Strength & Conditioning

The York College strength and conditioning program implements and organizes year round, sport specific speed, strength, flexibility, coordination and agility training. The program is divided into off-season, pre-season, and in-season phases. These phases are designed to get student athletes to peak in the post season. The strength training program consist predominantly of olympic and power lifts to improve sport specific power. Olympic and power lifts simulate the physiological rigors of baseball. In the game of baseball most actions occur in less then 3 seconds. The speed training part of this program is designed to improve all aspects of speed. The program uses a variety of drills to establish proper running mechanics, agility, coordination, reaction time, and linear speed.
Strength & Speed Records

Mission Statement

To assist athletes in their efforts to improve athletic performance, providing the physical edge necessary to compete at the highest level.

Program Objectives

1.  Improve Speed

2.  Improve Agility

3.  Improve Mental Processing Speed

4.  Improve Coordination

5.  Improve Explosive Power

6.  Improve 0verall Strength

7.  Injury Prevention

8.  Educate Players

9.  Develop Physical and Mental Toughness

Training Phases

Fall Season

Phase 1:  Resistance training at a developmental stage to improve functional strength and prepare body for next phase of training.

Phase 2:  High intensity resistance training to maximize strength and power. All exercises in phase 2 are supportive of skill development.

Phase 3:  Resistance training with an emphasis on developing explosive power through multi joint movements (cleans, jerks, squats, snatch, ext.) This phase also includes speed and agility training on alternate days.

Spring Season

Phase 4:  Speed training prior to resistance training to maintain speed and Strength throughout the season. Intensity levels will stay the same to promote further improvements in strength, power and speed.

Phase 5:  Same format as phase 4 with a change in exercises and reps. This is done throughout all phases to prevent body from building up a tolerance to workouts.

Summer

Phase 6:  Individual workouts will be given to athletes to address areas of needed improvement.

Evaluation Process

The program is assessed by three tests in the fall and one in the spring. Each player is evaluated by the following parameters: flexibility, lower body power, upper body power, agility, speed, acceleration, coordination. These are evaluated through the following test: 20 yard sprint, 60 yard sprint, pro agility, dot drill, medball power toss, medball overhead toss, squat, bench, hang clean, pullups.