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Alex Simone

@SSPerformanceTX • 27,880 subscribers

Training Programs ⬇️

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Want to steal more bases? STOP using the crossover step & START using a drop step! The crossover step is slower, it starts the athlete in a horrible position for acceleration, and takes away from the athletes natural athleticism.

Want to steal more bases? STOP using the crossover step & START using a drop step! The crossover step is slower, it starts the athlete in a horrible position for acceleration, and takes away from the athletes natural athleticism.

2,280,102 Aufrufe

4 Ways to Get Faster ⬇️ 1. Hill Sprints: Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike. 2. Resisted Sprints: Force application must be highly specific to the mechanics and demands of sprinting. Sled resisted sprints are one of the BEST tools to accomplish this. 3. Dynamic Skips: Improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 4. Max-Effort Sprints with Complete Recovery: To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

4 Ways to Get Faster ⬇️ 1. Hill Sprints: Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike. 2. Resisted Sprints: Force application must be highly specific to the mechanics and demands of sprinting. Sled resisted sprints are one of the BEST tools to accomplish this. 3. Dynamic Skips: Improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 4. Max-Effort Sprints with Complete Recovery: To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

53,555 Aufrufe

5 Exercises for More Baseball Power 1. Shuffle Shot-Put Throw 2. Lateral Speed Skaters 3. Step-Back Scoop Toss 4. SL Lateral Jump + Quarter Turn 5. Step-In Overhead Forward Throw

5 Exercises for More Baseball Power 1. Shuffle Shot-Put Throw 2. Lateral Speed Skaters 3. Step-Back Scoop Toss 4. SL Lateral Jump + Quarter Turn 5. Step-In Overhead Forward Throw

509,621 Aufrufe

Round Rock HS Senior, jace kivett crushing some heavy split squats today 100 LB in each hand + 40 LB vest!

Round Rock HS Senior, jace kivett crushing some heavy split squats today 100 LB in each hand + 40 LB vest!

79,040 Aufrufe

Medball drills are great for power development. They’re also an outstanding way to prepare the athlete for violent rotations via hitting and throwing. For us, medball volume is high at this time of the year as most guys are taking a break from throwing and hitting. By keeping our medball volume high we’re able to train power, without the increased stress of swinging a bat or throwing a ball (more CNS stress).

Medball drills are great for power development. They’re also an outstanding way to prepare the athlete for violent rotations via hitting and throwing. For us, medball volume is high at this time of the year as most guys are taking a break from throwing and hitting. By keeping our medball volume high we’re able to train power, without the increased stress of swinging a bat or throwing a ball (more CNS stress).

205,457 Aufrufe

How to Build a STRONG CORE Step 1: Train Anti-Extension (Rollouts, Deadbugs, Planks) Step 2: Train Anti-Rotation (Chops, Pallof Press, Lifts) Step 3: Train Anti-Lateral Flexion (Side-Planks, Loaded Carries)

How to Build a STRONG CORE Step 1: Train Anti-Extension (Rollouts, Deadbugs, Planks) Step 2: Train Anti-Rotation (Chops, Pallof Press, Lifts) Step 3: Train Anti-Lateral Flexion (Side-Planks, Loaded Carries)

74,289 Aufrufe

Loaded Lateral Bear Crawls W/ Hank Rippy ✔️Trunk Stability ✔️Shoulder Stability ✔️Serratus Anterior Recruitment/Upward Rotation In my opinion, if you’re a baseball player, crawling variations are a must in your training. The benefits are just too hard to ignore!

Loaded Lateral Bear Crawls W/ Hank Rippy ✔️Trunk Stability ✔️Shoulder Stability ✔️Serratus Anterior Recruitment/Upward Rotation In my opinion, if you’re a baseball player, crawling variations are a must in your training. The benefits are just too hard to ignore!

88,790 Aufrufe

3 Medball Drills for Hitters: 1. Side Scoop Toss Through Swing: Allows the athlete to get into their natural swing pattern and train rotational power closely related to the swing without hindering mechanics. 2. Step-Back Scoop Toss: Great for teaching athletes how to load and explode out of the back hip. 3. Walk-In Scoop Toss: Adds momentum to the movement which places a greater demand on the front leg deceleration while facilitating with sequencing. Important Note: Medball Weight: 2-4 LB. Preferably 2 LB. These drills and more are included in my brand new medball program for baseball players. Click the link in my bio to check it out now!

42,729 Aufrufe

Medicine Ball Work with Texas State Commit, Riggs Gordon & Rice Commit, Cooper M. Thomas Train the torso to rotate FAST!

Medicine Ball Work with Texas State Commit, Riggs Gordon & Rice Commit, Cooper M. Thomas Train the torso to rotate FAST!

10,841 Aufrufe

Georgetown HS Senior, David Fluitt showing off some single-leg strength! 100 LB DB + 40 LB vest from a deficit for reps!

Georgetown HS Senior, David Fluitt showing off some single-leg strength! 100 LB DB + 40 LB vest from a deficit for reps!

59,341 Aufrufe

POWER IS PLANE-SPECIFIC! In other words, you’re going to develop much more sport-specific POWER by training in planes closely related to your sport. Baseball is a sport that relies heavily on being powerful, and efficient in the frontal and transverse plane. With that being said, a lot of our training focuses on developing power in these planes.

POWER IS PLANE-SPECIFIC! In other words, you’re going to develop much more sport-specific POWER by training in planes closely related to your sport. Baseball is a sport that relies heavily on being powerful, and efficient in the frontal and transverse plane. With that being said, a lot of our training focuses on developing power in these planes.

28,220 Aufrufe

You absolutely should lift heavy in-season. Here’s why: 1. Keeps you strong and significantly decreases the likelihood of injury. 2. Powerful CNS stimulant that can greatly improve on-field performance. 3. Prevents the loss of muscle mass & strength. High reps combined with light loads will not only make you lose massive amounts of strength and muscle mass but they will also induce the most muscular soreness & fatigue. Tips for Lifting Heavy In-Season (Sets & Reps): 2x2 at 85%, 3x1 at 90%

You absolutely should lift heavy in-season. Here’s why: 1. Keeps you strong and significantly decreases the likelihood of injury. 2. Powerful CNS stimulant that can greatly improve on-field performance. 3. Prevents the loss of muscle mass & strength. High reps combined with light loads will not only make you lose massive amounts of strength and muscle mass but they will also induce the most muscular soreness & fatigue. Tips for Lifting Heavy In-Season (Sets & Reps): 2x2 at 85%, 3x1 at 90%

37,480 Aufrufe

You absolutely should lift heavy (80-90%) in-season. Here’s why: 1. Keeps you strong and significantly decreases the likelihood of injury. 2. Powerful CNS stimulant that can greatly improve on-field performance. 3. Prevents the loss of muscle mass & strength: High reps combined with light loads will not only make you lose massive amounts of strength and muscle mass but they will also induce the most muscular soreness & fatigue. Tips for Lifting Heavy In-Season (Sets & Reps): 2x2 at 85%, 3x1 at 90%

You absolutely should lift heavy (80-90%) in-season. Here’s why: 1. Keeps you strong and significantly decreases the likelihood of injury. 2. Powerful CNS stimulant that can greatly improve on-field performance. 3. Prevents the loss of muscle mass & strength: High reps combined with light loads will not only make you lose massive amounts of strength and muscle mass but they will also induce the most muscular soreness & fatigue. Tips for Lifting Heavy In-Season (Sets & Reps): 2x2 at 85%, 3x1 at 90%

53,065 Aufrufe

Using Medball Throws to Prepare the Athlete for Hitting & Throwing Medball drills are great for power development. They’re also an outstanding way to prepare the athlete for violent rotations via hitting and throwing. For us, medball volume is high at this time of the year as most guys are taking a break from intensive hitting and throwing. By keeping our medball volume high we’re able to train power, without the increased stress of swinging a bat or throwing a ball (much more CNS stress). This also makes it easier for guys once they pick up a ball or bat and start their skill work.

Using Medball Throws to Prepare the Athlete for Hitting & Throwing Medball drills are great for power development. They’re also an outstanding way to prepare the athlete for violent rotations via hitting and throwing. For us, medball volume is high at this time of the year as most guys are taking a break from intensive hitting and throwing. By keeping our medball volume high we’re able to train power, without the increased stress of swinging a bat or throwing a ball (much more CNS stress). This also makes it easier for guys once they pick up a ball or bat and start their skill work.

32,636 Aufrufe

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5 Exercises to Lower Your 60-Yard Dash ⏰ 1. Hill Sprints Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints Great drill for developing max-velocity with athletes. This drill teaches athlete to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags Heavy sled drags allow you to learn and practice acceleration mechanics at slower speeds. To perform this exercise properly you need to posses a good forward body lean, and maintain a positive shin angle. 4. Dynamic Skips Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

5 Exercises to Lower Your 60-Yard Dash ⏰ 1. Hill Sprints Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints Great drill for developing max-velocity with athletes. This drill teaches athlete to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags Heavy sled drags allow you to learn and practice acceleration mechanics at slower speeds. To perform this exercise properly you need to posses a good forward body lean, and maintain a positive shin angle. 4. Dynamic Skips Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

680,239 Aufrufe • vor 3 Jahren

5 Exercises for More Speed 1. Hill Sprints: Help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints: Teaches athletes to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags: Allow you to learn and practice acceleration mechanics at slower speeds. 4. Dynamic Skips: Improve knee drive, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery: To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

5 Exercises for More Speed 1. Hill Sprints: Help you run in the correct form of acceleration and improve force application with each foot strike. 2. Flying Sprints: Teaches athletes to go faster and maintain maximal speed for a longer duration. 3. Heavy Sled Drags: Allow you to learn and practice acceleration mechanics at slower speeds. 4. Dynamic Skips: Improve knee drive, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. 5. Max-Effort Sprints with Complete Recovery: To run fast you need to do just that, run fast. Sprint intensity should be 95%+ on each sprint if you’re trying to get faster. Additionally, you need to be recovering fully following each sprint! Rest 60 sec. every 10 yards covered.

558,435 Aufrufe • vor 3 Jahren

More Baseball Power? Throw More MEDBALLS! Power development is plane specific. Medball throws will allow you to train more “baseball specific” power by allowing you to train in the frontal and transverse plane. Grab some medballs and LET IT RIP this off-season!

More Baseball Power? Throw More MEDBALLS! Power development is plane specific. Medball throws will allow you to train more “baseball specific” power by allowing you to train in the frontal and transverse plane. Grab some medballs and LET IT RIP this off-season!

350,678 Aufrufe • vor 3 Jahren

5 Exercises for Tight Hips 1. 90/90 Hip Switch 2. Rollover V-Sit with Reach 3. Mountain Climber 4. Groiner 5. Cossack Squat Utilize these drills in your warm-ups to enhance hip mobility, decrease low back pain, and bulletproof your groin!

5 Exercises for Tight Hips 1. 90/90 Hip Switch 2. Rollover V-Sit with Reach 3. Mountain Climber 4. Groiner 5. Cossack Squat Utilize these drills in your warm-ups to enhance hip mobility, decrease low back pain, and bulletproof your groin!

118,477 Aufrufe • vor 1 Jahr

STOP using the crossover step & START using a drop step! The crossover step is slower, it starts the athlete in a horrible position for acceleration, and takes away from the athletes natural athleticism.

STOP using the crossover step & START using a drop step! The crossover step is slower, it starts the athlete in a horrible position for acceleration, and takes away from the athletes natural athleticism.

43,641 Aufrufe • vor 7 Monaten

More Speed? SKIP! Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. If you’re looking to improve sprinting speed start adding 1-2 sets of skips at the end of your warm-ups before you start your sprint work. Here’s our classic A-Series that we use with our HS, College, and Pro athletes frequently throughout the week as part of our speed training. A-Series 1-2 sets x 15 yards each A-March A-Hop 3-Hop 1-2 Pause A-Run

More Speed? SKIP! Skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, ground contact time, and rhythm - many factors that contribute to fast and explosive athletes. If you’re looking to improve sprinting speed start adding 1-2 sets of skips at the end of your warm-ups before you start your sprint work. Here’s our classic A-Series that we use with our HS, College, and Pro athletes frequently throughout the week as part of our speed training. A-Series 1-2 sets x 15 yards each A-March A-Hop 3-Hop 1-2 Pause A-Run

41,452 Aufrufe • vor 8 Monaten

Heavy Rows (100 LB) & Heavy Deadlifts (405 LB) from HS Junior, Cooper M. Thomas big junior season incoming!

Heavy Rows (100 LB) & Heavy Deadlifts (405 LB) from HS Junior, Cooper M. Thomas big junior season incoming!

30,657 Aufrufe • vor 9 Monaten

French Contrast Method W/ Tigers Pitcher, Aaron Hasse 1. OISO Split-Squat Pin Pull x 5 sec./side 2. Alt. Split-Squat Jumps x 2/side 3. Alt. Band-Resisted Split-Squat Jumps x 2/side 4. Alt. Band Accelerated Split-Squat Jumps x3/side Here we’re using the French Contrast Method in our peaking phase. The idea is to stimulate the high threshold motor units with a low-velocity, high-load exercise like OISO Split-Squat Pin Pull in the video. This ramps up the nervous system and activates fast twitch fibers, enabling Aaron to produce greater force in the jumps that follow. By integrating these four exercises, we can boost both peak power and endurance.

French Contrast Method W/ Tigers Pitcher, Aaron Hasse 1. OISO Split-Squat Pin Pull x 5 sec./side 2. Alt. Split-Squat Jumps x 2/side 3. Alt. Band-Resisted Split-Squat Jumps x 2/side 4. Alt. Band Accelerated Split-Squat Jumps x3/side Here we’re using the French Contrast Method in our peaking phase. The idea is to stimulate the high threshold motor units with a low-velocity, high-load exercise like OISO Split-Squat Pin Pull in the video. This ramps up the nervous system and activates fast twitch fibers, enabling Aaron to produce greater force in the jumps that follow. By integrating these four exercises, we can boost both peak power and endurance.

52,420 Aufrufe • vor 1 Jahr

Quarterback Training 1. Rotational Power 2. Lateral Strength & Power 3. Total Body Strength 4. Prioritizing Exercises that Promote Free Motion of The Scapula & Upward Rotation

Quarterback Training 1. Rotational Power 2. Lateral Strength & Power 3. Total Body Strength 4. Prioritizing Exercises that Promote Free Motion of The Scapula & Upward Rotation

18,908 Aufrufe • vor 5 Monaten

Early Off-Season Medball Work

Early Off-Season Medball Work

28,205 Aufrufe • vor 11 Monaten

A PSA for all athletes… Speed & Power is KING!

A PSA for all athletes… Speed & Power is KING!

22,087 Aufrufe • vor 9 Monaten

Baseball Players: Here’s why you should NEVER stop training once your season starts: High School Baseball Players: Across a 20-week season (high school and summer baseball), athletes training 3 days a week rack up 80 extra days of work—leaving their non-training peers in the dust. College Baseball Players: A standard college baseball season spans roughly 32 weeks. Many teams and players settle for a twice-weekly in-season training routine. Even then, that’s a minimum of 64 sessions—opportunities are either seized or squandered. Moral of the story... If you’ve stopped training, you’re making a HUGE mistake! You’re not only missing out on valuable opportunities (80–320 of them) to grow as a player, but you’re also limiting your on-field performance. In-Season Training Program: If you’re someone who’s looking for a complete 12-week training program that you can use this season to optimize your on-field performance and develop your game, click the link in my bio to grab my entire In-Season Training Program.

Baseball Players: Here’s why you should NEVER stop training once your season starts: High School Baseball Players: Across a 20-week season (high school and summer baseball), athletes training 3 days a week rack up 80 extra days of work—leaving their non-training peers in the dust. College Baseball Players: A standard college baseball season spans roughly 32 weeks. Many teams and players settle for a twice-weekly in-season training routine. Even then, that’s a minimum of 64 sessions—opportunities are either seized or squandered. Moral of the story... If you’ve stopped training, you’re making a HUGE mistake! You’re not only missing out on valuable opportunities (80–320 of them) to grow as a player, but you’re also limiting your on-field performance. In-Season Training Program: If you’re someone who’s looking for a complete 12-week training program that you can use this season to optimize your on-field performance and develop your game, click the link in my bio to grab my entire In-Season Training Program.

20,268 Aufrufe • vor 8 Monaten

4 Ways to Develop Explosive Power 1. Incorporate Jumps & Plyo’s 2. Throw More Medballs 3. Utilize the Dynamic-Effort Method 4. Implement Contrast Training

4 Ways to Develop Explosive Power 1. Incorporate Jumps & Plyo’s 2. Throw More Medballs 3. Utilize the Dynamic-Effort Method 4. Implement Contrast Training

16,478 Aufrufe • vor 6 Monaten

French Contrast Method (Lateral) Tigers Pitcher, Aaron Hasse 1. Alt. LM Lateral Lunge x3/side 2. Alt. Lateral Speed Skaters x2/side 3. Alt. KB Dynmaic Lateral Lunges x3/side 4. Alt. Band Accelerated Lateral Speed Skaters x3/side

French Contrast Method (Lateral) Tigers Pitcher, Aaron Hasse 1. Alt. LM Lateral Lunge x3/side 2. Alt. Lateral Speed Skaters x2/side 3. Alt. KB Dynmaic Lateral Lunges x3/side 4. Alt. Band Accelerated Lateral Speed Skaters x3/side

27,669 Aufrufe • vor 1 Jahr

HS, College, & Pro Baseball Training 4 things we include in all our athletes training: 1. Sprints 2. Medicine Ball Throws 3. Jumps & Plyometrics 4. Strength Training It’s that simple. We don’t train like bodybuilders, powerlifters, ufc fighters, etc. We train to be better baseball players.

HS, College, & Pro Baseball Training 4 things we include in all our athletes training: 1. Sprints 2. Medicine Ball Throws 3. Jumps & Plyometrics 4. Strength Training It’s that simple. We don’t train like bodybuilders, powerlifters, ufc fighters, etc. We train to be better baseball players.

23,184 Aufrufe • vor 1 Jahr

Snapshot of today’s dynamic lower body training with the college position players

Snapshot of today’s dynamic lower body training with the college position players

12,205 Aufrufe • vor 9 Monaten

In-Season Strength Workout w/Dominic Naylor Full Workout: Main Lift A1. Trap Bar Deadlift 2x3 A2. SA Serratus Wall Slide 2x8/side Upper Body Strength B1. DB Bench Press 3x5 B2. CS DB Row 3x5 Accessory Block C1. Prone YTA 2x10 each C2. SA Rack-Supported RFESS 2x5/side C3. Bottoms-Up KB Deadbug 2x10/side

In-Season Strength Workout w/Dominic Naylor Full Workout: Main Lift A1. Trap Bar Deadlift 2x3 A2. SA Serratus Wall Slide 2x8/side Upper Body Strength B1. DB Bench Press 3x5 B2. CS DB Row 3x5 Accessory Block C1. Prone YTA 2x10 each C2. SA Rack-Supported RFESS 2x5/side C3. Bottoms-Up KB Deadbug 2x10/side

17,361 Aufrufe • vor 1 Jahr

NEW In-Season Training Program is LIVE! Link in bio for more information

NEW In-Season Training Program is LIVE! Link in bio for more information

15,044 Aufrufe • vor 1 Jahr

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