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Baseball Specific Strength, Power, Speed and Agility Camp

Location : Oakville Ontario

Program developed and provided under the direction of Costa Kladianos and Joseph “Bazooka Joe” Valtellini founds of Tempus Performance. Limited to 15 athletes!

Are you ready to experience the offseason life of a pro athlete? This camp will be focusing on warm-up, speed, agility, strength, power and nutiriton. Training sessions include baseline assessment, injury prevention, footwork and conditioning, lifting, mobility, and balance. Each day will consist of two 90 minute sessions; one in the weight room and the other focusing on physical literacy and nutrition. Participants will utilize cutting edge sport science tools, and will receive individual testing utilizing force plates, jump mats and traditional strength and power assessment tools. Each day participants will run through specific warm up procedures, followed by technical work for core strength and power movements. Participants will learn movement preparation procedures, paired with speed, agility, quickness and hand eye coordination and conditioning work. Each session will be capped off with stability, flexibility, and mobility work along with recovery protocols based on the needs of the developing athlete. At the end of the week campers will leave with a summary of the key movements covered along with testing results highlighting areas to continue their athletic development in. They will also receive a sample program to help aid in increasing their strength, power and speed.

SAMPLE SCHEDULE:

Gym

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

Foundational Warm Up

Foundational Warm Up

Recovery Basics (Foam Roll, Stretch, Activate)

Foundational Warm Up

Foundational Warm Up

Hip Hinge and Squat Mechanics

Rotational Power Movement Mechanics

Bodyweight Circuits and Conditioning Drills

Loaded Power and plyo Movements

Showcase Testing

Lower Body Strength Training

Upper Body Strength Training

Linear Jump and Landing Mechanics

Multi-Directional Power Mechanics

Showcase Testing

On-Turf

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

Activation Warm Up

Activation Warm Up

Activation Warm Up

Foundational Warm Up

Foundational Warm Up

Basic Running Mechanics

Review Day 1

Review Day 2

Review Day 3

Power Testing

Intro to Starting Speed Mechanics

Intro to Sprint Deceleration Mechanics

Intro to Change of Direction and Elevation Mechanics

Intro to Agility and Reactive Work/Lateral Speed

Speed Testing

Stretch/Mobility and Recovery Work

Conditioning Drills

Fun Competition

Stretch/Mobility and Recovery Work

Strength Testing