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As an athlete, you go through different phases of training in a given year. Some of these phases include offseason, pre-season, in-season and post season. The offseason training volume will consist of 3-6x a week. Once you start practices, but no games are played, pre-season training is 2-4x a week. During the season your training volume will decrease to 1-3x a week.   Post season is a short time period where you do very minimal low

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Rotational power is an extremely important training variable in any rotational power sport. Most power exercises are sagittal plane-based movements (forward and backward movements), such as box jumps, hurdle hops and any Olympic lifting variations. These exercises are great and are implemented frequently into training programs at MSI. Power and ground reaction forces need to be trained in other planes and directions. As evident in this study, ground reaction forces toward the catcher are high

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As MSI celebrates its 10 year anniversary this year it continues its ascent to the premier destination for athlete training in the Philadelphia region. Focused on empowering athletes to reach their pinnacle over the past seven months MSI has added top level facilities, personnel and programs advancing the training and exposure opportunities for the area’s amateur and professional athletes. This past July, the new MSI Sports Village opened which includes seven turf athletic fields. This

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Last January, MSI introduced its new Discovery Showcase Series. These marquee events bring college coaches of all levels to MSI to evaluate and interact with high school athletes looking to take their game to the next level. For all intents and purposes, these showcases are a high school player’s opportunity to “Be Discovered.” And, after the inaugural Discovery Baseball Showcase, one such player reaped the rewards more than most. Tyler Dearden, a 2017 Grad Outfielder

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The back to wall shoulder flexion exercise is a simple, but effective exercise that does a lot positive things for shoulder health and performance. It teaches the shoulder blade to move more around the ribcage. It teaches a posterior pelvic tilt, and a good neutral neck position, all while maintaining core and trunk stability. This exercise can also work on eccentric control of the shoulder blade (lowering your arm down). My biggest reason for programming

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For years, working out has been a word used to describe what one would do in the gym. It is commonly used to describe or tell friends or family that you are going to the gym or lifting weights. There is nothing wrong with working out and maybe this is just a discussion about word semantics. Personally, I do not like to use the word working out to describe what it is we do in

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Congratulations 2015 MLB Draft Selections Mike Nikorak – 1st Round by the Colorado Rockies (Stroudsburg HS, PA) Kenny Koplove – 17th Round by the Philadelphia Phillies (Duke University) Aaron Coates – 31st Round by the St. Louis Cardinals (Glasgow HS, DE)

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Warming up the body has numerous benefits and is vital to athletic performance. There are many ways to warm-up, and this is a topic that has been researched for years.   I always encourage my athletes to make sure their body is prepared for their desired event. I believe it is important to discuss why you should warm-up. Here are some reasons why to warm-up before an event. Increased heart rate Increased body temperature Improved mobility/stability

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The slide board is another excellent way to add variation to a training program. But why would you want to throw on a pair of bootys while your at the gym, isn’t squatting, deadlifting and benching enough? Yes these are foundational exercises, but below I will outline why, how and when to incorporate the slide board into your training programs. Why it Works (the boring science part, if you’re not interested scroll down to the

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Sleep is one of the most underrated, neglected and important parts of any athletes recovery program. It is when the most recovery and adaptation from exercise occurs and is imperative to see the gains which we all work so hard to achieve. During exercise you are applying specific stressors to both your cognitive and physiologic systems in order to cause adaptation that can help you perform better on the field. Sleep ensures that multiple psychological

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