STRENGTH & CONDITIONING PROGRAMS
All-Star Sports Academy is excited to announce our new strength and conditioning program. Programs are based on age group and are currently available in our Cherry Hill, Conshohocken, Downingtown, and Warminster training centers.
Our Strength and Conditioning programs will revolve around four core pillars of training:
Speed is more than just the ability to run fast. True speed requires and displays countless athletic abilities: strength, power, coordination, rhythm. Training speed requires producing maximal outputs, and the benefits of such high outputs translate to much more than running fast. Speed training can improve arm strength and velocity, as well as stamina for pitchers, and fielding, base running, and throwing velocity for position players. We train speed through short sprints with maximal effort and adequate recovery, and some positional and technical drills.
Baseball is a sport dominated by power. Both pitching and hitting require producing as much force as you can, as quickly as you can. We train power through a variety of modalities in all directions. Jumping, throwing medicine balls, and swinging kettlebells all involve producing force from your lower body, transmitting it through your core, and expressing it through your upper body, very similar actions that are needed for pitching and hitting.
Strength builds resilience for athletes. It allows athletes to withstand more physical stress, thus producing a more durable body. This helps baseball players endure the wear and tear of a long season and reduces the likelihood of some injuries. Without strength, you cannot generate force, let alone generate force quickly. Strength creates a strong foundation to build upon and develop power, speed, and other athletic qualities. We improve total body strength through basic compound exercises that utilize foundational movement patterns and recruit multiple muscle groups simultaneously to resist and produce force.
Most athletes believe they need to stretch to be able to move better. While stretching has its benefits, mobility demonstrates control in the positions that you have access to. Stretching to be able to get into a particular position has little benefit if you don’t have any stability or strength in that position. Our objective is to gradually expose your player to as many positions as possible so if you happen to experience that position during play, the body is prepared to handle it. We train mobility simply by strength training in full ranges of motion in all directions, as well as implementing movement qualities in our warmups and during our training sessions.