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How to grow your baseball body big, strong and healthy!

How to grow your baseball body big, strong and healthy!


There I was, sitting six rows back in the stands from home plate, watching the Blue-Jays compete against the Angels. A fantastic game. However, the thing I enjoyed the most was watching both Jose Bautista and Jose Reyes display their physical prowess. One was big and strong.

The other was quick and strong.

I believe there is a way that every player can build his body to reach it’s true potential. Most players never do.

I want to share with you a few ways you can do it based on a question that I received from a recent Hitting Machine Academy Member. ( Glad to have you Evan!)

In this video, I’ll discuss a few things that you can do to promote growth, strength and athletic ability that translates to the ball field.

Hope ya enjoy this Art of Baseball QnA!

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What did you think of this video?

What was one take away that you received from watching this Art of Baseball video? I’d love it if you left a comment below.

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Baseball Muscle Cramps-(Episode-3)

Ouch! The ol’ “Charlie Horse! So what is a baseball player to do when they are afflicted with muscle cramps? Summer ball is on it’s way. The “dog” days of playing under the soon will be soon here, and there isn’t a lot of time before hydration becomes an issue.

Are you ready to make sure that you aren’t a victim of injuries caused by fatigue and or muscle aches and cramps. In this Q/A episode I talk about what you can do to make sure “Baseball Muscle Cramps” will not “Cramp” your style!

Don’t forget to leave a comment below. Tell us what you feed your baseball player before each baseball game!


Edit Alert!!!!: By Salt…I mean Gatorade!!!;)

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How I increased my arm speed in high-school

I was always considered a small guy. In high-school I was only about 5’9 150 lbs, but I was athletic and had an above average arm. I didn’t really start noticing how much arm strength I had developed until I was clocked at 91 from short by a scout during Jr College sophomore showcases. That same week I had supposedly reached 93 on a double play during a scrimmage.

I have no proof of this, but I’d like to think that the showcase coordinators were telling me the truth. Suffice to say I enjoyed showing off my arm strength even in high-school when I first started noticing velocity gains.

Truthfully, even then,  I was very young and naive about baseball training, but looking back there were a lot of little things that I enjoyed doing that in hindsight, I felt had a tremendous impact on my development.

Here are a few.

1.  I ate the right foods

A lot of a baseball player’s development has to do with the foods that he eats on a daily basis. It’s a cliche but it’s true. You are what you eat. If you eat junk foods, your performance and development will reflect that. Without exception.

I started eating specific foods not because I was a picky eater or health nut, but because I enjoyed my mothers cooking. She is full blooded Japanese and majority of foods that I had access to were foods high in alkaline content.

Meaning foods that weren’t acidic and contributed to my recovery after 2-3 hours of baseball plus weight lifting.

Basically I was eating foods that helped me rebuild what parts of my body that were breaking down from training. I truly believe that because my body was recovering at such a fast pase, my arm had time to rehabilitate itself and prepare to be used again. From eating the right foods I was avoiding over use as well as wear and tear.

Here are a list of foods that are high in alkaline

2.  Strengthened my core……seriously

I’m a firm believer that possibly the most important element in developing arm strength and increased velocity is cultivating torque within your mid-section or core . The core is your center of gravity. It’s located above the knees to just below the chest and constitutes as the most powerful muscles in the human body. So it goes without saying that this section of your physical makeup is responsible for a lot of your arm speed.

By no means am I claiming to be an expert in baseball training, but I have played for a very long time, and I “think” I have an idea of what worked and what didn’t for me at least.

I don’t have a workout plan to give you, but I will tell you this. I worked with medicine balls consistently and did other core strengthening workouts until I had abs like Bruce Lee:)

There aren’t a lot of baseball training workouts at just yet but the internet is full of valid content. If your looking for something specific leave a comment and I’m sure I can point you in the right direction.

3. Developed my quick twitch muscles

Ask any pitching expert about the relationship that quick twitch muscle fibers have with velocity gains and if they know what they are talking about they will tell you their is a direct correlation.

Ask a pro scout what is one of the first things they look for in a pitcher and they will tell you “Arm Speed”.


Throwing a baseball is no different.

As far as how I went about developing my “quick twitch muscles”, it may be a little different. I was blessed with a decent amount quickness so I had a foundation to build upon. But apart from my core training, I did a lot of sports related training such as olympic lifts and compound workouts out such as squats. There is a time and place to lift heavy and to lift less heavy but for me, I got the best results for quickness when I had a balance of both and I do think this balance is relative to each player.

Again, if you have any questions about what specific training, please leave a comment:)


4.Lay off your arm

Give your arm a break! Technically, throwing a baseball overhand is an unnatural motion for the arm. It’s abuse depending on how you look at it. If your arm hurts….stop throwing. This actually comes down to knowing how to listen to your body, and then giving your body time to rest.

As for training, it’s important to make sure that your weight training program is isolating the core and legs more than the shoulders and arms. If your shoulder is constantly sore and feeling fatigue,  it’s probably because you’re robbing it of needed rest.

Like I mentioned before, I’m not an expert on baseball training I only know what worked for me from trial and error. I experienced some pretty large gains in arm strength by simply doing little things, consistently on a daily basis.

I ate the right foods, got the right amount of rest, and trained my butt off.

Have you or your son recently experienced gains in velocity? If so, tell me what you’re doing, I would love to hear it!





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Is throwing curve balls truly bad for little leaguers?

A lot of speculation has been brought up about the use of throwing secondary pitches by little leaguers. Terms such as “little league elbow” and “Tommy John” have been said to be the result for players being taught to throw curve balls and sliders at to early of an age.

It has now become part of the general consensus that a little league player should wait until high school or even after, to learn how to throw the curve ball.

Here is a fantastic article that I came across that does a fantastic job of disputing this common held belief about the relationship that youth baseball has with the curve ball.