BASEBALL & SOFTBALL DEVELOPMENT PROGRAM

---

Baseball and Softball athletes require a specific athletic skill set to maximize on field performance and potential.   Our at home programs are designed to improve core stability, maximal strength and power output, rotational power, injury prevention, speed and agility and baseball/softball specific energy systems. 

Both sports are comprised of compound movements done in three planes of space simultaneously meaning they are both a complex and dynamic sport therefore your standard generic exercise programs will have little to no carryover to your sport!  The At Home Program’s exercise prescription of sets, reps and specific focus in each exercise is designed to get the absolute most out of explosive speed and power while keeping joints healthy and the athlete more than robust enough to handle all Baseball’s needs.

7 Reasons Why Baseball and Softball Athletes Should use Individualized Programs for their Strength and Conditioning Training

1. Improve Explosive Speed and Agility 

· Get faster and more reactive in the infield/outfield, get down the base line faster, steal more bases with improved acceleration and agility. 

2. Improve Maximal Strength and Power Output 

· Increase your ability to apply force and apply that force as fast as possible – When you improve this, you run faster, jump higher and farther, throw harder and faster and swing with more power. 

3. Improve Rotational Power 

· Maximize your hitting and throwing by training your ability to transfer and direct force and improve the kinetic chain mechanics necessary for rotational power. 

4. Improve Endurance 

· Finish the game just as strong and powerful as you start. Baseball and Softball endurance needs are different than other sports. Improve your ability to explode and repeat that explosive power through anaerobic alactic (PCr) training. 

5. Improve Core Stability 

· Strengthen dynamic core stability to maximize transfer of force from the lower body to the upper body. 

6. Improve Injury Prevention 

· Target your specific imbalances to keep muscles, tendons and joints, especially shoulders, healthy and strong. 

7. Improve Recovery 

· Learn much needed recovery habits and stretching protocols for sport and problem areas.

Programs include:

1. Initial phone call consultation 

2. Video movement assessment and analysis 

3. Program development with emphasis on: - Explosive Power/Plyometrics, Strength, Acceleration/Speed, Agility/Reactive Speed, Energy Systems, Injury Prevention/Rehabilitation 

4. Length of program can vary from 4-6 weeks with smaller updates being made as required on a continual basis 

5. Video meeting to go over program details 

6. Check-ins 

7. Program updates and progressions  

Pricing:- Month 1 - $150.00 + gst - After Month 1 - $100 + gst

Training Foundation Strength & Conditioning Coach - Jessica Leemans looks after all programming and facilitates all interviews and discussions related to our Sport Specific - At Home Programming.

Jessica Leemans, BSc, MSA, MSc Strength and Conditioning Coach Professional Doctorate in Elite Performance

This is a crucial time for hockey players. You are now in your off-season, a time where hockey players are supposed to focus on getting strong, fast, explosive and well-conditioned but you are stuck at home. Do not let this stop you! Some of you may now have a longer off-season than anticipated - This means more time to put towards your goals, take care of your performance gaps, get rid of nagging injuries and focus on making the changes you need to be a better hockey player.  Dont waste another day and get your own individualized At Home Training Program started today.  Programs focus on making you an explosive, fast, and strong on your skates type of player. 

Our strength work will ensure you become a physical presence, improving your rate of force development for speed, and your ability to maintain dynamic posture and stability to increase your ability to transfer power and absorb contact (less injuries/concussions!).   As speed is everything, our programs are designed to improve your ability to explode and accelerate on the ice. Most traditional speed training focuses on maximal velocity speed drills, and while maximum velocity training is important for speed reserve, a hockey player spends most of their time accelerating and changing direction in short intense bursts. The At Home program will focus mostly on the specific acceleration, agility and plyometric work you need to be more explosive. 

Endurance needs for hockey players  are complex as they need to last an entire game but also remain as explosive in the last minute of the game as they were in the first minute.  As multiple energy systems are at play, simply going for runs will not cut it. Our At Home program will target the different energy systems needed, and at what frequency they should be completed in a program for the time of year. 

Make the most of your off-season now and get your At Home Program started. 

Programs include:

1. Initial phone call consultation 

2. Video movement assessment and analysis 

3. Program development with emphasis on: - Explosive Power/Plyometrics, Strength, Acceleration/Speed, Agility/Reactive Speed, Energy Systems, Injury Prevention/Rehabilitation 

4. Length of program can vary from 4-6 weeks with smaller updates being made as required on a continual basis 

5. Video meeting to go over program details 

6. Check-ins 

7. Program updates and progressions  

Pricing:- Month 1 - $150.00 + gst - After Month 1 - $100 + gst

Training Foundation Strength & Conditioning Coach - Jessica Leemans looks after all programming and facilitates all interviews and discussions related to our Sport Specific - At Home Programming.

Jessica Leemans, BSc, MSA, MSc Strength and Conditioning Coach Professional Doctorate in Elite Performance

Head Trainer: Jessica Leemans

Jessica Leemans is a Strength and Conditioning Coach based in the Calgary/Okotoks area.  She graduated in 2015 after completing her BSc, MSA and MSc. During this time, Jessica was a two sport NCAA Division 1 athlete, and spent two years coaching at the NCAA D1 level. 

Currently, Jessica is completing her Doctorate in Elite Performance, focusing on injury

prevention for some of the most problematic sports injuries. The unique focus of Jessica’s doctorate has massive implications for the hockey athlete, and Jessica’s goal is to help as many hockey players reach beyond what they believed possible for their athletic performance.  Jessica has worked with/currently works with hockey players at the NCAA DI level, including top NCAA hockey schools like University of Denver and Ohio State, U-Sports, Team Canada Selection Camp athletes, WHL athletes, and Junior A athletes in the AJHL, SJHL and MJHL with athletes going on to represent Canada West in the World Jr A Challenge and AJHL Selects in the Junior Club World Cup. She also spends time focusing on youth hockey athletes, and has developed young hockey players to be selected in the bantam draft, make bantam and midget AAA teams, play at their desired hockey academies/prep schools, as well as World Selects Invitational teams, Alberta Cup Teams, Team BC, Alberta Winter Games, Alberta Challenge Cup, and Team Brick Alberta. Jessica works with individual athletes and teams from a variety of different associations.

Jessica’s doctorate work focuses on what ideal coordinative patterns around the hip and knee

(the relationship between flexion and extension) and the ability to maintain dynamic core

stability through the lumbar and pelvis means for hockey athletes where acceleration, change

of direction and injury prevention are key performance indicators.

Jessica will be leading our Hockey Development Program at Training Foundation over the Spring and Summer months, using her cutting-edge practical knowledge, scientific research, and hockey specific drills to create drastic improvements in skating ability, power, strength, endurance and agility.

Reference:

Jessica has worked with hockey players of all levels and ages. Her focus and expertise is in

propulsive mechanisms required for acceleration, power and agility. She was invited to pursue her Professional Doctorate in Elite Performance with a focus on Injury Prevention and

Rehabilitation - which is very valuable for the players heading into their off season for both

recovery from the past season and also preparation for the season to come. Then of course

how to get them optimal results in their window throughout the spring and summer so they

head into the 2020/21 season in the best condition of their life.

I would consider Jessica to be the top coach in my network on her ability to not only get the

best results for the athletes but also with her expertise in the area of injuries as that is

becoming a major issue in all sports so the ability to stay healthy and return to health is key.