Alex Simone
@SimoneBaseball
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Owner/Operator of Simone Baseball Performance TRAINING PROGRAMS 💪⬇️
Liberty Hill, TX
Joined January 2016
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5 Exercises for Tight Hips
1. Mountain Climber
2. Rollover V-Sit with Reach
3. 90/90 Hip Switch
4. Groiner
5. Cossack Squat
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Aaron Judge 2013 Scouting Report:
❌Can't hit elite "college" pitching
❌Has a tough time showing his power in a game
This serves a good reminder to never let the opinions of others dictate your future. NO ONE knows what you’re capable of besides YOURSELF
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Aaron Judge's 2013 Draft Report 📝
Don't let the opinions of others dictate YOUR future!!
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5 Exercises for Tight Hips
1. 90/90 Hip Switch
2. Rollover V-Sit with Reach
3. Mountain Climber
4. Groiner
5. Cossack Squat
Utilize these drills in your warm-ups to enhance hip mobility, decrease low back pain, and bulletproof your groin!
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5 Exercises for More Baseball Power:
1. Side-Rotational Scoop Toss
2. Lateral Speed Skaters
3. Shuffle-Shuffle Shot Put Throw
4. SL Lateral Jump to Quarter-Turn
5. Step-In Overhead Forward Throw
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REMINDER ➡️ Power Development is PLANE SPECIFIC!
If you’re an athlete that plays a rotational sport don’t forget to throw the crap out of medballs this off-season!
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Awesome clip of Josh Donaldson talking about the importance of body awareness, rhythm, and timing
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3 Exercises to Improve Shoulder Mobility
1. Standing Band Over-Back
2. Supine Floor Slides
3. Prone Y-Handcuff
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Baseball Players:
The upper body needs to be trained for RFD (Rate of Force Development).
Train the upper body to produce large amounts of force quickly!
Here’s some of our favorite drills to use throughout the off season to train the upper body to be as explosive as possible!
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Here’s 6 upper body exercises I will program frequently with athletes I train during the season:
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5 Exercises to Lower Your 60-Yard Dash ⏰
1. Hill Sprints
2. Flying Sprints
3. Heavy Sled Drags
4. Dynamic Skips
5. Max-Effort Sprints with Complete Recovery
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5 Exercises for More Baseball Power
1. Shuffle Shot-Put Throw
2. Lateral Speed Skaters
3. Step-Back Scoop Toss
4. SL Lateral Jump + Quarter Turn
5. Step-In Overhead Forward Throw
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How to Strengthen Your CORE
1. Train Anti-Extension
Exercises: Planks, Rollouts, Deadbugs
2. Train Anti-Rotation
Exercises: Chops, Lifts, Pallof Press
3. Train Anti-Lateral Flexion
Exercises: Side-Planks, Loaded Carries
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5 Exercises for More Speed
1. Hill Sprints: Help you run in the correct form of acceleration and improve force application with each foot strike.
2. Flying Sprints: Teaches athletes to go faster and maintain maximal speed for a longer duration.
3. Heavy Sled Drags: Allow you
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5 Exercises to Lower Your 60-Yard Dash ⏰
1. Hill Sprints
Hill sprints will help you run in the correct form of acceleration and improve force application with each foot strike.
2. Flying Sprints
Great drill for developing max-velocity with athletes. This drill teaches
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Movement circuits are great for improving G.P.P. and enhancing recovery following a demanding training session.
Additionally, circuits like this allow us to target many important qualities we’re trying to improve upon daily…
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Medball Throws Prepare the Body
for Intensive Hitting and Throwing
Medball drills are great for power development. They’re also an outstanding way to prepare the athlete for violent rotations via hitting and throwing.
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What if you woke up today and were told you couldn’t play baseball any more?
Don't take the game for granted because the truth is it can be taken from you at any moment. Play every game like it’s your last, hustle, compete and have fun! 💪💪💪
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More Baseball Power?
Throw More MEDBALLS!
Power development is plane specific. Medball throws will allow you to train more “baseball specific” power by allowing you to train in the frontal and transverse plane.
Grab some medballs and LET IT RIP this off-season!
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Pro Baseball Players Early Off-Season Low CNS Training Day:
1. General Skips + Coordination
2. Various Crawling Patterns
3. Upper and Lower Body Mobility Drills
4. Extensive Hops
5. Medball Rebounds
6. Tempo Runs
7. Gun Show
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Here’s two of my favorite sequences you guys can include in your pre-game or pre-training warm-up to improve hip health and mobility - 90/90 hip switch & 90/90 hip switch w/hip ext
You can also add these exercises in your training as a "filler" in-between sets of your main lifts
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Foundational Movement Patterns
Here’s two youth athletes working through some of our foundational upper and lower body movements…
1. Squat
2. Hinge
3. Upper Body Push
4. Upper Body Pull
5. Split Squat/Lunge
6. Anti-Movement Patterns
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Here’s an awesome lower body mobility drill (kneeling glute mobilization) you can use before your games or workouts to stretch your posterior hip and work on improving hip internal rotation
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Programming Core Work:
Anti-Extension: Core prevents low back from going into extension
Planks, Rollouts, Deadbugs
Anti-Rotation: Resisting forces that are trying to rotate your body
Chops, Lifts, Pallof Press
Anti-Lateral Flexion: Resist lateral flexion
Carries, Side-Planks
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4 Medball Drills for Pitchers
1. Step-Behind Shot-Put Throw: Teaches pitchers to create and utilize momentum as they work into the front hip.
2. Figure-8 Overhead Recoiled Slam: Great drill for hip and thoracic rotation. Additionally, this drill will help pitchers with lead leg
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PRE-GAME J-BAND SHOULDER ROUTINE
@jaegersports
Here’s a quick shoulder/upper back activation series (utilizing the lightest j-band) that you can use at the field this season before you pick up a ball and start throwing in a game!
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Here’s some of my favorite drills to utilize with my athletes to improve rotational power!
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IMO skips are very underutilized by many athletes and coaches. With that being said, I feel skips are one of the BEST ways to improve knee drive, dynamic ankle stability, arm drive, posture, and rhythm - many factors that contribute to fast and explosive athletes.
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4 Medball Drills for Hitters
1. Side Scoop Toss Through Swing: Allows the athlete to get into their natural swing pattern and train rotational power closely related to the swing without hindering mechanics.
2. Step-Back Scoop Toss: Great for teaching athletes how to load and
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4 Ways to Maintain Mobility & Movement Quality In-Season:
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Here’s 5 lower body exercises I will program frequently with athletes I train during the season:
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Looking to Improve ROTATIONAL POWER?
Here’s 6 of favorite drills to utilize with my position players!
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If you’re looking for a QUICK and EFFECTIVE pre-game warm-up it doesn’t get much better than this one!
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Here’s 6 tips for building more muscle this upcoming off-season:
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6 Tips to Build More Muscle:
1. Consume More Calories
2. Consume More Nutrient Dense Foods
3. Eat Frequently - Every 2-4 Hours
4. Sleep 8-10 Hours Per Night
5. Train 3-5X Per Week
6. Make Eating a PRIORITY!
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Use your time in the on-deck circle to your advantage! Establish rhythm, get your timing down, and formulate a plan of attack against the opposing pitcher (approach)
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Durning this pandemic, I believe sprinting is one of the most effective training methods you can use to keep your strength and power outputs high
Here’s 5 sprint workouts you can use in your training to improve strength, power, speed, body composition, athleticism and more!
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Here’s 6 upper body exercises I will program frequently with athletes I train during the season:
1. Prone DB Rows
2. Landmine Press Variations
3. Single-Arm Rows (Cable, DB, LM)
4. DB Bench Press Variations
5. Resisted Push-Ups (Chains, Vest, Band)
6. Inverted Rows
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Loaded Lateral Bear Crawls W/
@Hank_Rippy
✔️Trunk Stability
✔️Shoulder Stability
✔️Serratus Anterior Recruitment/Upward Rotation
In my opinion, if you’re a baseball player, crawling variations are a must in your training. The benefits are just too hard to ignore!
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Rotational throws are NECESSARY for any athlete who’s sport relies on explosive rotations.
Power development is plane specific and medball throws will allow you to train more “baseball specific” power by allowing you to train in the frontal and transverse plane.
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We all say we know the importance of sleep for recovery, cognitive function, hormone levels, etc. So why are we still getting our athletes out of bed at 5 AM to train?
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Here’s 3 of my favorite catch-all mobility drills to program for our athletes.
We will use these drills in our warm-ups and during workouts as a filler exercise.
These exercises can also be used as part of a movement circuit during a low intensity training day.
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Here’s a full-body warmup you can use before games this spring to reduce the potential for injury, improve strength and power potential, and improve overall movement quality
Thanks to
@KanzlerThinks
and Colorado Rockies Catcher, Tom Murphy for helping me put this together!
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Here’s some of my favorite medicine ball drills to utilize with pitchers
Each exercise shown in the video below is performed by Kansas City Royals RHP, Scott Blewett - All drills we utilized over the course of his 4-month off-season training
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I’m still baffled by how many kids attend showcases when they have nothing to showcase
If you have tools that college coaches want to see - SHOWCASE
If you throw 75-78 MPH and run a 7.6 60 yard dash - spend your money on your development
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Medball drills are great for power development. They’re also an outstanding way to prepare the athlete for violent rotations via hitting and throwing.
For us, medball volume is high at this time of the year as most guys are taking a break from throwing and hitting. By keeping
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4 Exercises to Improve Serratus Anterior Function
1. Landmine Presses
2. Bottoms-Up KB Carry
3. Crawling Patterns
4. Serratus Wall Slides
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The upper body needs to be trained for rate of force development. Here’s a few of my favorite exercises to use with our athletes to train the upper body to produce large amounts of force quickly!
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Here’s a quick and effective pre-game warm-up that you can use before games this summer to get into better positions, reduce the potential for injury, and improve strength/power potential!
Thanks to Ben McClain (University of Arkansas) for the demo
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10 Exercises to Improve SPEED
-
1. Push-up Sprint
2. Mountain Climber Sprint
3. Falling Sprint
4. Kneeling Sprint
5. Heavy Sled Push
6. Heavy Sled Drag
7. Heavy Sled Push Sprint
8. Heavy Sled Sprint
9. Hill Sprints
10. Flying Sprints
-
More info:
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Recruiting Advice:
Go to a school that WANTS you! There’s absolutely nothing wrong with going to a D2, D3, JUCO, or NAIA to play right away.
If your end goal is to play at the next level (pro) you need to play in college!
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Here’s some of my favorite drills to utilize with my athletes to improve rotational power!
-
I added some general programming guidelines for each drill shown above to give you guys a better idea of how to use each drill in your training
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How to Build a Strong CORE:
Step 1: Train Anti-Extension
Exercises: Planks, Rollouts, Deadbugs
Step 2: Train Anti-Rotation
Exercises: Chops, Lifts, Pallof Press
Step 3: Train Anti-Lateral Flexion
Exercises: Side-Planks, Loaded Carries
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6 TIPS TO BUILD MUSCLE
1. Eat in a caloric surplus
2. Eat more real food
3. Eat every 2-4 hours
4. Sleep 8-10 hours per night
5. Train 3-5 days per week
6. Make eating a PRIORITY in your life
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Here’s an awesome full-body mobility drill that you can add to your warmups and workouts to improve hip mobility (adductor, quad, hip flexor, hamstring length). In addition, this drill will also improve thoracic extension/rotation as well as shoulder mobility
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Quick list of 6 exercises I’ve been utilizing with my position players to improve their rotational power!
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Here’s a quick and effective daily arm care routine you can perform everyday to improve overall shoulder health (specifically, serratus anterior function, thoracic mobility, low trap function, and posterior cuff function)
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Here’s two of my favorite sequences you can include in your warm ups and training sessions to improve hip health/mobility - 90/90 Hip Switch & 90/90 Hip Switch with Hip Extension (Performed by Nationals Catcher,
@barrera_113
)
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4 Medball Drills for Hitters:
1. Side Scoop Toss Through Swing: Allows the athlete to get into their natural swing pattern and train rotational power closely related to the swing without hindering mechanics.
2. Step-Back Scoop Toss: Great for teaching athletes how to load and
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So many people will argue what the BEST exercise is to improve velocity, power, running speed etc.
-
In my opinion, this is a waste of time. Exercise selection should stem from nine FOUNDATIONAL movements (shown above) & should be based off what’s best for the specific individual
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If you’re looking for a challenging core stability drill, look no further than the prone plate switch 👇
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Here’s some of my favorite ways that have proven time and time again to get athletes faster! 🏃♂️💨
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Recruiting Advice:
Go to a school that WANTS YOU! There’s absolutely nothing wrong with going to D2, D3, JUCO, or NAIA to play right away
If your goal is to play at the next level (professional) you need to PLAY!
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FULL-BODY IN-SEASON WORKOUT
A1. Trap Bar Deadlift 4x5
A2. 1-Leg Bridge 4x5 breaths
A3. Spider-Man Lunge 4x5/side
A4. Wall Slide W/Liftoff 4x12
B1. Inv Row 3x12
B2. 1-Arm DB Bench Press 3x8/side
C1. Lateral Step-Up 2x8/side
C2. Upper Back Series 2x10
C3. Inchworm to Plank 2x6
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Pirates LHP, Steven Brault talks about his college experience and why choosing to play at a D2 baseball program was best for his future
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If you’re looking to develop explosive power in the frontal/transverse plane (planes utilized predominantly in baseball) it doesn’t get much better than medicine ball drills! Here’s some of my favorites to utilize with my athletes
More info:
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Hill Sprints + Hill Jumps with Guardians OF, Chris Roller
Hill sprints and hill jumps allow us to sprint and jump maximally without having to deal with the impact of a full speed sprint or maximal effort jump.
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7 Drills to Lower your 60-Yard Dash🏃🏻👇
1.Push-Up Sprint
2.MC Sprint
3.HASD
4.Sled Push Sprint
5.Falling Sprint
6.Flying Sprint
7.Hill Sprint
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4 Medball Drills for Pitchers
1. Step-In Overhead Forward Throw: Great drill for working on front leg bracing and upper body extension out over the front leg.
2. Step-Behind Shot-Put Throw: Teaches pitchers to create and utilize momentum as they work into the front hip.
3.
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Here’s some of my favorite drills to utilize with my position players and pitchers to improve lower body power in the frontal/transverse plane
I added general programming guidelines for each drill shown above to give you a better idea of how to use each drill in your training
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Advice for all young hitters from one of my favorite hitters in the game today - Joey Votto
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Reminder to all BASEBALL coaches (HS, College, Pro) the players on your BASEBALL team are BASEBALL players NOT long distance track athletes
#StopRunningPoles
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Everyone’s on-deck routine is going to be different. However, there’s three things I think all players should be doing in the on-deck circle...
1. Establish Rhythm
2. Establish Timing
3. Have an approach or plan of attack against the opposing pitcher!
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Often times athletes will avoid training overhead in order to protect against injury. However, I believe they’re doing just the opposite. The nature of the sport requires you to be strong and stable overhead. By neglecting to train overhead you’re putting your arm at extreme risk
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NO ONE succeeded at playing this game without failing at some point
STOP dwelling on your past mistakes! LEARN from your failures (striking out, making a error, etc.) and use them to be successful on your next at bat, pitch, or play in the field!
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Here’s a daily arm care routine you can use to improve overall shoulder health (specifically, serratus anterior function, thoracic mobility, low trap function, and posterior cuff function)
Performed by Harvard University - Hunter Bigge
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Movement Workout with
@Jared_McKenzie2
Circuit
#1
: 10-15 min. No rest
Jump Rope x 100 rotations, Hurdle Over-Over x 5 reps/side, Jump Rope x 100 rotations, Hurdle Under-Under x 5 reps/side
Circuit
#2
: 15-30 min. No rest
Combo upper and lower body movements. 5 reps/side of each
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Here’s some of my favorite exercises that have proven time and time again to improve my athletes acceleration technique!
➡️ Heavy Sled Drags
➡️ Heavy Sled Sprints
➡️ Push-Up Sprint
➡️ Hill Sprints
➡️ Mountain Climber Sprint
➡️ Half-Kneeling Sprint
➡️ Prowler Push Sprint
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Playing/Training to Warm-Up 👎
VS.
Warming-Up to Play/Train 👍
It amazes me how many athletes start throwing, hitting, or training without any sort of warmup beforehand. IMO, this WILL lead to poor performance and injury. Here’s how I like to design warm-ups for my athletes:
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Want to improve shoulder strength, size, and health? Give this rope series a try!
4 Rounds W/60-90 sec rest after each round
1. Bent-Over Y Slams x 20 reps
2. Jumping Jacks x 20 reps
3. Bent-Over T Slams x 20 reps
4. No-Money x 20 reps
5. Bent-Over W Slams x 20 reps
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Power Development is PLANE-SPECIFIC!
In other words, you’re going to develop more sport-specific POWER by training in the planes closely related to your sport.
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Upper Body Power Development for Baseball Players
The upper body needs to be trained for RFD (Rate of Force Development).
Train the upper body to produce large amounts of force quickly!
Here’s some of our favorite movements to use throughout the off-season to train the upper
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Today I wanted to share with you guys one of my favorite drills for overall shoulder health - Prone Row to External Rotation to Press
Programming Advice👇
SETS: 1-4 (1 set if using this as a warm up drill - 4 sets if using this as a separate exercise in your workout)
REPS: 8-12
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Here’s a few of my favorite dynamic lower body mobility drills that I use everyday with my athletes in their pre-movement prep work prior to their training.
You can use these drills towards the end of warm-ups to enhance hip mobility, and bulletproof the groin!
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5 Exercises to Improve Speed
1. Hill Sprints
2. Heavy Acceleration Sled Drags & Pushes
3. Sled Loaded Sprints (Load = 69-91% of athletes body weight)
4. Running High Knees
5. Max-Effort Sprinting (95-100%) with Complete Recovery (Rest = 60 sec. every 10 yards covered)
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Here’s some of my favorite medicine ball drills to utilize with pitchers
Each exercise shown in the video below is performed by Kansas City Royals RHP, Scott Blewett - All drills we utilized over the course of his 4-month off-season training
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Reminder: ➡️ Power is PLANE SPECIFIC
If you’re an athlete that plays a rotational sport don’t forget to throw the crap out of medballs this off-season!
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Here’s two movements for the hamstrings I’ve been using with
@LanceLittle2020
during his high velocity peaking phase. I first saw these used by
@Caldietz
years ago. Both of these movements will train the hamstrings dynamically and prepare them for higher velocities on the field.
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This off-season we’ve been really prioritizing strength and power in the frontal plane (i.e. lateral movements).
Here’s some lateral strength and power exercises we’ve been using with the guys this off season:
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Here’s a quick pre-game arm care routine I put together w/
@KanzlerThinks
You can use this series before games this spring to improve thoracic spine mobility, activate your rotator cuff, and get your shoulder blades moving properly before you pick up a ball and start throwing
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