Baseball Training - STACK Media.pdf

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BaseBall
Training
For the Athlete,
by the Athlete
Copyright © 2010 by StACK Media
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form by any
means, electronic, mechanical, photocopying, or otherwise, without the prior written permission of the
publisher, triumph books, 542 South Dearborn Street, Suite 750, Chicago, Illinois 60605.
triumph books and colophon are registered trademarks of random house, Inc.
this book is available in quantity at special discounts for your group or organization.
For further information, contact:
triumph Books
542 South Dearborn Street
Suite 750
Chicago, Illinois 60605
(312) 939–3330
Fax (312) 663–3557
www.triumphbooks.com
Printed in U.S.A.
ISbN: 978-1-60078-366-1
Design, page production, and editing: red line editorial
Project Manager: rachel trem
Contributing Writers:
Chad Zimmerman
Josh Staph
Chip Smith
Scott Mackar
Zac Clark
Matt Siracusa
Kyle Woody
Photos courtesy StACK Media unless otherwise indicated.
ABOUT STACK
and lifestyle content for high school and college athletes and the high school sports community.
Founded by Nick Palazzo and Chad Zimmerman, two former collegiate football athletes, STACK has
the singular goal of improving the lives of athletes by providing safe and effective advice on how
to properly boost performance without the use of steroids or other illegal performance enhancing
drugs.
S
TACK is the nation’s leading producer and distributor of sports performance, training,
The name STACK stands for the complete “stack” of information an athlete needs to be more
successful in all aspects of life. Key components are STACK’s information, instruction, and advice on
training and nutrition, which help athletes improve their physical being and performance. But STACK
also addresses important life skills and teaches lessons in areas such as team-building, goal-setting,
mental preparation, and overcoming adversity. Finally, a very important part of STACK’s content
mix is material related to college selection and the recruiting process, including tips and advice on
character building, presenting oneself properly to coaches, and focusing on strong academics.
STACK’s content does not come from individuals who claim to be “experts,” but have little
experience working with elite athletes. On the contrary, the information and advice provided by
STACK comes directly from today’s best athletes and the experts who work with them on a regular
basis. Athletes such as Peyton Manning, LeBron James, Johan Santana, LaDainian Tomlinson, Allen
Iverson, and Tim Duncan have willingly made their training, nutrition, or personal experiences
available to STACK’s audience. Why? Because they want to support STACK’s mission of helping
athletes safely improve their performance. By using star professional athletes as role models, STACK
produces content that’s real, raw, and authentic and makes a powerful, lasting impression on its
readers and viewers.
ABOUT
STACK
iii
CONTeNTS
Introduction
STACK Experts
vi
viii
Chapter 1: Carl Crawford
1
Building Stabilizing Strength
Tampa Bay Rays All-Star left fielder Carl Crawford enhances his
off-season training by focusing on eight key elements during his
workouts at Athletes’ Performance in Tempe, Arizona.
Chapter 2: Derrek Lee
15
Strength Building
Chicago Cubs first baseman Derrek Lee offers an in-depth look
at his “push day” strength-training program. Learn how Lee, with
help from his trainer, Al Biancani, challenges and strengthens his
muscles for the rigors of the diamond.
Chapter 3: Dustin Pedroia
41
Rotational Strength and Explosive Power
Boston Red Sox 2B Dustin Pedroia has a habit of proving people
wrong. As far back as high school ball, critics doubted his game
because they couldn’t overlook his small frame. Big mistake.
STACK sat in on one of the grueling workouts that helped Pedroia
earn the 2008 American League MVP Award.
Chapter 4: Eric Chavez
53
Prehab and Strength Training
Eric Chavez shows off his blue-collar approach that has helped
him win five Gold Gloves.
Chapter 5: Jeff Francoeur
69
Bat Speed and Power Training
Major League outfielder Jeff Francoeur provides a quick mini-
routine to strengthen your wrists, forearms, and shoulders for the
daily grind of hitting and throwing.
iv
STACK B A SeB A ll TrA ininG

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