Just because you’re working hard doesn’t mean you’re doing it right.

We hear from players, at all ages, that they are hitting off the tee for hours, but they’re still not hitting well in games. Or they are working out, but they aren’t getting bigger, stronger or faster. Or they are eating good, but they aren’t getting bigger or leaner.

Let’s use an analogy to help put things in context and make a complicated topic more simple to understand. If you want to be an Olympic sprinter in the 100-meter event, going for a four-hour jog every day is not going to be the most efficient use of your time to reach your goal of being one of the fastest sprinters in the world. You’re still putting in four hours of “work,” and you’re doing it every day, but common sense should tell you that jogging four hours a day is not going maximize your performance in an event that is over in less than 12 seconds. If you want to be an Olympic sprinter, you need to train like an Olympic sprinter.

Hitters at the highest levels do more than just hit off a tee. They absolutely hit off a tee, but it’s typically only part of a very basic warmup or a controlled way to work on a very specific part of the swing. It is not their primary training method. The same can be said for front toss, side toss, batting practice or hitting off a pitching machine. Good hitters do all those things, but they do them with a purpose to address their deficiencies.

Playing catch will make you better at playing catch, but it will not make you an elite outfielder. Catching bullpens will not make you an elite catcher. Fielding ground balls will not make you an elite infielder. Throwing bullpens will not make you an elite pitcher. Training needs to be appropriate and specific to the individual, their needs and their goals.

The same can be said for nutrition. There are some basic general guidelines for what to do and what not to do. Those that train and eat appropriately for themselves and their goals will be at an advantage over those that don’t. Remember, eating “healthy” is a controversial topic and there are a lot of opinions about what that means even among the “experts” in the field of nutrition. Our recommendation is to work with someone that has a proven track record of working with individuals with similar needs and goals.

It is important to point out that we are not implying that a 9-year-old baseball player needs to specialize in baseball only or training specific to any one position on the baseball field. Parents and players need to educate themselves on what they believe is appropriate for them at any given time in their development based on their goals. These are individual decisions, and it should not be seen as a one-size-fits-all approach. Additionally, prepubescent athletes should train differently than an athlete starting puberty, and an athlete that is well into puberty should train differently than an athlete that is finished with puberty, and so on. The same can be said for nutrition, it is a very individual thing.

In summary, training and nutrition should be specific to the individual and their goals. Use proven fundamentals, drills, equipment, programs, plans, trainers and nutritionists/dietitians that can help you with your specific needs and goals. And don’t forget, jogging isn’t going to make you an Olympic sprinter, lifting weights or “working out” without training proper movement patterns, energy systems, resistance, tempo, direction, intent and intensity isn’t going to make you a more explosive athlete, only hitting off a tee or doing other basic hitting drills alone isn’t going to make you an elite hitter, and throwing bullpens alone isn’t going to make you an elite pitcher.

Speed - 60 yards and a stopwatch.

Agility - 5 10 5 Drill and a stopwatch.

Explosiveness - Broad jump distance measured with a tape measure.

Explosiveness - Box jump height.

Explosiveness - Vertical jump height.

Explosiveness - Med Ball throws measured with a tape measure.

Grip Strength - Bar hangs and use a stopwatch to measure the amount of time.

Grip Strength - Dynamometer.

Bat Speed - A Blast Motion Sensor, a baseball, and a tee.

Exit Velocity - A Pocket Radar, a baseball, and a tee.

Throwing Velocity - A Pocket Radar and a baseball.

Pitching Command - Number of strikes thrown in a bullpen using a baseball and a 9 Pocket.

Throwing Accuracy - Number of times hitting a K Target mounted on a net with a baseball when throwing from a given distance.

Precision Long Toss - Number of times you are able to throw into a 7’ x 7’ net either in the air or on one hop from a given distance using a baseball.

Catcher Pop Times - Stopwatch

Exercises appropriate for all ages to support your son's baseball development. 

Detailed here.

I encourage you to watch Adam Archuletas Training Workout Program

for Athleticism, Strength, Speed, Explosiveness, Quickness & Agility.

You can’t get better if you are hurt. 

Beyond that, no one likes to be injured. Kids play baseball because they love it. There comes a day for every player – from Knothole player to Hall of Famer – where they no longer get to play the game. Every moment a player can’t play is a lost moment. 

We believe – and will hold our coaches and staff accountable – in creating an environment that minimizes injury risk.

That starts with proper physical conditioning, strength and mobility.

But it is more than that.

The major difference between our organization and the vast majority of others is how we systematically develop our players. We provide structured offseason and preseason training programs. We provide structured practice/pregame warmup routines and recovery programs that are specifically designed and implemented based on the needs of our players from 9U through 18U. 

Not only are we developing skills with these efforts, but we are also preventing injury.

A major part of keeping players healthy is maintaining an appropriate roster size that allows teams to have a pitching staff that can compete without overusing arms.

In respect to catchers, it is important to have the ability to rest catchers when needed, and still be able to compete against other top teams. It is not ideal to catch the same catcher in back to back games on the same day, especially in inclement weather conditions.

Unfortunately, when some hear this all they think of is playing time. Instead, parents and coaches must understand how this is tremendously important for health and proper development. If a roster is managed properly by experienced coaches, playing time is never an issue.

In respect to pitch counts, there are multiple considerations, not just the total number of pitchers thrown. Coaches must first be aware of the capabilities of the pitcher. Coaches must ensure the pitcher is warmed up properly. Coaches must track the total number of pitches thrown in the inning, and the amount of rest between innings. Coaches must also be aware of the total number of pitches thrown in the game, and then ensure that pitcher is allowed to recover properly before being put out in the field to play defense or pitch again.

Coaches should make every effort possible to follow appropriate pitch count parameters based on a player’s age and physical development.