps of each exercise, you will then do 10 reps, then 8, then 6, then 4 and finish with 2 reps. Make sure you do 12 reps of each exercise before you move down to 10 reps. Workout # 1 1A) Burpees 1B) Push-ups 1C) Squat Jumps Workout # 2 1A) Squat Jumps 1B) Yoga push-ups 1C) Lunge Jumps Workout # 3 1A) Prisoner Squats 1B) Hand walkouts 1C) Burpees 8

9 Post-Game Ab Circuits These ab circuits are a great finisher to use after games because they are quick and effective. Start each circuit by doing 20 seconds of 1A. Rest 10 seconds then do 1B for 20 seconds. Rest 10 seconds then repeat for 3 more rounds (4 total rounds). These workouts should last 3 minutes and 50 seconds. Workout # 1 Do 20s of work, followed by 10 seconds of rest. Repeat for 4-8 rounds. 1A) Body saws 1B) Plank To Push-up Workout # 2 - Do 20s of work, followed by 10 seconds of rest. Repeat for 4-8 rounds. 1A) Dead bugs 1B) Font Plank w/ reach Workout # 3 - Do 20s of work, followed by 10 seconds of rest. Repeat for 4-8 rounds. 1A) Body saws 1B) Flutter Kicks 9

10 Post-Game Tabata Workouts The following workouts are full-body circuits that will last 4-8 minutes. In order to do these circuits properly, do 20 seconds of 1A then rest for 10 second. Then do 20 seconds of 1B then rest 10 seconds. 20 seconds of 1C then rest 10 seconds. 20 Seconds of 1D then rest 10 seconds. After you go through the circuit once, repeat for a minimum for 3 more times (4 total). 4 rounds of any of these circuits will last about 4 minutes. If you would like to make this circuit longer, then repeat the entire circuit for the desired amount of time. Workout # 1 1A) Jumping Jacks 1B) Rotational Push-ups 1C) Side Plank 1D) ISO Squat Workout # 2 1A) Squat Jumps 1B) Prone Y Hold 1C) Mountain Climbers 1D) Yoga Push-ups Workout # 3 1A) Squat Thrusts 1B) Prone T hold 1C) Plank to Push-up 1D) Forward Lunges 10

11 Post-Game Active Recovery Workout # 1 Prone Shoulder Circuit Video 1- Position 1: L 2- Position 2: I 3- Position 3: T 4- Position 4: w 5 Position 5: Y *Hold each position for 5 seconds *Go through this circuit 3 times without resting Workout # 2 Full Body Joint Mobility Video 1- Neck: flexion & extension 2 Neck: Side to side 3- Shoulder: Arm circles Forward 3 Shoulder: Arm Circles Backwards 4 Shoulder: Arm swings 5- Hips: Trunk Rotation 6- Hips: Hip Circles Workout # 3 Hip Mobility Circuit Video 11

12 Post-Game 10-Minute Finishers For each of these 10-minute finishers below, your team will do as many rounds as possible in 10 minutes. To keep this simple, have them do 10 reps of each exercise. After they complete all 3 exercises for 10 reps each, have them rest as short as possible and then repeat until you have reached the 10-minute mark. Workout # 1 1A) Plank to push-up 1B) Scapula push-ups 1C) Prone Blackburns * Do 10 Reps of 1A, 10 Reps of 1B and 10 Reps of 1C. Rest as short as possible then repeat until 10 minutes is up. Workout # 2 1A) Hand walkouts 1B) Push-up + Scapula push-up 1C) Reverse Crunches * Do 10 Reps of 1A, 10 Reps of 1B and 10 Reps of 1C. Rest as short as possible then repeat until 10 minutes is up. Workout # 3 1A) Squat Jumps 1B) Judo Push-ups 1C) Lunge Jumps 1D) Prone Blackburns 12

13 * Do 10 Reps of 1A, 10 Reps of 1B and 10 Reps of 1C. Rest as short as possible then repeat until 10 minutes is up. 13

Copyright 2010 by Dave Schmitz All Rights Reserved

Copyright 2010 by Dave Schmitz All Rights Reserved No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording