YBE 007: Offseason Strength & Conditioning with Kyle Nelson

Kyle Nelson of Cornerstone Coaching Academy shares his offseason strength & conditioning program for youth baseball, particularly high school players. Plus Justin Stone of elitebaseball.tv answers the first question from our "Ask Justin" page.

In this episode, you'll learn:

• what Kyle has done to validate his program
• what to do for 7-8 year olds
• what to do for 9-12 year olds
• how many times a week Kyle recommends for his program
• what kind of weightlifting to do, what not to do, and when to do it
• the four key components of a strong offseason baseball workout and conditioning program
• what periodization is, why it's important, and how to do it
• what core stability is, and why it's important
• what explosive lower body movements are, and why it's important
• what variety is, and why it's important
• what rotator cuff and shoulder decelerators are, what to use for it, and why it's important
• why and how to work on rotational power
• why it's important to work on explosive speed instead of regular cardio
• whether freshmen & sophomores have a different program from juniors & seniors, and a unique way to handle the two groups
• how long a daily session goes
• what equipment is required for such a program and whether workout machines are recommended
• what can be done at home
• how to get buy-in from your players for your offseason program
• what to also do during the season, and what NOT to do during the season—in practices, between practices, and before games
• what to do if you coach high school kids but not on a high school team (e.g., travel team with high turnover)

List of (and links to) resources and equipment mentioned in this episode:

• five free offseason workout guides from Kyle Nelson's Cornerstone Coaching Academy
• medicine balls
• agility ladders
• agility hurdles
• Crossover Symmetry System
• J-bands
• Bosu balls
• pocket radar gun
• cones
• dumbbells
• Kyle Nelson's Cornerstone Coaching Academy

Kyle is also generously offering a special discount for his complete offseason program just for Youth Baseball Edge podcast listeners. He sells the program on his own site for $97 and does not offer any discounts on his own site but is willing to sell the complete program for just $77 through this special link exclusively for YBE listeners. Kyle's 20-week, day-by-day, baseball-specific program makes it easy for you to have an effective workout program for your high school kids that will transfer the gains onto the baseball diamond in the spring. (Note: the link to the program is an affiliate link, which means I get a small commission if you decide to buy the program. However, please know that I do NOT recommend anything that I do not believe will help you. In fact, there are products that I've refused to endorse on this web site b/c I did feel it would not help your players. So I don't recommend products just for the sake of getting commissions but am actually very picky about the products I do recommend...that they are products I believe in and that I personally use. If you look over Kyle's program and don't think it will help you, please do NOT buy it.)

Techniques and exercises mentioned in this episode:

• Med ball side toss
• seated side toss
• overhead rotational slam
• Indian-style explosive sprint
• push-up explosive sprint
• lying on back explosive sprint
• lying on stomach explosive sprint
• baseball stance explosive sprint
• planks
• squats
• dead lift
• barbell HR press
• pull up
• box step up with weights
• lunge
• box jump
• tuck jump
• side lunge pushoff
• Crossover Symmetry Deceleration

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