A Boxing Workout is a Great Way to Get in Shape During the Off Season

Staying in shape during the off season was a must for Ozzie Smith.

A great way to get in tip top shape is by incorporating boxing into your off season conditioning program.

The benefits from boxing are endless. Here are 9 reasons to incorporate boxing into your off season strength and conditioning plan.

1. You stay motivated and committed to a fun and challenging workout.

2. You reduce total body-fat percentage and strengthen muscular system

3. You build confidence and a sense of well-being

4. You improve the ability to relax, to keep calm and poised under high pressure
5. You develop discipline
6. You will tone muscles
7. You will increase endurance and stamina
8. You will improve flexibility and balance
9. You will improve co-ordination10. You will burn fat and loose weight

A good boxing workout not only challenging and motivating it will also make you feel like a MVP!

Click on the link below for an example of a quick boxing routine.

http://www.godtube.com/view_video.php?viewkey=92d4d6fc9961d8bb217d

Give Yourself the Push Up Test

According to the New York Times, the push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.

So I decided to find out my own fitness level and I performed the 1 minute push up test. The results were surprising.

Click Here to find out more.

http://www.youtube.com/watch?v=FDz2fH1Fj84

I suggest that you give yourself the 1 minute push up test. Push ups are a great way to improve your strength at the plate. Do a set of 1 minute push ups 4-5 times per week and watch your batting average soar.

Once you perform the 1 minute push up test, you can evaluate your score by clicking on the link below and filling out your results.

http://www.exrx.net/Calculators/PushUps.html

Speed Kills!!!

Ozzie Smith always took pride in his speed and baserunner ability.

A speedy baserunner can change the tempo of the game.

Once you get on base your goal is to score a run.

If you are struggling or want to improve your speed here my advice.

Hire a speed coach.

Where can your find a speed coach?

It's simple hire the track coach at your school.

Most coaches are eager and willing to help athletes who want to improve their skills.

Just simply tell the track coach that you need help in improving your speed and will he be able to help you out?

I'm pretty sure he will say "of course" and before you know it you will improve your "wheels" on the bases.

Stay In Shape During the Off-Season

Ozzie Smith valued his time during the off-season.

The off-season for baseball is a very important time of the year. But sometimes it can have a negative effect on eating habits and your training routine. In fact, if you miss a few days of working out, it sometimes it takes several days or a week to get back into the normal routine and feel like your self again.

Although the season may be over and it's more difficult to follow your normal routine, you still shouldn't go all out and blow all the progress you've made. You should continue to work on some skill of your game and eat right everyday.

A good way to stay in shape is to play another sport. It keeps you sharp competitively and increases your confidence.

If you are specialize in baseball, I suggest that you train for an upcoming 5K race in your area.

Training for a 5K will keep your legs strong, increase your speed and at the same time it will improve your endurance.

Attitude is Everything!

Ozzie Smith had a great attitude during his playing career and he still maintains a positive attitude now that he is retired.

When it comes to playing baseball. Have a great attitude! A negative attitude can destroy your performance on the diamond. Working hard, achieving academic excellence and living well by making the right decisions in life are a direct correlation with a positive attitude.

Keep a positive attitude and surround yourself with positive people and influences, while you look to improve yourself on and off the field.

Hire A Personal Trainer

Ozzie Smith was well ahead of his time when he decided to hire a personal trainer to make him stronger during his playing days.

Ozzie was one of the first players in Major League history to hire a Personal Trainer. He hired Mackie Shilstone to help improve his game.

Shilstone's training program allowed Ozzie's batting to average to jumped from .280 (in '86) to .303 in '87.

Hire a personal trainer or hitting or pitching coach - It is proven that having a motivating and positive support system will help you stay with your goals.

Remember those goals you have set for yourself? How many have you achieved? Was improving your strength and quickness part of those goals? Or are you just sitting around, wasting time and being a couch potato and not working on improving your baseball skills during the off season?

Get motivated and use a Personal Trainer, Hitting or Pitching Coach to help support you in your goals and improve your overall game.

Fuel Your Body

After a workout be sure to feed and fuel your body so your muscles can grow.

Wait no more than one hour before eating a balanced meal containing not only protein (i.e., eggs, chicken, and fish) but complex carbohydrates (i.e., whole grains, green vegetables).

For convenience you may opt to have a protein shake as an after workout meal. A great workout recovery drink is Prograde Workout.

Prograde Workout is described as "The Most Complete, Scientifically Proven, Field Tested Workout Recovery Formula Ever Created, Guaranteed to Dramatically Improve Recovery Time, Burn Fat, Build Muscle and Send Your Athletic Performance Into Super-Overdrive!"

For more info on Prograde Workout go to the link below.

https://lylejohnson.getprograde.com/store.php?top_menu=Athletic_Performance&products=5-4-12-13-14&submenu=1

Give Your Injury a Rest

Give it a Rest - even when injured.

Working out while nursing an injury puts a temporary stress on the body, which may prolong your injury.

It may be OK to work out when injured (depending on the severity) but a few days of rest is usually just what the doctor ordered. A short break won't have a negative affect on your overall baseball goals.

Rest Is a Key To Success

Resting and Re-energizing your body is key to your baseball success.

Not enough sleep can dramatically affect your physical play on the field and your alertness in the classroom and on the diamond.

While you sleep, your body is recovering and resting from all the things you have done during your day. Your neurotransmitter is brought back in line, your muscles relax, and your mind is allowed to clear itself in preparation for school and your next game or doubleheader.

If you are not getting enough rest, you will begin to notice it in a your play. While there is no perfect number in terms of hours of sleep, 8 hours should be your target each and every night.

5 No Fail Ways To Become An All-Star

Ozzie Smith was named to the National League All-Star Team 15 times!

You too can become an All-Star, but of course it takes hard work and dedication to become a solid five tool player. (Hitting for average, hitting for power, speed, throwing and fielding.)

Here are five strategies and principles that will help you become successful not only on the field but off the field as well.

1. Set Goals - Write your goals down. Get out some posted-notes and stick you goals on your bathroom mirror so I can see them everyday. Once you have achieved your goal, stick the posted note on your dresser so that you can visualize your past success!

2. Get Support - Tell your coach and parents about the goals you want to accomplish. Believe me they will do their best to help you reach your dreams.

3. Have a Great Attitude - Believing in yourself is paramount. When or if you get into a slump remember that it is a part of the game. Maintaining a great attitude during the tough times will make you not only a better player, but it will make you a better person.

4. Work Hard - Stay on top of your game by staying after practice to field more grounders and fly balls and take extra batting practice.

5. Get Stronger - Continue to work on your strength and conditioning all year around. As the season gets longer the more important the games become and you want to make sure that you are in the best shape so that you can play your best during the most important part of the season.

Avoiding the Mid Season Lull

Avoiding the mid season lull was a key to Ozzie Smith's success.

Nagging injuries can take a lot away from your performance on the field.

Keeping your body fresh, strong and injury free is very important as championship time rolls around.

Eating right and getting the proper rest is vital, but continuing your strength training during the season is just as important.

I recommend that you lift weights two to three times per week during the season. Lifting during the season will maintain your strength and give you added endurance during tournament play.

Remember you want to remain strong so that you can be a MVP when the game is on the line.
This especially true if your team is in the losers bracket and you have to play a lot of games in order to win the championship game.

Here is a workout that you can incorporate in your strength training routine during the season.

This routine is for your upper body (shoulders, chest and back) and is geared to increase your power at the plate.

MVP Baseball Tips In Season Workout

Note: Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. MVP Fitness, LLC and advice presented are in no way intended as a substitute for medical advice, MVP Fitness, LLC disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

Ozzie Smith's Fielding Secrets

One of the things baseball players consistently want to know is how they can improve their fielding skills.

It's pretty simple really. But it requires getting out of your
comfort zone and getting in weight room, fielding grounders,
shagging some fly balls and working hard in a big, big way.

Most baseball players would rather find out some magic formula.

I interviewed Hall of Fame Shortstop Ozzie Smith one of the most successful and hungriest baseball players on earth.

Ozzie kicked butt and made it happen.

He reveals his secrets that allowed him to win 13 Gold Glove Awards.

If you want to become a better defensive player here is Ozzie's advice:

1. Work hard
2. Stop thinking negative
3. Start taking action
4. Set individual and team goals
5. Get motivated, be persistence and believe in yourself

You've got to want it. And you've got to want it bad.

Staying in Shape During the Baseball Season

Keeping sharp and fresh during the baseball season was a key to Ozzie Smith success.

The benefit of keeping your body fit includes avoiding nagging injuries and not hitting the mid-season lull.

Playing night games, doubleheaders and tournaments throughout the year can take a toll on your body. Incorporating an in-season weight lifting program for two – three times per week for 45 minutes can keep those nagging injuries and the mid season slumps in check and can help you achieve MVP status.

Top Five Benefits of In-Season Weight Lifting Program.

1. Weight training energizes you – Playing a 60-80 game schedule in the spring, summer and fall requires you to have some get- up- and- go.

2. Weight training makes you strong – Strength training will increase your power at the plate and improve your MPH on your fastball.

3. Weight training gives you confidence on the playing field – Working hard in the weight room will make the game easier to play on the diamond.

4. Weight training improves your balance and coordination – Makes you less prone to injuries such as lower back injuries.

5. Weight training tends to improves sleep patterns – You will need rest to play like a MVP.

What To Eat During Tournament Play

Watching what you eat was very important during Ozzie Smith's playing days.

Playing in a tournament can be grueling on your body and your eating habits.

When you play hard your body gets hungry and you may want to grab something to eat between games, but eating a healthy meal can be a difficult task.

Try to avoid eating fast food or food from the concession stand. Instead, opt for fruit or energy bars.

My recommended energy bar called Prograde Cravers and is made by Prograde Nutrition.

Prograde Cravers are the perfect healthy snack for the Baseball Player during tournament play or when playing a doubleheader…

Just look at what advantages Cravers have over other so-called “nutrition” bars on the market:

- They are the best-tasting bars on the market: Bar-none (sorry, pun intended)

- Organic ingredients: No chemicals or artificial anything!

- The perfect snack size: Each bar is only 180 calories, so it’s a perfect sized snack to hold you over between games.

- Zero trans fats: Cravers have the healthy fats your body needs to keep your metabolism revving high.

- No preservatives or stabilizers: It’s all natural and 100% organic!

- 3 grams of healthy fiber: Keeps you feeling full for longer.

- Sustained energy: The perfect amount of complex carbohydrates for ongoing energy when you need it most.

For more info on Prograde Cravers go to https://lylejohnson.getprograde.com/store.php?top_menu=Athletic_Performance

Cool Weather Playing Tips

Playing in the spring means playing in unpredictable weather conditions. Here are a few tips to warm up your game.

Wear less, but layer your clothing: During cool springtime weather, you’ll need less heavy clothing as long as you are moving briskly. Wear light layers, and wear a jacket or windbreaker to keep you warm during warm ups and while sitting in the dugout when your team is batting.

Proper clothing is a good investment: Invest in a few key garments, particularly the layer that is closest to your body and underneath your jersey. Be sure your first layer is made of one of the synthetic fabrics that wick away perspiration and let it evaporate, such as Underamour gear.

Warm yourself with proper stretching: Always warm up slowly before your game begins your and have a good stretch after you are done. You want to avoid injury so that you can play the entire year injury free. This is more important in the cool weahter than the heat, because hot weather helps you warm up naturally.

Mental Toughness

Ozzie Smith always played baseball with a Positive Mental Attitude (PMA)!

How is your PMA?

Here are 4 tips to improve your mental toughness.

1) Always Believe in Yourself. If you think you can`t do it, you are right! . When you are at the plate, concentrate on hitting the ball hard and believe that you will get the job done.

2) Have Confidence. The main reason that players don´t play well in games is nervousness, and the main cause of nervousness is lack of self confidence. You have to believe that you can hit any pitch that the pitcher throws and not get intimidated. You must believe that no one on the mound is better than you. Have a good attitude. Believe in your skills and talents.

3) Strive to Improve Everyday. Both physically and mentally. Work on your skills, hitting to opposite field, pulling the ball and bunting. Learn from watching games and highlights on TV and watch instructional videos to learn even more. Never stop learning!

4) Always Play at Your Best. - Even when playing against teams or players who are not quite as talented, it is important to play at top level. Do not drop your level of play simply to take it easy on the opponent. Compete against your own personal best every time out, and try to achieve that.

You must posses a Positive Mental Attitude not only on the field, but off the field as well.

Remember, mental toughness is what separates a great player from an average player. In a tough, clutch situation, the player with "nerves of steel" is the MVP.

The Proper Age for Strength Training

Strength training with free weights, weight machines, and rubber resistance bands are a great way build muscles and confidence on the playing field.

But what is the proper age that a player should start training with weights?

With a properly designed and supervised program a player can start training with weights at the age of 12.

Some experts say that strength training has less wear and tear on a youth’s body than the actual sport. For example, an upper body workout could have less stress on the body compare to a pitcher throwing a complete game for seven innings.

Players under the age of 12 can gain strength by doing a variety of bodyweight exercises such as push ups, jumping jacks and sit ups.

It's important to remember that strength training is very vital to your baseball success.

Strength training is a fun way to build stronger muscles, joints, and bones. With proper training techniques, a player can improve his endurance, conditioning and performance on the baseball diamond. Strength training can even help prevent injuries and speed up recovery.

Base Stealing 101

A good base stealer can change the tempo of the game, especially in the late innings.

Ozzie Smith stole 580 bases in his career and had an amazing successful rate of 79%!

Here are three tips that will improve your base stealing skills.

1. Be Confident - You must believe in your speed and ability and that you can run on any pitcher and catcher.

2. Be Smart - Being wise is as important to a base stealer as speed. You should get a good jump on a pitcher by studying his moves. As soon as a pitcher makes a move towards the plate, you should be off and running.

3. Speed Work - Improving your speed takes hard work and dedication. Running stairs and jumping rope are great ways to improve your speed and quickness.

Remember to work on your hitting skills because a high on-base percentage, good speed and great instincts are the keys to being fearless and having the presence to be very disruptive to pitchers when you get on base.

5 Benefits of Weight Training for Baseball

Weight training for baseball is very important to the mental approach to the game.

Here are 5 benefits for baseball weight training.

1. Weight training energizes you.

2. Weight training makes you strong. Strength gives you confidence on & off the field.

3. Weight training makes you less prone to nagging injuries.

4. Weight training improves your balance and coordination.

5. Weight training improves your muscular endurance.

I recommend three 45 minute sessions a week to gain all the potential benefits of strength training for your baseball success.

A great effort in the weight room will reap big benefits on the diamond.

You can feel healthier and play better, which in turn will improve your skills and the benefits can make you a MVP.

Rest and Re-energize

During Ozzie Smith's career, he not only was in tip-top shape, but he made sure he got plenty of rest to perform at a superstar level.

Not getting enough sleep can dramatically affect your performance on the baseball diamond. While you sleep, your body is recovering and resting from all the things you have done during your day.

Sleep calms you down and improves your mood, your muscles relax, and your mind is allowed to clear itself in preparation for the next day's game.

If you are not getting enough rest, you will begin to notice it in a physical way. You may feel sluggish and get tired during pressure situations and you may not be able to come up with a clutch play when the game is on the line.

While there is no perfect number in terms of hours of sleep, 7-8 hours should be your target each and every night.