Inside The Park Baseball NYO Speed-Strength / Performance Training September 23, 2016 Presented to: Inside the Park Baseball NYO / Chastain Park 140 West Wieuca Rd. Atlanta, GA 30342
Sports Performance Training The goal of Titus Speed-Strength Training is to teach the methods and exercises necessary to bring out an athlete s full performance potential and improve the psychological capacity of each athlete. Our training system focuses on increasing an athlete's total body explosiveness, ability to run faster, jump higher, throw further, increase change of direction efficiency and improve speed endurance. Training to be fast and explosive requires a high level of effort that is based on maximum focus and concentration. Therefore, Titus has a balanced approach of athletic assessment, evaluation, and planning that gives all athletes, in any sport, the chance to improve their performance. Benefits of Titus Sports Performance Training Maximizes a player s athleticism Improves top game speed Reinforces the fundamentals of sprinting, jumping, throwing, and cutting Develops maximum power throughout the body Stabilizes specific joints and torso Brings a top level of fitness to each athlete Decreases body fat and improves body composition Workout Model Titus training methods focus on athletes being able to execute various resistance training, plyometric and medicine ball exercises correctly. Instruction includes proper sprint mechanics and various foot quickness drills which lead to better coordination and balance, necessities for fundamental movement in athletics. Titus uses exercises and movements that will safely increase the efficiency of the body s physiological and psychological processes for sport. Workouts will also provide for introducing, implementing and coordinating a program that can aid in continual development in total body conditioning. Within every workout the following components will be taught and executed: 1. Mobility / Flexibility Movement efficiency is important in sport performance as well as injury prevention. Training the body throughout its full range of motion with a small level of resistance allows for muscle contraction in a joint s stretched position. Titus seeks only to teach total body movements in order to increase the body s awareness, balance, and coordination in fundamental motions.
2. Strength Training All sports require an element of explosive movement and it takes a great level of strength to produce the force needed to execute these movements. Therefore, Titus stresses building total body strength as it pertains to the development of power, which is the combination of speed and strength. The focus of training will be on hip, knee and ankle extension as well as trunk, back and shoulder stability. The progression of each athlete is determined by their ability to master proper technique of each exercise with the given resistance. 3. Speed Training An increase in speed will be the end result of the programming. Whether it is sprint speed, jump height or throwing distance, the measurement of performance is founded on how fast the player is able to move. Titus realizes that athletes must learn to be efficient in fundamentals like running, jumping, and throwing. Exercises that emphasize light or body resistance movements will be taught so that speed is minimally hindered. Methods that help the body extend, flex, and rotate will be used so that each athlete improves coordination and velocity of motion in each particular joint. 4. Agility Agility is the ability to change direction without the loss of speed, strength, balance, or body control. As agility improves, so does the development of athletic timing and rhythm of all movement. Titus will teach the athlete the best methods and techniques to move with the greatest speed and foot quickness while minimizing any wasted motions or actions. Various cutting, hopping, cone and hurdle drills are included in each training session. 5. Endurance Endurance is the ability to last. It is building the heart to sustain repeated intense efforts that sports require. The Titus program trains individuals by using an alternating sets routine which features constant movement, therefore working both the aerobic and anaerobic side of endurance. Three different elements must be trained for effective speed endurance improvement: 1) Cardiovascular, which strengthens the heart and lungs. 2) Muscular, which conditions muscles to maintain powerful contractions over a longer period of time. 3) Intermittent, which improves the body s ability to recover between bouts of effort. Each element will be trained within each workout in order to fully maximize an athlete s ability to play to the end and maximize speed endurance.
Sample of Daily Titus Performance Workout Schedule Each workout: Approximate time is 1 hour - 1.25 hours 8 24-36 8-12 8-12 8-12 Mobility Training: Warm Up and Movement Preparation Initial Warm Up: Raising Body Temperature Ballistic Warm Up: Preparing Stretch Reflex Dynamic Warm Up: Preparing Similar Motor Patterns Strength Training: Total Body Weight and Torso Training Lower Body Strength/Power Lifts Olympic Lifts and Variations Upper Body Strength/Power Lifts Supplemental Work Torso Strength Exercises Speed Training: Plyometric - Sprint, Jump, and Throw Training Plyometric Jumps Ballistic Throws Sprint Mechanics Agility Training: Cone and/or Hurdle Drills Forward to Backward Movement Efficiency Drills Lateral Movement Efficiency Drills Endurance Training: Interval, Distance, and Timed Running Short, Medium, and Long Interval Sprinting Continuous Runs for Specified Distances or Specified Time
Physical and Performance Evaluation Titus specialized evaluation will be completed pre and post training and will include performance and physical indicators specific to the sport of baseball. Your team will have access to a personal page on the Titus Performance Database. Body Composition; Overall and Segmental analysis o Analyze under or over development of left and right side of the body. Intra and Extra-cellular Hydration levels o Dehydration leads to muscle cramps, fatigue and inability to perform. Resting Metabolic Rate o Basis for athlete s nutritional guidelines. The body s caloric burn at rest. Grip Strength o Direct correlation of Grip Strength with bat speed and power transfer. Broad Jump o Measures the explosiveness of the athlete, a reliable indicator of speed. Sit and Reach o Hip mobility and hamstring flexibility are critical to increased movement velocity and injury prevention. 10 and 60 YD Dash o Measure of starting speed (10YD dash) and absolute speed (60YD) both of which can be improved with proper training. Functional Movement Screen; Overhead Squat and Inline Lunge o Assessment of joint mobility and movement patterns. Critical to athleticism and injury prevention. Shoulder Range of Motion o Specific measure of shoulder mobility and risk of injury. Bat Swing Speed (MPH) Bat Time to Contact Bat Path Angle at Contact Bat Power generated at Contact Throwing Velocity Injury Prevention and Return to Play Program With all sports, over-use injuries are a real threat to the athlete s long-term enjoyment and performance. It is critical to keep the musculoskeletal system strong and flexible. Proper physical development of the body will allow the athlete to withstand the required movement mechanics essential to their sport. If the body is prepared to sustain the force and movement requirements of baseball, the athlete should perform well and reduce long term injury risk. If in the event a typical rotator cuff surgery is performed, only 10% of that population ever makes it back to playing baseball. Surgery should be avoided. Peachtree Orthopedic group (POC) medically oversees Titus athletic training services. Titus and POC s bridge program brings a balanced approach to training, injury prevention, treatment and rehabilitation; creating an optimal network of care for mitigating overuse injuries and increasing athletic performance.
Performance Nutrition Titus would like to evaluate a couple athletes and have Dr. Dan Benardot with Ga. State, Falcons and US Olympics, to analyze and present the optimal nutritional plan to the ITP team. Included in this report would be feedback on macro level (Carbs, Proteins, and Fats) and micro level (Vitamins, Minerals) and Energy Balance / Caloric Timing (the optimal time to consume calories based on anticipated activity levels). This information can be conveyed in a group setting. Training Schedule and Pricing Players will undergo a 2-3 day/week pre-season Speed-Strength training program beginning Monday, September 26, 2016 and continue until Friday, March 3, 2017. Players are encouraged to train as a Team. In addition to the social benefits, team-based training enhances individual motivation, accountability and develops team camaraderie. The 2 day/week training plan is best delivered on a Tuesday/Thursday schedule, while the 3 day/week plan is best delivered on a Monday, Wednesday and Friday schedule. Training sessions are held at 5:00-6:15pm and will occur at Titus (NYO gym) Additional training days and times can be added upon request and minimal attendance. Financial Analysis / Program Cost Team rates and discounts are based on regular Titus Speed-Strength training rates of $195/month for 3x/week training and $160/month for 2 days per week training. Individual Pre-Season Training: Current Day March 3, 2017 Available Monday, Tuesday, Wednesday, Thursday, Friday 5:00pm-6:15pm Two Titus Coaches onsite for each Training session Individual Cost $10.00 per sessions per athlete. Athlete must be on the ITP roster. Athletes are asked to commit to a training package; 8, 12, or 24 sessions for $80, $120 or $240 respectively. Payment for Training Service: Titus will provide registration materials for athletes prior to the start date. All athletes will be required to fill out and sign Athlete Questionnaire and Medical/Photo Release prior to the first scheduled training session. All checks should be made payable to Titus Sports. Titus Sports Academy is excited to be a part of your team and its success and we look forward to working with your athletes. Brandon Harris Titus Sports Academy 850.566.2247 bharris@titussports.com