Our Strength & Conditioning program is designed specifically for baseball and softball athletes who need to build strength, speed, mobility, and durability that directly translates to on-field performance. Using evidence-based methods and the same sports-science principles applied in college and professional baseball, this program helps young athletes move better, get stronger, and stay healthier throughout the season.
Every athlete begins with a comprehensive evaluation that may include:
This establishes baselines and allows us to build an individualized development plan.
Athletes follow age-appropriate strength progressions focused on building balanced, athletic bodies that perform and stay healthy. Training includes:
Programs are progressive and tailored to each athlete’s stage of development.
Speed wins games. We train athletes to improve:
Drills are baseball- and softball-specific, ensuring real-game transfer.
We build durable, resilient athletes through:
This keeps athletes healthy through heavy training and long seasons.
Athletes learn to generate explosive power safely through:
These exercises directly enhance bat speed, exit velocity, and throwing velocity.
Conditioning is tailored to baseball and softball demands—short bursts of high-intensity work followed by short rest periods. This includes:
No unnecessary long-distance running—only sport-relevant conditioning.
At the end of each training block, athletes are re-tested to measure improvements in:
They receive a clear plan for continued development.
The Goal
To develop strong, fast, durable athletes who move well, stay healthy, and perform at a higher level on the field. Whether preparing for high school, travel ball, or college opportunities, the 216 Academy Strength & Conditioning Program provides the foundation for long-term athletic success.
