evaluation

Hi and welcome to the site.  You gave us some information... legs are weak, speed isn't good, pop time is OK and you are going to run XC.  Do you play other sports?  Do you play club baseball?  Are you getting instruction for catching and/or hitting?  How well do you hit?  Do you have access to a gym?  Hitting cages?

Oh, and by the way, how did you gain seven pounds in just a few hours since you posted your weight as 135 on another thread today?

With answers, maybe we can help give you some good direction.

I play basketball in the winter, played hs ball in the spring, hit .385 with 8 rbi in 15 games, played 16u summer ball, hit .408 with 13 rbi in 20 games, and 17u fall ball is starting this week. i get catching instruction from a d1 catcher, going to have access to my schools gym in a week, and have a batting cage and pitching machine at my house for bp and catching practice, you can see the back of my cage in my avatar pic. good catch on the weight by the way, i actually meant to type 145. 142 was the official number on my physical, but that was in may, so i speculated. hope this helps

Nothing wrong with cross country running, but it probably won't help you gain baseball speed.  You will need to run sprints.  I would suggest very short sprints, so you are able to run lots of them.  Have them timed if possible and keep trying to break your personal record in the given distance.

Wait.... you're  5' 4", out of shape, slow, and you play HS basketball??  You must have incredible handles, a incredible shot, or both.

14/20 from behind the line, staright spot up shooter from deep

How long have you been seeing catching instructor?  Have you seen improvement. 

What other positions can you play? 

Been getting instruction for about a year, pop time has decreased by .31 seconds, and have learned to block the ball much better. also got rid of a habit of catching in the web. I play anywhere in the infield, but mostly the corners

Body squats and sprints(easy to finds lots of exercises online)...dump the XC team and join the track team and work with the sprinting coach, it will be more beneficial, unless you just like to run long distance.  Need to find some footwork speed drills and ball transition drills as well.

XC will lean you out but not really help you beyond that. Might be worth it from that standpoint, but you need to get in the gym with a good heavy weight routine to build up leg and core strength. Core should include Deadlifts, front squats, cleans, core workouts, etc. Make the squat rack your friend! 

Here is a place to start.

http://www.ericcressey.com/

Good luck!

I will just add my son's benefits with an Eric Cressey style core workout - 2017 player also (5'10" and 150).  He's an outfielder who is now training to be a pitcher, as well.

He worked out Oct-Feb 3-4 times/week at a baseball training facility.  During JV season, he worked out 2 times/week to maintain strength he'd built. Once summer hit, he worked out 3 times/week on top of summer 16u baseball.  (His training was focusing on back/arm strength and lower body strength for outfielder work.)

After just 8 months of workouts, he dropped his 60 yd dash time from 7.83 seconds to 7.37 seconds!  His bat speed also increased by 10 mph!

That was just a basic core strength training program for a kid who had never lifted or worked out before.  Now that he has some very good basic core strength, he will begin a velocity workout starting in November.

By next May/June, his trainer wants to have him at a sub 7.0 second 60 yd dash, at 80+mph arm velocity and at 85mph bat speed.

I just wanted to share with you the improvements I saw my son make with the Eric Cressey workout philosophy.  I'm blown away by the progress my son saw with it!

Good luck!

You are, hopefully, referring to ball exit velocity not bat speed.  

NYdad2017 - sorry. Yes, that's what I meant.  Exit velo.  I see the terms used interchangeably and I'm sure that's probably incorrect. 

No problem here.  Bat speed is a different number.  Pujols' bat speed was measured in 2006 at 86.99mph.  But his exit velocity, off a pitched ball, averaged 106.9mph in 2009.  

There are more recent numbers for MLB players posted on several websites.  But those numbers are based on exit velocity during games with a pitched ball, which will always be higher then hitting a stationary ball off a tee; which is more then likely what your son did.

85mph exit velocity by next year is a good goal.

Bigleague, I hope you don't mind me asking....but what height are your parents or older siblings?  From the sound of it you may not have hit your growth spurt yet and if that is the case the best thing you can do for your body is learn how to move it as you grow.

My just turned 12 year old is 5'4 and 125; 2 years ago he was 4'8 and 130....we put him in speed and agility to learn how to move his body, how to do the sprints, how to explode off his position.  Actually it was a football speed and agility program, but the principles are the same.  Because he learned how his body was suppose to move when his growth spurt started he started to FLY! . 

So, my suggestion to you is to get into a speed program to teach your body how to move....so that when your growth spurt hits you can fly!

CaCo3girl makes a great point. If you have not yet matured physically then focus on speed and getting in shape. I don't believe a heavy lifting program is right for a body that has not yet matured. My son was 5"4 as a Soph and 6'2 after Junior year. With that growth spurt came power; arm strength etc once he figured out how to use his new body. There are late bloomers but you have to be in shape to take advantage of it. If you have matured then you still need to get into shape to maximize your potential. Sounds like you can hit, that is a valuable tool.Good luck and keep us posted. 

My dad is 5'8, my mom is 5'2, and my 17 year old brother is 5'10, my family isnt all that tall

yes i am still very small, and a lot of people including my doctor says i will be a late bloomer. I was stuck at 5 feet for about a year and a half so i think you guys are right, im starting my growth spurt a little late

Update on this post: i have videos of me doing drills (hitting and catching) if anyone would like to see them

I'll take a look

Ok i have a youtube channel username is baseballcards3, i have some videos up of me hitting and catching

Took a quick look. I think you need to work on getting stronger and more explosive with your legs. Might want to look into foot work drills as well. Have you considered attending a catchers clinic? Your technique needs some work which will help your times. I did notice on your throw downs that when you receive the ball your first movement with the glove is down (glove face down) before you bring up to your throwing position. Work on catching the ball and taking the glove straight back to its throwing position. Good luck! 

thanks for the advice!

Bigleague,

I think it's great that you have qualified people helping you, that you have the resources to continue improving, that you took the initiative to use this great site as a resource and that you seem to have the passion for the game.   

My son plays on a college team that had five guys that were 5'8" and under and all contributed to their success last year.  There are a few things they all have in common.  They are determined to outwork everyone on the field and in the gym.  They never quit and they don't take no for an answer.  They don't let size be an excuse.  When the time is right, get in the gym and get after it.  Make sure the work you are doing is in line with what you are trying to accomplish (i.e. - Cressey program as others have suggested).  Have a good arm care/strength program, continue to get good position skills and hitting guidance.  Understand how important good grades are.  Be a good teammate. 

Simple recipe.  Requires serious effort on your part.  Good things will happen.

cabbagedad,

I smile every time I hear someone mention the most important things and add "be a good teammate".

Being a good teammate is not only one of the most important things, it is thee very most important thing IMO.  Why? Because it defines the type of person you are.  It pertains to everything both inside and outside of baseball. It means you have it figured out! It means you are a winner!