Performance Training

Off-season performance training will takes place November through February. There are two programs that entail the off-season performance training - Performance Training (Nov - Feb) and Baseball Skills (Jan - Feb). Performance training includes strength and power training that will develop shoulder structure, improve upper and lower body strength, develop rotational muscles in the core of your body, and develop overall explosiveness. Sign-ups for each of these programs will take place in October (Fall Session) and December (Winter Session). Though these are voluntary trainings, players are highly encouraged to participate in these programs if they do not have other opportunities to develop their personal fitness and baseball skills. Scroll down to view exercises that you can incorporate into your weekly routine to develop your personal fitness.

The baseball training includes sport-specific drills to help develop skills that are unique to the game of baseball (i.e., hitting, fielding, throwing, catching). The 6-week baseball training program begins on Monday, January 9th and concludes Wednesday, February 15. Trainings will take place at Center St. Louis in Affton.

• What performance scores would be typical of a top-performing baseball player at the high school level and college level? CLICK HERE to view metrics for various baseball-related assessments. How do your performance assessments measure up against the metrics?

• Can't make it to the trainings and workouts? Go to the Workouts at Home page in the main menu of this website and create your own workout plan.

• Mobility Exercises

• Speed Ladder Drills

• Mini Hurdle Drills

• Agility Cone Drills