I NEED HELP!!!

you will find that speed, velocity and stamina will come together. Start running as much as you can, and PROPER and EFFECTIVE weightlifting. In other words, no maxing out. read the rest of this forum to get ideas on specific strategies for conditioning. There are way to many philosophies for anyone to give you a definitive answer.

long toss, long toss, long toss, throw, throw, throw. get in weightroom. make sure you have sound mechanics. then long toss and throw some more.

I know its bad for chris to max out...but depending on where he goes to school they might make him do it in atheletics...I know last year when I was in the off-season they made us max out on 4 lifts: squat, bench, incline, and powerclean...so I don't know if he will be able to do everything.

Chris

You're 13. Relax..it all will come. Just keep working as suggested by Raider.

As posted above long toss should certainly be a staple in your training.

In addition, developing a very stong and flexible rotator cuff/shoulder girdle will not only help with arm strength, but go a long way in injury prevenation.

Remember, a repetitive motion such as throwing can cause a repetitive injury (i.e. tendonitis) so you absolutely must balance out your training.

As far as the weight room goes focus on proper technique in multi-joint movements of the lower body and midsection.

RAIDER - Why would you tell a 13yr old to hit the weight room. That will be the most negative thing he could do for his body at that age. How about functional sport specific exercises. push ups - sit ups - lunges - step ups - sprint running. Then throw the ball

there are things a 13 year old can do in the weightroom. you just listed some of those yourself.

Most 13 year olds can start to learn basic lifts utilizing broomsticks or wooden dowels as their "barbell." Also, bands (preferred over colored tubing) can be used as a great resistance tool.

The NSCA issued its position statement on pre adolescent (excuse my spelling) strength training done correctly is great for kids. Playing a game of pick-up basketball puts more stress on these kids' joints than a good lifting program. Their program will certainly be different than an adult who has been lifting for years but they can and should begin to strength train.

I think the ACSM released a similar position statement but I'm not sure and I don't want to give false info.

Mike Griffin
No Excuses Baseball
www.noexcusesbaseball.com