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Athletic Initial Assessment
Raekwon J. Parker
Liberty University
EXSC 540
Dr. Cash
June 16th, 2024
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Athlete Characteristic
The following program is designed for a male athlete playing baseball at the collegiate and/or
professional level. Based on the assessment done by Noguchi et al., (2014) 33 healthy, male,
university baseball players (mean age, 20.4 +/- 1.1 years; height, 173.4 +/- 6.2 cm; weight, 68.7 +/- 7.6
kg) The male baseball players also has baseball/training experience spanning 11.2 +/- 1.3 years
(Noguchi et al., 2014). There is another study done by Mangine et al. (2013) which discusses the
biometrics and the physical measures in different age groups of baseball players. Players were either
on the roster for the ballclub’s minor league affiliates (Rookie, A/Advanced-A, AA, or AAA/Triple-A)
or on the major league roster. Players were then aggregated across age groups to examine the
hypothesis that playing Major League Baseball at various periods of life is associated with lower
healthcare expenditures. To make this analysis, there were 82 professional adolescent Athletes (AG1;
16–19 years) and 285 college-aged Athletes (AG2; 20–22 years). Then, they further divided
professional players (AG3-6; 23–25 years, n = 364; 26–28 years, n = 206; 29–31 years, n = 112; 32–
34 years, n = 63 and AG7, n = 45) into four-year age cohorts (Mangine et al., 2013). When you
analyze baseball from the strength and conditioning coach standpoint, it is a sport that utilizes virtually
every single physical component (linear acceleration; max speed; change of direction; vertical and
lateral power/explosiveness; deceleration, and I could go on and on). From pitching (cross-connect
rotational power, hip strength, Hip IR, shoulder ER/IR, etc,) to swinging a bat (rotational core stability
& power, thoracic mobility, hip IR, glute activation etc.) there is alot to address with baseball players
because of the different movement they perform multiple times in an game and season. Since on-field
baseball performance is greatly influenced by muscle strength, power and speed, if players can
maintain their physical fitness at its peak, they should be able to maintain baseball-specific
performance as well (Mangine et al., 2013). The Noguchi et al., (2014) study looked at differences in
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force (ie, strength), referring to differences in power of handgrip and elbow flexion and shoulder
internal rotation between a dominant and non-dominant arm of baseball players. While Mangine et al.
(2013) study focuses on how aging affected anthropometric and performance variables in professional
baseball players as they started to reach their physical maturity. Mangine et al. (2013) performed
anthropometric (body composition, height and body mass) and performance assessment (Vertical
Jump, 10 yard sprint, Pro Agility, 300 Yard shuttles). The Noguchi et al., (2014) study stresses the
importance on how training baseball players should address the muscle imbalances in the upper body
limbs and methodically attacking these areas with well structured upper limb exercises. Mangine et al.
(2013) study states that baseball players physically mature strength and conditioning programs should
be addressing all the physical demands placed on the body from on field performance to extend their
athletic career.
Initial Assessment
The following strength and conditioning program is for a baseball pitcher athlete who is 23
years old, is 6 ft 2 in (189 cm) and 195 lbs (88.6 kg) with a body fat level of 13%.
Baseball is a sport that requires a variety of physical attributes and metabolic demands to
perform well. Baseball is a ‘ballistic’ sport, where actions are done very quickly, strength training is
beneficial to increase speed, agility, flexibility, mobility, power, and explosiveness. Baseball is also
considered an anaerobic sport because of its many start-stop movements that rely on the body's
anaerobic energy system. In Miyaguchi & Demura (2012) study discusses the relationship between
upper-body strength and bat swing speed which states that traditional heavy strength training,
including the BP, has frequently been performed with heavy loads (80–90% of the maximum) and few
repetitions (4–8RM). It has been reported that this produces an optimal strength increase and
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enhances power and movement speed more than strength training with light loads does.
Phase One (Week One)
Phase One of the Off-Season strength and conditioning program (Week 1-4) is establishing a
strong foundation of core lifts, speed foundations and addressing areas of injuries (shoulder, ankles,
and hips). It will also have an emphasis on building lean muscle mass in the lower and upper body.
This will be an 5x/wk program which will consist of 3 strength days on Monday-Wednesday-Friday
(Lower Body-Upper Body-Full Body) and 2 corrective & conditioning days on Tuesday & Thursday.
Each strength day will incorporate a different aspect of speed: Lower Body & Acceleration, Upper
Body & Max Velocity (Top Speed) and Full Body (Change Of Direction/Agility). The corrective &
conditioning days will have an emphasis on the pelvic control, core stabilization, ankle, hip and
thoracic mobility along with a conditioning (Gassers, Med ball Circuit, 300 yard shuttle, etc.) at the
end of the workout. There will be 4 phases in the Off-Season: Early Off-Season Phase 1 & 2 and Late
Off-Season Phase 1 & 2. The strength and conditioning program will follow a linear periodization
which will focus on strength, power and speed development. Each phase will build off each other
which means the exercises and drills you do in Phase 1 will be the next progression of the exercise or
drill in Phase 2.
*Exercises in Bold are supersets*
Monday: Lower Body &
Acceleration Foundations
Sets X Reps
Weight
Rest
Acceleration Prep (2 Rounds) (10 Yards For Ea)
A-Series (A-Skips, A-Switches, A-Triple Switches)
Pogo Series (Low Pogos, High Pogos, Alternating Split Pogos)
S1: Wall Load & Lift
2x5ea
N/A
5
S2: Wall Load & Lift
Switches
2x5ea
N/A
30 secs.
S2: 2 Point Stance 10
Yard Sprints
3x1
N/A
45 Secs.
S3: 5 Yard Acceleration
To Deceleration (20
Yards)
3x1
N/A
45 Secs.
A1: Front Squat
3x10
135 lbs. (65% 1RM)
A2: Band Assisted
Jumps
3x10
Heavy Band
1 Min
B1: Barbell RDL
3x8
185 (70% 1RM)
45 Secs.
C1: Dumbbell Step-Ups
3x8ea
45 lbs.
C2: Short Lever
Copenhagen
3x:20 secs
Bodyweight
D1: Soleus Raises
2x15
55 lbs
D2: Plank Walkout
2x10
Bodyweight
30 Secs.
Tuesday: Corrective &
Conditioning
Sets X Reps
Weight
Rest
A1:Prone Swimmers
2x8
N/A
A2: ½ Kneeling T-Spine
Rotation
2x8ea
N/A
A3: Plate Waiter Walk
2x:30 secs ea.
25/35 lbs.
B1: Band ISO Spanish
Squat
3x:45 secs
N/A
B2: ISO Hamstring
Bridge
3x:45 secs
N/A
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C1: Push-Up Plus
2x10
Bodyweight
C2: Shoulder Mobility
Pullover
2x10
10-15 lbs.
C3: Stability Bear Crawl
2x10
Bodyweight
D1: Med Slams
3x10
10 lbs.
D2: Med Ball Hip Toss
3x5ea
10 lbs.
D3: Med Ball Side Slams
3x5ea
10 lbs.
Wednesday: Upper Body
& Max Velocity
Foundations
Sets X Reps
Weight
Rest
Shoulder Prep (1 Round)
Contralateral Prone Swimmers 10 Reps
Banded High Row To Upward Rotation 10 Reps
Band Wall Serratus Walks 10 Reps
Max Velocity Prep (2 Rounds) (10 Yards For Ea)
Dribble Series (Ankle-Calf-Knee)
Bound Series (Regular Bound & Straight Leg Bounds)
S1: Wickets Run
6x1
20 Yards
90 Secs.
S2: 40 Yard Technical
Buildup
3x1
40 Yards
90 Secs.
A1: Rack Power Shrugs
3x6
135 lbs. (65% 1RM)
45 Secs.
A2: Rack High Pulls
3x6
Heavy Band
1 Min
B1: Dumbbell Bench
Press
3x8
55 lbs.
B2: Dumbbell Single
Arm Row
3x10ea
65 lbs.
C1: Plate Front Raise
3x12
25 lbs.
C2: TRX Face Pull
3x10
C3: Band Tricep
3x10
20 lb Band
7
Pushdown
D1: Table To Bear ISO
Hold
2x:30 Secs.
Bodyweight
Tuesday: Corrective &
Conditioning
Sets X Reps
Weight
Rest
A1: KB Rolling Arm
Bar
3x5ea
15 lbs.
A2: Supine Cross
Connect
3x5ea
N/A
A3: Sprinter Mobility
Walk
3x8ea
N/A
B1: Band Pelvic
Rotation
2x10ea
N/A
B2: Wall Hip Drive
2x8ea
N/A
C1: Hip Hinge Ankle
Rocker
2x8ea
20 lbs.
C2: Big Toe Ankle
Rocker
2x10ea
Bodyweight
D1: 300 Yard Shuttle
3x1
120 seconds.
Friday: Full Body &
Change Of Direction
Foundations
Sets X Reps
Weight
Rest
Hip Prep (1 Round)
90/90 Hip Swivels 5 Reps ea
Adductor Rock Back 5 Reps ea
Half Kneeling Adductor Dips 5 Reps ea
Change Of Direction Prep (2 Rounds) (10 Yards For Ea)
Hamstring Skips
Carioca
Low Level Lateral Bounds
8
S1: Wall Hip Flip
2x10ea
N/A
30 Secs.
S2: Angle Bounds
3x1
N/A
45 Secs.
S3: Crossover Bounds
3x6ea
N/A
45 Secs.
A1: Barbell Sumo
Deadlift
3x8
185 lbs. (65% 1RM)
1 Min
B1: Dumbbell Lateral
Lunge
3x8ea
40 lbs.
B2: Dumbbell Push
Press
3x8
50 lbs.
B3: Single Arm Band
Rotational Row
3x10ea
N/A
C1: Half Kneeling
Lateral Pallof Press
2x 10ea.
Bodyweight
C2: Sprinter Calf Raise
2x15ea.
Bodyweight
30 Secs.
Cool Down
Monday Cool-Down
Lower Body Foam Roll Series
30 Secs For Each
Calves
Hamstrings
Quads
Adductors
Glutes
Wednesday Cool-Down
Upper Body Foam Roll Series
Lacrosse Ball
30 Secs For Each
Pecs
Upper Back
Lats
Lacrosse Ball
Shoulders
Rear Delts
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References
Haruna, R., Doi, T., Habu, D., Yasumoto, S., & Hongu, N. (2023). Strength and conditioning
programs to increase bat swing velocity for collegiate baseball players. Sports, 11(10), 202.
doi:https://doi.org/10.3390/sports11100202
Mangine, G. T., Hoffman, J. R., Fragala, M. S., Vazquez, J., Krause, M. C., Gillett, J., & Pichardo, N.
(2013). Effect of age on anthropometric and physical performance measures in professional baseball
players. Journal of Strength and Conditioning Research, 27(2), 375–381.
https://doi.org/10.1519/jsc.0b013e31825753cb
Miyaguchi, K. & Demura, S. (2012). Relationship Between Upper-Body Strength and Bat Swing
Speed in High-School Baseball Players. Journal of Strength and Conditioning Research, 26 (7), 1786-
1791. doi: 10.1519/JSC.0b013e318236d126.
Noguchi, T., Demura, S., Takahashi, K., Demura, G., & Mori, Y. (2014b). Differences in muscle
power between the dominant and nondominant upper limbs of baseball players. Journal of Strength
and Conditioning Research, 28(1), 82–86. https://doi.org/10.1519/jsc.0b013e3182909112
