Physical Strength and Conditioning 

Make sure you are on a good off-season training program for both strength and speed focusing on your legs and core. This fall is the time get on a strength and conditioning program to restore some of the muscle balance that a player loses over the course of a season. Baseball is a very lop-sided sport and most injuries occur due to muscle imbalances. 

Catching is a difficult position with a lot of responsibility and with that responsibility comes the need for a lot of work.

Our programs are designed to help catchers develop their skills on the field, while also cultivating leadership, work ethic, and life skills that will benefit them in all aspects of life.

Maintain and improve hand eye coordination. Fielding fly balls/ground balls on a consistent basis is important in keeping your eyes and body sharp. 

Hit often. Hitting is one of the most difficult skills in any sport. You can't take months off at a time and expect to jump right back into your old hitting form.

  Throwing

Maintaining a healthy arm is very important. You need to maintain a steady throwing program to increase arm strength and prevent injury.

  Pitchers need to realize that you need to establish a progression of throwing before you begin “pitching.” Too many kids come to team practice in January and haven’t picked up a baseball since fall and are looking to start pitching workouts. It doesn’t work that way. The best players (and those looking to minimize the risk of injury) need to spend 4-8 weeks  building arm strength and conditioning those intricate muscles used mostly by overhead throwing athletes before even thinking about stepping on the mound.

Stay focused in the off-season. Set goals and set a training schedule for yourself which includes your weights, running, diet, fielding, hitting, and throwing routine.

Our coaches not only teach instruction but mentor and educate your player how to be be successful and a leader on and off the field.



Strike Zone's expert staff and instructors bolster players' confidence, working on the mental and physical side of each of the fundamentals needed to play this game.