light weight training for 13 year old

Start with a professional trainer that understands baseball, not just weights. Between ages 13-16, too many of our travel players were hurt because of too many reps, too much weight, or the wrong combination of exercises. Ask the HS players' parents or college players home on break where to go in your area.

Not sure where you live but if you have something like a D1 training facility near you I would suggest joining them. We have been with D1 for a while now and I am impressed with their training program.

Our son started working out with a trainer who specializes in trainig teen athletes when he was 15, and we don't regret waiting at all.

Jason - I see you are located in New York City. My son is also 13. He has been using E3 Sports in NYC for the same issues you mentioned with your son. They have baseball specific trainers, and I have found that they are very sensitive to injury prevention. I would not overdo it at 13, but every kid is different, and quality trainers should be able to devise a program that works for your son.

quote:

Originally posted by jason145:
I wanted to ask for advice regarding light weight training for my son for explosiveness and speed..He just turned 13 yrs old he is 5'6 149lbs and makes contact with the ball he wants to increase his bat speed and power any suggestions are welcomed...

Jason

I have some suggestions and tips for you and your son as well. Your son can easily increase bat speed.
He should keep in mind:

- Concentrate on Body balance
- Make perfect eye contact on the ball
- Body movement while hitting should be perfect.

Hope these tips would be helpful for your son.

hey jgrays would like to know more about this E3 Sports within NYC...PM with more information if possible thanks in advance and thanks to all the suggestions...

jason - i just sent you a pm.

If you don’t want to spend a lot of money you can do a couple of things:

1. Get really big Rubber bands for resistance training. You might have to order them if you can’t find them in the store, I have them at my website.
When you get the rubber bands put the rubber band around your son and you hold on to the back part. You can have him do sprints while you hold him back, High knees back and forth at least 30 feet you don’t need to go for because you want him to use explosive power and go as hard as he can. You can go as far as you need if he is doing with ease.

2. Parachute. They make parachutes to increase speed. You have to run fast enough to get the parachute up, also sold on my site.

3. Ladder and cones- you can get a 30" ladder that lays on the ground to work on your feet work. some different drills you can do are the
Scissors- one leg in front and one in back (lung position)

2 in 1 out- 2 feet in one box at time then 2 out as fast as you can down the ladder.

60 yard Dash- Practice doing the 60 yard dash as fast as you can.

Weight room- legs and core. Barbell squats just the bar is fine go up if needed. Lunges, crunches, sit ups.

Hope that helps you
Sean lewis

I would recommend one of two options in this scenario:

1) Get some sort of knowledgeable trainer. If you can't afford to hire one you should ask your local high school coach (or middle school if they have a team) if they would be willing to work with your son after school. Some will be happy to help out a young passionate player.

2) Skip the weights until high school, but in the mean time work on push ups, sit ups, and pull ups. He is a lot less likely to get hurt, but it will give much of the same benefits as weights. Also he should run everyday. Running is one of the best exercises for baseball players (especially pitchers if he is one).

Best of luck!