ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 1 |
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Email: Email: Tel: Tel: CONTACT JASON HOLOWATY IN MLB’S LONDON OFFICE: JASON HOLOWATY CONTACT FOR MORE INFORMATION ON THE MLB EUROPEAN ACADEMY, ACADEMY, THE MLB EUROPEAN ON FOR MORE INFORMATION 52 Academy players have signed professional contracts with Major League clubs, 25 players have played university baseball baseball university played have players 25 clubs, League Major with contracts professional signed have players Academy 52 Since 2005, 258 players from 27 European and African nations have attended the Academy with impressive results. results. with impressive Academy attended the African nations have players 258 from 27 European and Since 2005, Bruce Hurst, Barry Larkin and Wally Joyner. BarryBruceWally Hurst, Larkin and Players will work for three-weeks in an intensive Major League training environment featuring skills instruction, strength Major League training featuringPlayers in an intensive will work skills instruction, environment three-weeks for The program will be run top Major League instructors by including of games. and conditioning and a complete schedule from the two continents attend the Academy. continents attend the from the two The Academy will consist of up to 55 players from Europe and Africa 15 and 19 yearswho are between old and are will consist of up to 55 players from Europe and Academy The rigorousA players process will ensure that the best young selection a part national team programs. of their nation’s
players with the opportunity to reach their full potential. The Academy will bringAcademy together the brightest up-and-coming The players with the opportunity to reach their full potential. Africa with the best in Major League coaching and instruction.talents in Europe and With the 2012 European Academy, Major League Baseball is continuing its commitment to provide promising young promising young its commitment to provide is continuing Major League Baseball Academy, With the 2012 European from August 1 – August 17. August 1 – from take place at the Italian Olympic Training Center in Tirrenia, Italy Italy Tirrenia, in Center Training Italian Olympic place at the take The eighth-annual Major League Baseball European Academy will Academy European Major League Baseball The eighth-annual MAJOR LEAGUE BASEBALL EUROPEAN ACADEMY HISTORY EUROPEAN ACADEMY BASEBALL MAJOR LEAGUE PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 2 | VIEW MLB ALUMNI
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Email: Email: Tel: Tel: CONTACT JASON HOLOWATY IN MLB’S LONDON OFFICE: JASON HOLOWATY CONTACT FOR MORE INFORMATION ON THE MLB EUROPEAN ELITE CAMP, ELITE CAMP, THE MLB EUROPEAN ON FOR MORE INFORMATION
Donald Lutz (Cincinnati Reds) reaching the Major Leagues. More than 35 Elite Camp players have played university baseball in played More than 35 Elite Camp players have the Major Leagues. Donald Lutz (Cincinnati Reds) reaching on to star in their domestic leagues and national teams. gone othersthe US and many have baseball. 68 Elite Camp players have signed professional contracts with MLB clubs, with Alex Liddi (Seattle Mariners) with and contracts signed professional MLB clubs, with players 68 Elite Camp have baseball. Since 2005, 326 players from 31 nations have attended the MLB Elite Camp and have changed the landscape of European changed the attended the MLB Elite Camp and have 326 players 31 nations have from Since 2005, skills instruction, strength and conditioning, and a complete schedule of games. The program will be run top Major League by and a complete schedule of games. strength and conditioning, skills instruction, Finley. Gordon and Steve instructorsTom of Famer Barry including Hall All Stars Larkin and former MLB 50 of Europe’s best young players between the ages of 15 – 19 have been selected for the MLB Academy through a rigorousAcademy the MLB been selected for – 19 have the ages of 15 players between best young 50 of Europe’s featuring environment Training Major League Spring in an intensive playersThese weeks will work two for try-out process.
with the opportunity to reach their full potential. The Academy bringsAcademy together the brightest talents in Europe up-and-coming The with the opportunity full potential. to reach their instructors. with the best Major League coaches and With the 2014 European Academy, Major League Baseball is continuing its commitment to provide promising young players promising young its commitment to provide is continuing Major League Baseball Academy, With the 2014 European Italy from July 30 - August 13. 30 - July from Italy will take place at the Italian Olympic Training Center in Tirrenia, Tirrenia, in Center Training Italian Olympic place at the will take
The tenth-annual Major League Baseball European Elite Camp European Major League Baseball The tenth-annual ACADEMY 0VERVIEW 2014 MLB EUROPEANELITE CAMP PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 3 | Year(s) 2005 2011 2013 2012, 2011, 2013 2013 2012, 2013 2011, 2013 2013 2012, 2008, 2009 2008, 2009 2008 2009 2009 2008 2009 2008 2007, 2008 2007 2008 2007 2006, 2007 2007 2006, 2005, 2007 2006, 2007 2007 2006, 2007 2006, 2007 2006, 2007 2006, 2007 2007 2006, 2007 2006, 2006 2005, 2006 2006 2005, 2006 2005, 2006 2005, 2006 2005, 2005 2006 2005 2005 2012 2012 2011, 2010, 2010 2012 2011, 2012 2011, 2010, 2012 2011 2009 20011 2010 2009, 2010 2009. 2010 2008. 2009 2009 2010 2010 2009 2010 2009 2008 2009 2009 2008, 2009 2009 2011, 2012, 2013 2012, 2011, 2012 2012 2012 2011, MLB EUROPEAN ELITE CAMP 2014 Signing Date 8/04/05 4/1/14 1/13/14 12/31/13 12/1/13 8/25/13 8/24/13 7/16/13 7/11/09 7/07/09 7/02/09 5/11/09 5/06/09 1/24/09 10/15/08 9/29/08 8/06/08 7/12/08 7/04/08 2/27/08 12/19/07 12/15/07 10/08/07 9/20/07 9/05/07 10/06/07 9/11/07 8/20/07 8/13/07 8/07/07 7/15/07 6/23/07 3/26/07 2/15/07 10/10/06 8/24/06 8/23/06 7/08/06 7/02/06 11/07/05 9/09/05 5/13/13 4/12/13 1/17/13 1/4/13 11/7/12 7/6/12 2/22/12 11/4/11 11/2/11 7/21/11 5/25/11 5/20/11 1/20/11 11/28/10 8/16/10 8/6/10 7/2/10 5/6/10 3/21/10 1/14/10 12/12/09 12/12/09 9/15/09 9/11/09 6/7/13 4/7/13 2/7/13 6/14/13 MLB ORG MN Twins MN LA Dodgers MIL Brewers LA Dodgers LA Dodgers AZ D-Backs SEA Mariners Yankees NY BAL Orioles PIT Pirates Astros HOU Twins MIN PIT Pirates BOS Red Sox CLE Indians KC Royals PIT Pirates CIN Reds NY Mets Twins MIN Twins MIN CIN Reds CIN Reds Astros HOU NY Mets Angels LA Astros HOU CHI Cubs Angels LA BOS Red Sox Twins MIN CIN Reds LA Dodgers SEA Mariners CIN Reds Twins MN Twins MN Twins MN SEA Mariners CIN Reds CHI Cubs SEA Mariners PHI Phillies CIN Reds Braves ATL CIN Reds BAL Orioles CIN Reds SEA Mariners SEA Mariners SEA Mariners Yankees NY PIT Pirates SEA Mariners Athletics OAK TEX Rangers SD Padres CHI Cubs PIT Pirates PHI Phillies SEA Mariners TB Rays NY Mets NY Mets SEA Mariners AZ D-Backs MIN Twins MIN KC Royals LA Dodgers Country Netherlands Italy Germany Czech Republic Netherlands Netherlands Czech Republic Italy Italy Czech Republic Italy Netherlands Netherlands Italy Germany Netherlands Poland Czech Republic Belgium Africa South Czech Republic Italy Italy Netherlands Netherlands Denmark Italy Netherlands Germany Germany France Germany France Netherlands Italy Belarus Czech Republic Netherlands Czech Republic Netherlands Netherlands Africa South Italy Lithuania Italy Germany Netherlands Netherlands Czech Republic Africa South Africa South Germany Germany Italy Italy Slovakia Czech Republic Netherlands France Spain Germany Czech Republic Netherlands Netherlands France Netherlands Netherlands Netherlands Italy Germany June 2014. 1,
POS C C RHP SS RHP OF C RHP 3B RHP OF C RHP OF OF RHP LHP RHP OF LHP OF LHP LHP INF OF OF/1B RHP 2B/SS 3B/C RHP C OF OF RHP C RHP RHP LHP LHP 1B/3B IF/OF RHP RHP RHP 2B/SS OF 1B OF C RHP SS OF RHP SS RHP LHP OF LHP RHP RHP C C RHP C SS 3B/C 3B SS RHP SAVE & RETURN VIA EMAIL VIA RETURN & SAVE CLOSE | PRINT |
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Player ( Last, First) at Academy ( Last, First) Player de Blok, Tom Blok, de Artur Strzalka, Rachid Engelhardt, Post, Milan Post, Mijsa Harcksen, Joel Valera, Maik Ehmcke, Maestri, Alessandro Maestri, Alex Liddi, Jakub Toufar, Federico Celli, Hajtmar, Jakub Hajtmar, Tom Stuifbergen, Kalian Sams, Petr Cech, Bert, Joris (19th RD ’07 Draft) (19th RD Joris Bert, Ramon Romeijn, Mauro Schiavoni, Rodney Gessmann, Glaser, Ludwig Glaser, Jennel Hudson, Frédéric Hanvi, Donald Lutz, Hogervorst, Tjerk Hogervorst, Frederik Terkelsen, Andrea Lucati, Dwayne Kemp, Robb, Hein Robb, Matej Hejma, Luca Panerati, Matteo Pizziconi, Jan Baldee, Lindsay, Dylan Lindsay, Gift Ngoepe, Tomas Sykora, Thomas Wolf, De Kepler-Rozycki, Max Kepler-Rozycki, Daan Cornilessen, Raoel Korstam, Martin Cervenka, Unsworth, Dylan Unsworth, Andrea Pizziconi, Dovydas Neverauskas, Luca Martone, Ronnenbergh, Scott Ronnenbergh, Stepan Havlicek, Kevin Weijgertse, Bjorn Hato, Urbanus, Nick Urbanus, Rodney Daal, Alberto Mineo, Aliaksei Lukashevich, Marek Minarik, Vavrusa, Daniel Vavrusa, Danny Arribas, Lars Huijer, Andy Paz, Guzman, Aldi Guzman, Alexandre Roy, Ugueth Urbina, Daniel Theiben, Anselmi, Davide Anselmi, Mattia Mercuri, Jakub Izold, Jan Novak, Kamara, Julsan Kamara, Gasparini, Marten Gasparini, Sven Schueller, Verkerk, Ruar Verkerk,
opened in July 2005. Signins are current Signins as of 2005. July opened in 68 SIGNED PLAYERS 2005 - 2014 2005 PLAYERS SIGNED MLB EUROPEANMLB CAMP ELITE PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 4 | MLB EUROPEAN ELITE CAMP 2014
SAVE & RETURN VIA EMAIL VIA RETURN & SAVE Curfew - all players in rooms - all players Curfew Cool down Dinner session classroom lecture, Evening Warm up, toss and catch up, Warm Intra-squad game Pitchers: Conditioning with Jeff Krushell Conditioning with Jeff Pitchers: Lunch Hitters: Hitting rotation Hitters: Hitters: Fielding work with positional coaches Fielding work Hitters: Toss and catch Toss Gordon Tom with Instructional work Pitchers: Team meeting Team up Warm Breakfast CLOSE |
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DAILY SCHEDULEDAILY 2014 MLB EUROPEANELITE CAMP PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 5 | VIEW COACHING VIEW COACHING STAFF
MLB EUROPEAN ELITE CAMP 2014
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athletes and coaches a refrigerator and telephone. baseball training equipment. and protective • Most rooms are double occupancy, all rooms are air-conditioned and have television, bathrooms, television, and have all rooms are air-conditioned occupancy, • Most rooms are double • There are several dormitories at the complex with a total of 66 guest rooms. • Accommodation & Catering • The facility also has several treatment tables, massage and physiotherapy rooms, a sauna and whirlpool. rooms, massage and physiotherapy The facility also has several treatment tables, • • The complex has a fully equipped medical facility on site with all necessaryThe complex has a fully treatment and rehabilitation. machines for • Sport Medicine Support Sport • A gymnasium with indoor basketball courts, netted baseball areas and pitching mounds. courts, A gymnasium with indoor basketball • • Olympic standard running• Olympic track. Other Training & Recreation Other Training • A baseball-only weight room and conditioning facility fully equipped with TECHNO GYM machines, cardio machines and free weights. TECHNO GYM machines, equipped with fully room and conditioning facility weight A baseball-only • Strength and Conditioning Facilities Strength • Two indoor training and pitching mounds. baseball including batting cages areas for Two • Baseball Facilities from Pisa International Airport. TheTraining Center offers the following facilities and features offers Center the following TheTraining Airport. from Pisa International The MLB European Elite Camp is hosted at the Italian Olympic Training Center in Tirrenia. The center is located 20 minutes The center is located 20 minutes Tirrenia. Center in Training the Italian Olympic The MLB European Elite Camp is hosted at Academy Facility
• The complex is equipped with an on-site, full serviceThe complex is equipped with an on-site, restaurant a varied to the that provides menu • ACADEMY FACILITIES 2014 MLB EUROPEANELITE CAMP PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 6 | PAGE 1 OF 3 PAGE MLB EUROPEAN ELITE CAMP 2014
SAVE & RETURN VIA EMAIL VIA RETURN & SAVE White Sox, Yankees, Phillies, and Diamondbacks). A 6th round selection of the Kansas City Royals in 1986, Gordon in 1986, of the Kansas City Royals A 6th round selection and Diamondbacks). Phillies, Yankees, White Sox, and the Rolaids Relief Man of the Series champion (2008), World a 2006), 2004, All-Star 3 times (1998, was an in 890 appearances pitcher in MLB is the only Gordon (203 starts). 1,928 strikeouts and 158 saves a 3.96 ERA, son Dee is the starting the second baseman for Tom’s and 100 holds. 100 saves, history with more than 100 wins, Draft. Player Year TOM ‘FLASH’ GORDON ‘FLASH’ TOM All-Star Pitcher Former Major League Diamondbacks Phillies, Yankees, White Sox, Astros, Cubs, Red Sox, Royals, Astros, Cubs, Red Sox, (Royals, teams career with 8 different Major League a 21 year Gordon enjoyed “Flash” Tom World Series and was later part with the San Diego Padres World of the 2001 in the 1998 played SB’s….Steve also games….Finley in seven Yankees York Arizona Diamondbacks squad which beat the New Series-winning Divisional Championship Seriesappeared in seven and three League Championship Series….when he retired in Germany and Brazil since 2013. Camps in the Netherlands, STEVE FINLEY Arizona Diamondbacks Padres, San Diego Astros, Houston Baltimore Orioles, Finley was drafted Orioles the Baltimore Steve by out of Southern into University Illinois broke in 1987….Steve Major League career….during 19 year his big an impressive on to have and went the big leagues at 24 years old, Nationals….Barry was inducted into the Cincinnati Reds Hall of Fame on July 19, 2008….served on the Team Team Nationals….Barry 2008….served on the 19, Reds Hall of Fame on July was inducted into the Cincinnati the MLB Network for Baseball Classic….has been an on-air broadcaster World USA coaching staff in the 2009 Barry kids in and three broadcast. resides with his wife Tonight popular Baseball and is currently a host on ESPN’s Barry since 2007. Academy the NBA. European has instructed at MLB’s National Baseball Hall of Fame….BarryNational Baseball Hall a legendary career spent with his hometown enjoyed playing 19-year 960 198 home runs, 76 triples, Larkin .295 with 441 doubles, hit the courseCincinnati Reds….over of his career, National League long list of accomplishments includes 12 2,180 games played….his and 379 stolen bases in RBI, Barry 1995, (1994-1996)….in was named the and 3 Gold Gloves Awards, Slugger 9 Silver All-Star appearances, Larkin after hitting .319 with 15 home runs Player 1996, and 51 stolen bases….in Valuable National League Most BarryWashington in the same season….from 2005-2008, was a special assistant to the General the Manager for BARRY LARKIN BARRY Manager Brazil Team Analyst / Tonight ShortstopHall of Fame / ESPN Baseball Barry Baseball Classic, World of the is a distinguished member Brazil in the Team Currently the Manager for Barry Baseball Classic, World of the is a distinguished member Brazil in the Team Currently the Manager for CLOSE |
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Instructional Staff Instructional COACHING STAFF COACHING MLB EUROPEANMLB CAMP ELITE PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 7 |
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MLB EUROPEAN ELITE CAMP 2014
SAVE & RETURN VIA EMAIL VIA RETURN & SAVE September 5th 2008, at the age of 25. During reaching contributor the 2008 season he was a key to the Rays at the age of 25. September 5th 2008, before was traded to the Chicago Cubs, Perez In 2011, Ivy League baseball playerson a Major League roster. ending his career with the NY Mets. FERNANDO PEREZ FERNANDO round (195th Overall) of the 2004 in the seventh Devil Rays Bay Tampa was drafted the by Fernando Perez where he excelled as an University attended Columbia three years, for Perez Major League Baseball Draft. on He made his MLB rookie debut along with a .403 slugging percentage. boasting a .289 batting average Midwest….for the past six years, Mike has been a pro scout and is instrumentalis and scout pro a been has Mike Bureau Scouting MLB the leading in years, six past the Midwest….for instructor has also been the lead Mike for in their International Scouting activities….along with his MLBSB duties, advance scouting operations which in addition to heading up USA Baseball’s Program, Scout Development MLB’s has instructed Mike at the MLB European Baseball Classic teams. World and Olympic, Am, Pan Cup, World include Africa. as at MLB Elite Camps in Brazil as well and South Elite Camp since 2011, MIKE LARSON InternationalMajor League Baseball Scouting Bureau – Scouting Coordinator 20 years scouting experience brings of professional Mike to the MLB staff….after graduating over from the began his scouting career in the Upper Mike 3 yearsWisconsin and playing of Minor League Baseball, University of Larkin….Stephen was drafted by the Reds out of high school, but he elected to attend the University of Texas Texas he elected to attend the University but of Larkin….Stephen was drafted the Reds out of high school, by Rangers Texas Series was drafted in 1992 and 1993…In 1994 he World the by in the College where he played and Cincinnati organizations… Texas in the playing career, professional year in the 10th round and began a seven the Cincinnati Reds at their variouscoaching for has instructed local camps and clinics throughout Ohio….Stephen and Germany. China at MLB Elite Camps in Brazil, STEPHEN LARKIN Former / Cincinnati Reds Organization Minor League Player Barry same as his brother, Ohio where he attended Moeller High School, Stephen Larkin Cincinnati, hails from China….in 2011 John served as the special assistant to the GM of the Washington Nationals, where he previously where he previously Nationals, Washington servedChina….in 2011 John as the special assistant to the GM of the served and interim as their bench coach round draft manager….a former and seventh catcher pick of the Houston Bay Tampa John spent 24 yearsa Major League coach in various as positions with the Nationals, Astros in 1970, the Seattle Mariners and Cincinnati Reds….managed in Boston Red Sox, Seattle Mariners, Blue Jays, Toronto Rays, in Peoria, Venezuela….resides League teams in Colombia and Winter formerlystaff in 2006….John also managed Special Assistant to the General Manager – Oakland Athletics Athletics JOHN MCLAREN Oakland – Manager General the to Assistant Special Nationals Washington Former – Seattle Mariners Major League Manager and Team Athletics organization….John for is also the Manager the Oakland assistant for a special John is presently CLOSE | PRINT |
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Instructional Staff Instructional COACHING STAFF COACHING
MLB EUROPEANMLB CAMP ELITE PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 7 | PAGE 3 OF 3 PAGE MLB EUROPEAN ELITE CAMP 2014
SAVE & RETURN VIA EMAIL VIA RETURN & SAVE instructing Elite Camp. at the European JEFF KRUSHELL Jays Blue Toronto / FormerlyMLB Strength and Conditioning Coordinator with and currently raised, University and various United States….born, collegiate summer leagues throughout the JAY QUINN JAY Elite Camps & European Baseball – Brazil Major League and worked scouting and recruiting…. while assisting with advance catchers primarily and hitters, with Columbia’s years….he is currently the Associate Athletic Trainer at the University of Tennessee, where he just completed his Tennessee, at the University of Trainer Athletic Associate years….he is currently the the summer level….in at the Major League Series played with 8 players off those teams having World College JEFF WOOD Trainer Athletic / Former Orioles Baltimore Organization – Tennessee University of CLOSE |
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Training Staff Training
COACHING STAFF COACHING MLB EUROPEANMLB CAMP ELITE PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 9 | PAGE 1 OF 2 PAGE MLB EUROPEAN ELITE CAMP 2014
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Agreement, Player agrees not enter into any sponsorship or commercial agreement applicable to Player’s sponsorship agrees not enter into any to Player’s agreement applicable or commercial Player Agreement, participation in the MLBEEC program without the prior written MLB. approval without the express prior written consent of MLB. Player agrees to cooperate in public relations activities, including without limitation public, including without limitation public, agrees to cooperate relations activities, in public Player without the express prior written consent of MLB. of this After execution during the term of the MLBEEC program. promotional and media appearances, signature, biographical information and/or likeness to be used in conjunction with any commercial purpose, including but not limited to the including but biographical commercial purpose, information with any to be used in conjunction and/or likeness signature, other article magazine or any publication, for rental or advertisingsale, or write or promotion of products or services, or sponsor newspaper, will not make public appearances, participate of conferences or on-line computer forums appearances, public public or any in radiowill not make or television programs, voice, name, sponsor or permit MLB or a part by while in a uniform Player’s to be taken picture provided thereof, permit sort, any Player’s Player pursuant to this Agreement without payment or other compensation to Player. Player further Player agrees that during the MLBEEC Player or other compensation to Player. Agreement without payment pursuantPlayer to this of the MLBEEC program, that MLB desires. Player acknowledges that the foregoing rights include, without limitation, all related copyright, all related copyright, without limitation, rights that the foregoing include, acknowledges Player that MLB desires. of the MLBEEC program, service exploit each of the rights trade right MLB may granted and/or righttrademark, name, of publicity to it by of privacy mark, rights. medium whatsoever for any purpose (including but not limited to in broadcast, in print, in audio, in video, via the Internet, interactive media, interactive media, via the Internet, in video, in audio, in print, purpose not limited to in broadcast, any (including but for medium whatsoever including after the conclusion time, manner and at any in any or hereinafter devised), known other media now or in connection with any rights to Player’s name, voice, signature, biographical information and likeness shall belong to MLB and that they may be used, reproduced, reproduced, biographical be used, information shall belong to MLB and that they may and likeness signature, voice, name, rights to Player’s in any or indirectly and/or other designees directly assignees, MLB or its licensees, by disseminated or published or otherwise licensed, sold, that current or future photographs, whether still or action, and motion pictures may be taken and any form of broadcasts or telecasts of and any be taken and motion pictures may whether still or action, that current or future photographs, designate and agrees that all rights as MLB may be made at such times or places therein and all may or with others, individually Player, Player agrees, beginning with the date that this Agreement is executed and in connection with Player’s participation and in connection with Player’s program, in the MLBEEC Agreement is executed beginning with the date that this agrees, Player While participating in activities related to the MLBEEC program, including without limitation competition, media interviews While participating and public including without limitation competition, in activities related to the MLBEEC program, 2. Sponsorship, Promotions & Media Promotions 2. Sponsorship,
Player agrees to accept all disciplinary measures, including suspension or expulsion from the MLBEEC, as may be imposed by MLB in its sole be imposed by as may including suspension or expulsion from the MLBEEC, agrees to accept all disciplinaryPlayer measures, and absolute discretion. any action that will limit or retract Player’s availability to participate availability the MLBEEC. in action that will limit or retractany Player’s Player agrees to make himself available fully for participation for fully himself available agrees to make in the MLBEEC program duringPlayer the full term of such program and shall not take during and after athletic activities), fair play and good sportsmanship. Player agrees to refrain illegal or performance- any from using Player and good sportsmanship. fair play duringafter athletic activities), and enhancing drugs in other doping practices the International and or engage in any prohibited by Baseball Federation. or stimulants further Player agrees to conform time to time. be announced and amended from to high standards of personalmay conduct (before, Player agrees to participate in MLBEEC activities diligently and faithfully, to comply with the instructions of MLBEEC coaches and staff, to with the instructions to comply of MLBEEC coaches and staff, agrees to participatePlayer and faithfully, diligently in MLBEEC activities 1. Participation the person referenced above (“Player”) to participate which is (“Player”) the person above program, in the Major League Baseball European Elite Camp (“MLBEEC”) referenced as follows: agrees Player August 2014, 2014 and end on or about 13 scheduled to begin on or about 30 July Address: Address:
Name: PARTICIPATION AGREEMENT 2014 MLB EUROPEANELITE CAMP PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 10 | PAGE 2 OF 2 PAGE
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Parent/Guardian Name (printed): Name (printed): Parent/Guardian Parent/Guardian Signature: Signature: Parent/Guardian Player’s Email Address: Address: Email Player’s Player’s Signature: Signature: Player’s this Agreement. this Each of the undersigned parent(s) or guardian(s) of Player irrevocably consents to Player’s execution and performance of this Agreement and performance of this execution consents to Player’s Each of the undersigned irrevocably parent(s) or guardian(s) of Player
accomplished under applicable law, to have such action dismissed without prejudice. to have law, accomplished under applicable be entitled to have the action transferred or if such transfer described to one of the jurisdictions cannot be be entitled to have this paragraph, in venues and waives any argument that venue in any such forum is not convenient. In the event Player commences any action in another jurisdiction commences any or Player In the event such forum in any argument is not convenient. any that venue waives tort under any venue MLB at its option shall or contract theory this agreement, arising from the relationship created by or indirectly directly York, sitting in New York County, in the United States shall be the sole venues for any dispute under any tort dispute under any any for be the sole venues in the United States shall or contract theory arising County, York sitting in New York, court such of any consents to the jurisdiction participation and venue Player and Player’s from in the MLBEEC program. or indirectly directly Player agrees that the United States District Court for the Southern District of New York and the Supreme Court of the State of New York agrees that the United States District CourtPlayer the Southern for District of New invalid under applicable law, such provision shall be ineffective to the extent of such prohibition or invalidation only, without invalidating the without invalidating only, to the extent of such prohibition or invalidation be ineffective shall such provision law, under applicable invalid Agreement. of this or the remaining provisions remainder of such provisions The validity, construction and enforceability of this Agreement shall be governed by the internal laws of the state of New York in the United York the internal of the state of New by laws Agreement shall be governed construction this of and enforceability The validity, Player’s convenience only, and acknowledges that any such translation, if any, shall not create any legal obligations binding MLB. legal obligations shall not create any if any, such translation, that any and acknowledges only, convenience Player’s Player represents that Player has had the opportunity to have this Agreement translated into a language or languages other than English, for for translatedAgreement has had the opportunity into a language or languages other than English, represents that Player this Player to have which Player is bound. which Player Player represents that Player has full authority to enter into and perform the obligations contained in this Agreement. Player represents that Player Agreement. has full authority contained in this perform to enter into and represents that Player the obligations Player 5. Representations and Enforcement 5. Representations MLBEEC program. MLBEEC program. and against any and all liabilities, claims, actions, damages, costs or expenses of any nature whatsoever, whether in law or equity, know or know or equity, whether in law whatsoever, nature costs or expenses of any damages, actions, claims, and all liabilities, and against any participation to Player’s in the or indirectly, directly of the Baseball Parties incurred any by related, and arising way out of or in any unknown, Each of the undersigned parent(s) or guardian(s) of Player hereby agrees to indemnify and hold harmlessEach of the undersigned hereby each of the Baseball Parties parent(s) or guardian(s) of Player from hereafter can, shall or may have against any of the baseball parties arising out of or in any way related, directly or indirectly, to Player’s to Player’s or indirectly, directly of the baseball parties against any have related, shall or may arising way out of or in any hereafter can, participation in the MLBEEC program. and assigns of each of the foregoing entities (collectively, the “Baseball Parties”) from any and all liabilities, claims, actions, damages, costs damages, actions, claims, “Baseball Parties”) and all liabilities, from any the (collectively, entities the foregoing and assigns of each of has or now of the undersigned that any had, ever or unknown, known or equity, whether in law nature whatsoever, or expenses of any Clubs and any other Major League Baseball individual or entity, including without limitation the employees, agents, contractors, successors contractors, agents, without limitation the employees, including Baseball individual or entity, other Major League Clubs and any Each of the undersigned agrees to release and forever discharge MLB, the Major League Scouting Bureau, the Major League Baseball the Major League Scouting Bureau, the Major League Each of the undersigned discharge MLB, and forever agrees to release the MLBEEC program. Such risks include but are not limited to the risks associated with playing facilities that may be below the standard Such risks be below are not limited to the risks facilities that may include but associated with playing the MLBEEC program. to baseball games in other locations. applicable Player agrees to assume all risks, including without limitation injury or loss to person or property, incidental to Player’s participation injury including without limitation to Player’s incidental in agrees to assume all risks, person or loss to Player or property, 4. Indemnity and Exclusion of4. Indemnity and Exclusion Liability MLBEEC program. Player agrees to furnish of such insurance proof Player participating to MLB before MLBEEC program. the MLBEEC program. activities of any in administration consents to the MLB during training of medical and/or athletic by program. the MLBEEC Player assistance provided Player agrees to have in place, upon reporting in place, participation for insurance medical and accident agrees to have that is the Player MLBEEC program, in the incur during may of participation or as a result that Player illness or condition in the injury, any covering E111 insurance, equivalent of 3. Medical PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 11 |
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Waist size: size: Waist ......
MLB Baseball Festival
State/Province: State/Province: Code: Post E-mail: in School: Year City:
Internet
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Second Base Switch Switch
If yes, how many years many on national team? how If yes,
MLB Roadshow MLB Roadshow
Shirt size: Shirt size:
Attended game Favorite MLB player: Favorite No Right ......
First Base
MIDDLE NAME
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Other
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Friend or family ...... Please give details of your playing history for club or country (ex. “Dutch Cadet National Team 2008-2010”): 2008-2010”): Team “Dutch Cadet National history playing details of your Please give club or country for (ex. How many years have you been playing baseball? been playing you years many have How If yes, please indicate which MLB program: Play Ball! Play please indicate which MLB program: If yes, Other than the Academy, have you ever participated in a Major League Baseball program? Yes Yes participated ever you have in a Major League Baseball program? Academy, Other than the Player’s Signature: Signature: Player’s
PLAYER INFORMATION FORM INFORMATION PLAYER INFORMATION: PLAYER’S 2014 MLB EUROPEANELITE CAMP Favorite MLB team: Favorite
Position(s) Played: Pitcher Played: Position(s) MLB Supported Academy National Are you a member of the national team? Yes of the national team? a member Are you Name of Club Team: Team: Name of Club School: School: Phone: Phone: Country: Country: City: City: Home Address. Street: Street: Address. Home Nationality: Nationality: Height (cm): Height (cm): Throw: Left Throw: PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 12 | PAGE 2 OF 2 PAGE
MLB EUROPEAN ELITE CAMP 2014
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...... improve strength and conditioning, etc. Goals may be related to your strengths and weaknesses listed above.) weaknesses strengths and be related to your Goals may etc. and conditioning, strength improve Do you have any personal goals for your time at the Academy? anyDo you have personal ...... Do you have any personal goals as a baseball player? What are your playing aspirations? your playing aspirations? are What goals as a baseball player? any Do you have personal etc.) a national team coach, become an MLB club, get signed by senior national team, make (For example: 4. 4. 3. 3. 2. 2. 1. 1. (For example: arm strength, pitching mechanics, curve ball, throwing velocity, power, running speed, etc.) running speed, power, velocity, throwing curve ball, pitching mechanics, arm strength, (For example: What do you consider your greatest weaknesses as a baseball player? 4. 4. 3. 3. 2. 2. 1. 1. arm strength or power.) What do you consider your greatest strengths as a baseball player? your greatestWhat do you consider strengths Player position(s): position(s): Player Player Name: Name: Player PLAYER’S PERSONAL EVALUATION: PERSONAL PLAYER’S PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 13 |
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Age: Age: MLB EUROPEAN ELITE CAMP 2014 .
Si / Date: Date: Fecha ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) YES
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(¿Alta presión sanguínea?)
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(Enfermedades mentales) : : : (¿Diabetes?) (¿Cáncer?) (Derrame cerebral) (Otros) (Otros) PRINT Insects (Insectos) Medicines (Medicinas) |
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(¿Tieneun historial de): familiar ¿Esá tomando alguna medicina o pasillas (recetadas o sin receta) (¿Alguna vez ha tenido una operación) (¿Alguna vez ha sido paciente en un hospial) had surgery? ever you Have (¿Tieneun historial de): familiar
Béisbol de las Grandes Ligas Cuestionario de Historial Médico del Jugador Name: Name: PLAYER’S INFORMATION: PLAYER’S
PLAYER MEDICAL HISTORY MEDICAL PLAYER FORM 2014 MLB EUROPEANELITE CAMP 4. Does your family have a history of: a history have family of: Does your 4. Identify 3. Are you taking medicine or pills? (Prescription or over-the counter) taking medicine or pills? (PrescriptionAre you or over-the 3. Identify Identify 2. 1. Have you ever been a patient in the hospital? been a patient in the hospital? ever you Have 1. Explain “yes” answers on line or below. Explain answers “yes” Explique las repuestas “sí” en esta línea o abajo
National Insurance Number: Nombre Numero de su seguro social Numero de su seguro 5. Do you have any allergies? any have Do you 5. PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 14 |
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¿Alguna vez ha tenido alta presión sanguínea?) ¿Tiene dolores de cabeza frecuentes o fuertes?) ¿Alguna vez ha tenido un ataque o convulsión?) ¿Alguna vez ha tenido una concusión?) ¿Tiene problemas por tos durante o después del ejercicio?) o después por tos durante ¿Tiene problemas o después del ejercicio?) con jadeos durante ¿Tiene problemas ¿Tiene problemas para respirar durante o después del ejercicio?) durante respirar para ¿Tiene problemas ¿Ha tenido frecuentes rigideces musculares?) por calor o calambres ¿Alguna vez ha tenido un nervio pinchado?) ¿Alguna vez ha tenido una punzada o ardor?) | Have you ever passed out? ever you Have (¿Alguna vez se ha desmayado después del ejercicio?) después (¿Alguna vez se ha desmayado (¿Alguna vez se ha desmayado?) (¿Alguna vez exercise? passed out with ever you Have (¿Alguna vez ha sentido mareos durane el ejecicio?) mareos durane (¿Alguna vez ha sentido dizzy after exercise? been ever you Have (¿Alguna vez ha sentido mareos después del ejercicio?) (¿Alguna vez ha sentido (¿Alguna vez ha tenido dolor en el pecho después del ejercicio?) (¿Alguna vez ha tenido dolor en el pecho después ( Do you ever have any chest pain with exercise? chest pain any have ever Do you el ejercicio?) (¿Alguna vez ha tenido dolor en el pecho durante (¿Se cansa más rápido haciendo ejercicio que sus amigos?) (¿Se cansa más rápido (¿Alguna vez tenido una herida en la cabeza?) had a concussion? ever you Have (¿Alguna vez ha tenido latidos del corazón irregulares?) (¿Alguna vez ha tenido latidos del corazón (¿Alguna vez ha tenido aceleración del los latidos del corazón?) (¿Alguna vez ha tenido aceleración heartHas your beats? skipped (¿Alguna vez le han dicho que tiene un soplo en el corazón?) (¿Alguna vez le han dicho que tiene un soplo en ( ( Have you been knocked out? Have you been knocked ha perdido el senido?) (¿Alguna vez ( (¿Ha tenido, o tiene poblemas con la vista?) o tiene poblemas (¿Ha tenido, Do you have or have used in the past an inhaler? with vision? problems had any you or have Do you ( Do you have any wheezing duringor after exercise? ( ( Do you have any coughing during or after exercise? Have you had frequent heat cramps cramps? you or muscle Have ( during breathing trouble or after exercise? any have Do you Have you ever had a pinched nerve?Have you ever ( (
6. 6.
8. Have you ever been dizzy during been ever exercise? you Have 8. 7. 9. 10. Do you tire more quickly than your friends than your with exercise? tire more quickly Do you 10. 14. Have you ever been told you have a heart have been told you ever murmur? you Have 14. 13. Have you ever had high blood pressure? had high blood ever you Have 13. 12. Do you ever have any chest pain after exercise? after exercise? chest pain any have ever you Do 12. 11.
16. Have you ever had a head injury? ever you Have 16.
15. Have you had racing heart? you your of Have 15. 19. Have you ever had a stinger or burner? ever you Have 19. 18. Do you have frequent or severe headaches? frequent or severe have Do you 18. 17. Have you ever had a seizure? ever you Have 17.
22. 22.
21. 21. 20. 20.
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MLB EUROPEAN ELITE CAMP 2014
Si ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) YES ...... : : (Fecha) (Fecha)
Date Date ......
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(Infecciones sinusales frecuentes) (Infecciones
(lunares que cambien de color)
(Dolores frecuentes de garganta)
(Dolencias del estómago) ...... (Enfermedades de l0s riñones) (Fiebre reumática) (Enfermedades de la tiroides)
(Hemorragias por el recto) (Protuberancias o quistes) (Protuberancias
...... (testículos)
CLOSE (riñones) (ronchas) (comezón) | ......
(Tubercolosis) (Tubercolosis) (Apendicitis) : : (Pulmonía) (ojos) (Diabetes) (Asma) (Otros) (Otros) (Otros) PRINT (Corazon) | ...... Diabetes Heart Pneumonia Tuberculosis Tuberculosis Thyroid disease Thyroid Stomach ailments Kidney problems Kidney problems Appendicitis Lumps or cysts Frequent sinus infections infections Frequent sinus Frequent sore throats Rectal bleeding Rectal bleeding Rheumatic fever Rheumatic fever Asthma
Other? Other?
( ) Rashes ( ) Changing moles Other? ( ) Itching ( ) Eyes ( ) Eyes ( ) Kidneys Testicles ( ) NEXT
¿Tiene ahora o ha tenido algún otro problema medico?) o ha tenido algún otro problema ¿Tiene ahora ¿Alguna vez ha tenido alguna complicacion bajo anestesia (cuando lo han puesto a dormir alguna operacion?) para | ( Do you have hearing aides? have Do you de audífono?) (¿Tiene aparatos (¿Usa proteccion para los ojos?) (¿Usa proteccion para (¿Usa lentes de contacto?) protection? eye wear Do you Do you wear glasses? wear Do you (¿Usa espejuelos?) contacts? wear Do you Have you ever had a broken bone or dislocation? had a broken ever you Have Have you had any complications from anesthesia (being put to sleep for surgery)?for to sleep from anesthesia (being put complications had any you Have Do you have any skin problems? any have Do you de la piel?) (¿Tiene problemas (¿Alguna vez se le ha quebrado o dislocado un hueso?) (¿Alguna vez se le ha quebrado ( paired organs? any missing Are you (¿Ha perdido algún organo de los que vienen en pares?)
25. Do you have or have ever had any other medical problems? had any ever or have have Do you 25.
23.
26. 28. 27. Identify Identify 29. PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 16 |
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MLB EUROPEAN ELITE CAMP 2014
Si ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) ( ) YES ......
: : : : : : : (Fecha) (Fecha) (Fecha) (Fecha) (Fecha) (Fecha) (Fecha) Date Date Date Date Date Date Date
(mastica tabaco)
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(inmunización contra la varicela) (inmunización contra (la vacuna para la hepatis A) la hepatis para (la vacuna (la vacuna para la hepatis B) para (la vacuna
(cigarrillos)
(Mononucleosis) CLOSE (la vacuna para la poliomelitis) para (la vacuna (inmunización contra el sarampión) el sarampión) (inmunización contra (inmunización contra el tétano) (inmunización contra (habanos o puros) | (Varicela) (Cáncer de la piel) (inmunizacióncontra las paperassarampión y rubeola) las paperassarampión (inmunizacióncontra (Hepaitis) (Viruela) (Paperas) (Cáncer) PRINT | Cancer Skin Cancer ( ) Chew smokeless tobacco or dip ( ) Chew smokeless ( ) Cigarettes ( ) Cigars Chicken pox pox Chicken Hepatitis Measles Mumps Tetanus shot? Tetanus Measles shot? MMR shot? Mononucleosis Mononucleosis Chicken Pox vaccine? Pox Chicken Hepatitis A vaccine? vaccine? A Hepatitis
Hepatitis B vaccine? vaccine? Polio NEXT
¿Toma alcohol?) ¿Toma | Have you ever had a hernia ever or hernia you repair? Have Do you have or have you ever had? ever you or have have Do you (¿Tiene o alguna vez ha tenido?) Do you drinkDo you alcohol? ( (¿Alguna vez tenido hernia(¿Alguna vez una hernia?) reparado o le han transmitted had a sexually disease? ever you Have (¿utiliza productos deltabaco?) (¿Alguna vez ha tenido alguna enfermedad transmitida sexualmente?) alguna enfermedad(¿Alguna vez ha tenido transmitida use tobacco products? Do you When was your last: When was your (¿Cuándo fue su última) Do you grind teeth? Do you your Do you have pain or clicking in your jaw joint when chewing? jaw pain or clicking in your have Do you (¿Tiene dolor o ruido en la articulación de la mandíbula al masticar?) (¿Alguna vez le han dicho o siente usted que tiene problemas de las encías (periodoncia)?)(¿Alguna vez le han dicho o siente usted que tiene problemas easily? bleed gums Do your con facilidad?) las encias (¿Le sangran Do you have problems chewing your food? chewing your problems have Do you masticar sus alimentos?) para (¿Tiene problemas gum (periodontal) problems? have you feel been told or do you you Have Have you visited a dentist in the last year? visited a dentist in the you Have el ultimo año?) (¿Ha ido con el dentista durante (¿Ha ido con el dentista durante el ultimo año?) (¿Ha ido con el dentista durante ......
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(Explique aquí las respuesassí”:) 30.
34. 33. 31. 32. 35. 41. 40. 39. 38. 37. 36. DENTAL: 5. Explain “yes” answers here: “yes” Explain 5. PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 17 | PAGE 5 OF 5 PAGE ......
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Parent/Guardian Signature: Signature: Parent/Guardian Player’s Signature: Signature: Player’s Player represents that all information provided by him in this report him in by all information represents that provided Player is correct his knowledge. to the best of WAIVER SECTION WAIVER PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 18 |
PAGE 1 OF 2 PAGE MLB EUROPEAN ELITE CAMP 2014 Non-fat yogurt with fruit Lunch: lettuce, shredded diced tomato, pitas (onion, or chicken Tuna cheddar) low-fat Water of Glass Dinner: with tomato sauce Pasta cheese &Parmesan dressing non-fat with salad tossed Small 1bread roll with fat-free margarine Snack: with small amount of fat-free margarinePopcorn Sample 7 Day Diet Plan Guide diet is get into a can do in your things you One of the key is a good balanced plan with good caloric The following routine. everyday a multi-vitamin can take and alternate food You intake. on a regular basis. 1 DAY Breakfast: of dryBowl cereal (Kashi) / Skim Milk 1 Piece of Fruit or Berries 1 Glass of Orange Juice (High Pulp) Butter w/ Jam / Peanut Toast 1 Slice of Snack: 1 Piece of Fruit Lunch: of non-fat mayo, 1 tablespoon in water, Sandwich (Tuna Tuna lettuce and tomato) of Soup Bowl Water of Glass Snack: Dinner: fried) but anyway (cooked Skinless breast of Chicken oil) (sautéed in vegetable stir-fry vegetable 1 cup of mixed Snack: Celery non-fat dressing. and carrot sticks, 2 DAY Breakfast: 3 slices of French toast (made with 3 eggs and skim milk) Low-calorie syrup 1 Piece of Fruit or Berries 1 Glass of Orange Juice (High Pulp) Snack:
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is lost with exercise. During exercise consume eight to ten ounces every 15-20 minutes. During consume eight to ten ounces every exercise 15-20 minutes. drink everyAfter exercise 16-20 ounces for that pound of body weight or competition. 75% water. Avoid Sports fruitAvoid juices are great along with water 25% juice - drinks, At 2% dehydration the body’s capacity to perform work drop At 2% dehydration may the body’s 10-15%. by By the time your body signals thirst you are 1% dehydrated. body signals thirst are 1% dehydrated. By the time your you Drink before you are thirsty!Drink you before Hydration Basically, carbohydrate intake should range carbohydrate intake from 6 to 11g/kg bodyweight Basically, total caloric up 55-60% of your intake.and make white rice / Low glycemic carbs ratherwhite rice glycemic carbs. than high glycemic / Low You need to make sure the carbs you ingest are quality carbs. ingest are quality carbs. sure the carbs you need to make You Whole wheat bread rather rice than white bread / brown rather than Carbohydrates can be a very complex issue for athletes in training. Carbohydrates can be a very athletes in training. complex issue for Carbohydrates 125ml tin of tuna = 26g protein = 19g protein 125ml of peanuts ½ chicken breast = 25g protein ½ chicken calories per day you will require 150g of protein; 5 meals of 30g/day. will require 150g of protein; calories you per day and your diet consists of 2000 calories per day you will need 75g diet consists of 2000 calories you and your per day For a diet of 4000 3 meals with 25 grams of protein. of protein; in any one sitting!!! in any are looking at the 15% ruleIf you athletes which is a great guide for It is critical that you never consume more than 30 gramsIt is critical never of protein that you a normal should be very protein intake person’s close to 0.80g/kg athletes in training. 1.0g/kg for Or approximately, bodyweight. Excess protein is detrimental to performance and recovery. Excess protein is detrimental to performance and recovery. one time, small amounts of protein at any body can handle only Your Protein 55% Carbohydrates, 30% Fats, 15% Protein 30% Fats, 55% Carbohydrates, An athlete’s diet, regardless of the number of calories you are consuming should be: be: consuming should are of calories you of the number regardless diet, An athlete’s Athletes Diet: Balance of Protein / Carbohydrates / Fats / Carbohydrates Balance of Protein Athletes Diet: SPORT GUIDELINES NUTRITION PREPARATION PROGRAM PREPARATION PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 19 | PAGE 2 OF 2 PAGE MLB EUROPEAN ELITE CAMP 2014
Lunch: 4) salad (see day Tossed soup noodle Cup of chicken Snack: ¼ honeydew melon Dinner: 4-ounces broiled pork tenderloin with barbecue sauce 1 cup mashed potato, 1 cup steamed vegetables 1 dinner roll Snack: Fruit DAY 5 DAY Breakfast: 2 Same as day Lunch: Macaroni salad Apple or pear Snack: Dinner: 1 cup chili 5 non-fat crackers 6 DAY Breakfast: Same as Day1 Lunch: of Soup with crackersBowl breast, chicken salad sandwich (2 ounces diced cooked Chicken lettuce & tomato non-fat mayo, Water of Glass Snack: Fruit Dinner: tomato sauce & Parmesan cheese) Spaghetti (low-fat 2 dinner rolls Small salad with non-fat dressing 7 DAY Breakfast: ½ grapefruit (High hash browns, 1 cup low-fat 2 poached eggs, Butter (crunchy) 2 slices of toast with peanut Pulp), Orange juice Snack: Non-fat yogurt with fruit DAY 3 DAY Breakfast: 1 Same as Day Lunch: Primavera salad cookies 2 low-fat Water of Glass Snack: ½ cantaloupe Dinner: yogurt½ cup low-fat warmed Dijon gently with 1 tablespoon as sauce mustard sour cream non-fat potato with 2 tablespoons 1 baked 1 cup steamed vegetables or Skim Milk Water Snack: cookies 2-3 low-fat 4 DAY Breakfast: 2 Scrambled Eggs ¼ cantaloupe Glass of skim milk or orange juice Lunch: teaspoons 2 diced cucumber, turkey, diced tomato, or Large tossed salad (Romaine lettuce, chicken diced chickpeas, onion, carrot, diced Parmesan cheese, 2 table spoons non-fat dressing Snack: yogurtLow-Fat and fruit Dinner: Shrimp scampi rice1 cup brown 1 cup steamed vegetables
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VIEW THROWING PREPARATION bagels with peanut butter. bagels with peanut cold whole grain cereal and milk, fruit, trail mix, drinks, protein of yoghurt, consumed approximately 30 minutes after training 30 minutes or competition in the consumed approximately then be consumed 2 and then Small meals may amount of 20-30 grams. replenish glycogen stores quickly. Protein is also critical to recovery, best best Protein is also critical to recovery, stores quickly. replenish glycogen Post-Competition Meals Post-Competition meals should consist of carbohydrate rich exercise that will foods Post or liquid as close at 30 minutes to 1 hour before competition depending competition to 1 hour before or liquid as close at 30 minutes tolerance.on an athlete’s Large hours pre-competition meals should be eaten at least 3-4 before be consumed 2-3 hours Smaller meals may and a small snack before event. cheese, trail mix or granola bars. cheese, should be high in carbohydrates and low in protein. Pastas, vegetables, vegetables, Pastas, in protein. should be high in carbohydrates and low cottage butter, bagels with cream cheese or peanut whole grain cereals, Choose familiar foods prior to competition and training. Meals and snacks priorChoose familiar foods to competition and training. Pre-competition Meals: Pre-competition need to train, compete and recover at optimal levels and has a profound has a profound and at optimal levels compete and recover need to train, and decision making. focus impact on mental alertness, more than a 24 hour mistake because eating constancy is critical because more than a 24 hour mistake to sport the fuel we provides injury, Proper diet will aid in preventing performance. Nutrition operates on a 24 hour cycle, we say our athletes never make make our athletes never say we Nutrition operates on a 24 hour cycle, Competitive Eating Competitive The key is never become thirsty! is never The key go to bed. Hydration for the athlete is a full time job, as an athlete you must start must as an athlete you Hydration the athlete is a full time job, for the 25%-75% ratio. Most sport largethe 25%-75% ratio. drinksamounts of sugar that just have performanceare not great for use them sparingly. athletes so 75% water for the best results. 75% water for Sport at be diluted with water drinks they too must can also be used but Fruit juices, especially orange especially juice and pure peach and pear juice are great Fruit juices, Mix them 25% juice and lost via sweating. to replenish electrolytes ways can handle. can handle. male is 120 oz. For athletes working in the heat this may be substantially working For athletes be substantially in the heat this may male is 120 oz. drink as 8-10 ounces every much as as you more, 15-20 min or as much Weighing yourself and after games and practices to before is a good way Weighing stamina and recuperation in suppressed, power and strength output drops and strength output power stamina and recuperation in suppressed, and the risk of injury increases dramatically! When you become dehydrated, your ability to think and react slows, ability to think and react slows, your become dehydrated, When you in sport may drop as much as 15%! as much drop in sport may At 2% dehydration your ability to perform to perform ability your At 2% dehydration you are already at about 1% dehydration, this equals close to 3 cups of this equals close to 3 are already at about 1% dehydration, you person! a 150 pound for sweat thirsty feel you By the time waited to long. thirsty a drink have to take you the risk must of dehydration you avoid To Thirsty: Drink you’re before decreased performance and increased potential for injury. For these For these decreased performance injury. for and increased potential temperature causes exhaustion, which This increases the body’s sweating. Hydration & Fluids Hydration PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 20 | SATURDAY 15 Fastballs 70% 10 Change ups 70% Catch Work: Mound Pitchers 25 Fastballs 75% 15 Change ups 75% Catch Work: Mound Pitchers 30 Fastballs 85% 10 Breaking Balls 65% 15 Change ups 85% Catch Work: Mound Pitchers 30 Fastballs 90% 10 Breaking Balls 75% 15 Change ups 90% Long Toss Long Work: Mound Pitchers MLB EUROPEAN ELITE CAMP 2014
FRIDAY Catch 10 minutes 45-90 ft (14-28m) Catch 10 minutes 45-90 ft (14-28m) Catch 10 minutes 45-90 ft (14-28m)
THURSDAY Hat Drill: 55ft/15m Hat Drill: Balance Low Fast Ball 4 mins. Location Long Toss Long 15 minutes Toss Long 15 minutes 10 mins. Toss Long 55ft/15m Hat Drill: Balance Low Fast Ball 4 mins. Location 10 mins. Toss Long Long Toss Long 15 minutes
WEDNESDAY Catch 10 minutes 45-90 ft (14-28m) Catch 10 minutes 45-90 ft (14-28m) Catch 10 minutes 45-90 ft (14-28m) Catch 10 minutes 45-90 ft (14-28m) Catch 10 minutes 45-90 ft (14-28m) TUESDAY Pitchers 30 Fastballs 90% 10 Breaking Balls 75% 15 Change ups 90% Catch Work: Mound Pitchers 30 Fastballs 95% 15 Breaking Balls 85% 15 Change ups 95% 20 Fastballs 70% 10 Change ups 70% Catch Work: Mound Pitchers 30 Fastballs 85% 10 Breaking Balls 65% 15 Change ups 85% Catch Work: Mound Catch Work: Mound Pitchers SAVE & RETURN VIA EMAIL VIA RETURN & SAVE
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Catch 10 minutes 45-90 ft (14-28m) Catch 10 minutes 45-90 ft (14-28m) Catch 10 minutes 45-90 ft (14-28m) Catch 10 minutes 45-90 ft (14-28m) Catch 10 minutes 45-90ft MONDAY PRINT |
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VIEW STRENGTH & CONDITIONING SUNDAY
IF YOU ARE NOT CURRENTLY PLAYING PLEASE FOLLOW PLAYING THIS PROGRAM TO ARM FOR CONDITION YOUR THE ACADEMY. ARE NOTIF YOU CURRENTLY THROWING PREPARATION PROGRAM PROGRAM PREPARATION THROWING JULY 2010 2010 JULY PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 21 | PAGE 1 OF 6 PAGE MLB EUROPEAN ELITE CAMP 2014 SAVE & RETURN VIA EMAIL VIA RETURN & SAVE
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NEXT ANONYMOUS ANONYMOUS ABRAHAM LINCOLN |
In a perfect world a program is designed with an individual athlete in mind. What we have compiled here is a well rounded program compiled here is a well that have What we worldIn a perfect a program is designed with an individual athlete in mind. in the game of baseball. success needed for addresses all of the areas of development 3) Maximize career longevity. 3) Maximize 1) Decrease risk injury. of sport2) Maximize performance. The main goal of any well designed strength and conditioning program designed strength well is three fold: The main goal of any Strength & Conditioning Strength would like you to consider the following training principles as you begin your pre-Academy training training pre-Academy program. principles to consider the following begin your you as you like would challenges in regards to athlete preparation. The human body was really not designed for rotational movement and certainly, throwing and throwing and certainly, rotational movement not designed for The human body was really challenges in regards to athlete preparation. we With this in mind, sport to deal with in a the body will have setting. movements hitting a baseball are some of the most demanding There are fundamental principles be considered when preparing that must yourself Baseball presents some very a sport. for unique Strength & Conditioning for Baseball Strength Academy program. Develop as an athlete so you can maximize your abilities as a player! your can maximize as an athlete so you Develop program. Academy develop the athletic traits that will, ultimately, make you a better baseball player. And that is how we would like you to approach your pre- to approach your you like would we And that is how a better baseball player. you make ultimately, the athletic traitsdevelop that will, Ideally we all want to be players. But, it is the smart player that succeeds and excels in sport. These players understand that in order to it is the smart that succeeds and excels in sport. player But, all want to be players. we Ideally The Athlete Before the Player The Athlete Before Stick to the program, listen to your body and stay focused on your task. on your focused body and stay listen to your Stick to the program, more often than not it is the quality of your work work more often than not it is the quality of your and not the quantity of your that will generate in performance. the greatest gains Quality Before Quantity Quality Before
Introduction PREPARATION PROGRAM PROGRAM PREPARATION STRENGTH AND CONDITIONING AND STRENGTH PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 22 |
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MLB EUROPEAN ELITE CAMP 2014
Flexibility, Endurance, Strength, Endurance, Strength, Flexibility,
are the areas of development you need to focus on to maximize your performance your on to maximize need to focus you are the areas of development SAVE & RETURN VIA EMAIL VIA RETURN & SAVE For agility and hard cardio days your dynamic warm-up should include: Ballistic walking, 10 yard (9 meter) 10 yard Ballistic walking, dynamic warm-up your include: should For agility and hard cardio days 10-12 minutes of continuous low intensity exercise, light run or stationary intensity exercise, effort. low of continuous at about 50% maximum 10-12 minutes bike
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It is very every and stretch for cool down important training session. the rigors Be sure to warm-up, to prepare the body for of training. training be 5-6 lighter reps prior workout. For weight it may effort. performed to going into your at 80-90% of maximum movement swings and trunk rotations. On throwing days, prior to throwing, your dynamic warm-up should also include arm circles both ways, shoulder slaps, alternating arm shoulder slaps, dynamic warm-up your should also include arm circles both ways, prior to throwing, days, On throwing Warm-up. Dynamic Dynamic Warm-up: General Warm-up: General general is an indicator of a good forehead warm-up. on your Sweat Warm-Up, Stretch and Cool-Down Stretch Warm-Up, Email: Email: JEFF KRUSHELL You may be following a different program or making changes to this program. For information on any of the above topics, topics, of the above For information on any program a different changes to this program. or making be following may You situation and determine will address your a course you. of action best suited for We please contact Jeff Krushell. or competitive season. You may also be utilizing a personal trainer to assist you with your current program. Be sure your trainer Be sure your is a personal also be utilizing may current trainer with your program. to assist you You season. or competitive These might include an injury& rehab program or a current baseball program special considerations that need to be addressed. have The preparation program is a guide you can use to get ready for the program in August. We expect you to put forth to put expect you best efforts your We August. The preparation the program program get ready for can use to in is a guide you Special Considerations / Contact Information: Special Considerations We look forward to seeing you in Tirrenia this summer. in to seeing you look forward We With these basic principles in mind we challenge you to make the most of your time leading up to the Academy. Academy. time leading up to the the most of your to make With these basic principles you challenge in mind we rounded, complete program is critical potential! your to reaching rounded, over the off-season. You will also have to address other important to address other A well- will also have mental training and injury factors such as nutrition, rehabilitation. You the off-season. over and Rest; Visual Power, Speed, Agility, The Foundation for Development for The Foundation develop the athletic traits that will, ultimately, make you a better baseball player. And that is how we would like you to approach your pre- to approach your you like would we And that is how a better baseball player. you make ultimately, athletic traits the develop that will, abilities as a player! your can maximize so you as an athlete Develop program. Academy Ideally we all want to be players. But, it is the smart player that succeeds and excels in sport. These players understand that in order to the smart it is and excels in sport. that succeeds player But, to be players. all want we Ideally The Athlete Before the Player the Before The Athlete PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 23 | PAGE 3 OF 6 PAGE SATURDAY Sprints: 100yds x 2 60yds x 3 30yds x 4 Sprints: 100yds x 2 60yds x 3 30yds x 4 MLB EUROPEAN ELITE CAMP 2014
FRIDAY Body Wt. Body Circuit SprintsBike 1 set Body Wt. Body Circuit SprintsBike 1 set THURSDAY Agility: Day 2 Day Agility: Agility: Day 2 Day Agility:
WEDNESDAY Recovery Easy Cardio: Run 15-20 minutes Recovery Easy Cardio: Run 15-20 minutes
TUESDAY Agility: Day 1 Day Agility: 1 Day Agility: SAVE & RETURN VIA EMAIL VIA RETURN & SAVE CLOSE | The cool-down is one of the most important parts of your day. It sets your body up for recovery. It has been shown that been shown It has recovery. body up for It sets your is one of the most importantThe cool-down parts day. of your Ideally you need to complete the stretching program to complete the stretching need you times a week. 3-4 Ideally 1 set Circuit SprintsBike 1 set Wt. Body Circuit SprintsBike Body Wt. Body MONDAY PRINT |
NEXT | After the above is achieved the pitcher shall move in and will make all throws from the stretch position. from the throws all in and will make shall move the pitcher is achieved After the above Consists of getting the throwing arm loose from general tossing, up to 90 feet (27 meters). 90 feet up to arm the throwing Consists of getting loose from general tossing, At 60-70 feet (18-21 meters) make 10-15 pitches working on hitting your spots, with various pitchers. (18-21 meters)At 60-70 feet 10-15 pitches working spots, make your on hitting Pitcher now throws 10 throws at their maximum distance. their maximum at 10 throws throws Pitcher now every throws 3-5 aggressive (2-3 meters) make (18-21 meters) 5-10 feet are 60-70 feet partner. until you your from back in, Moving Consists of throwing at 60 feet (18 meters) 10-15 throws. at 60 feet for Consists of throwing using a crow-hop within the next 10-15 distance approximately maximum their distance or reaching the recommended Pitchers in distance, progress throws.
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• • Pitchers “Flat Ground Throwing” Program Throwing” “Flat Ground Pitchers Academy Preparation Program Preparation Academy
Position Players: Follow the catch and long toss protocols in the manual as a minimum. Throwing Proram Throwing lactate build up due to high intensity exercise is broken down and removed from the muscle tissue up to 90% more effectively with 10-12 effectively tissue up to 90% more from the muscle and removed down is broken up due to high intensity exercise lactate build of max) exercise. intensity (50% low of continuous minutes Cool-Down: Cool-Down: training sessions as part cool-down. of your Recent research has shown that static stretching (stretches that are held 15-60 seconds) may not be as effective as parteffective not be as held 15-60 seconds) may (stretches that are that static stretching has shown Recent research of the warm-up be performed stretching should views as to when in a training been different program. there have performance risk and decrease of injury, Stretching: Stretching: Weeks 1 & 2 Weeks • • • • • Pitchers “Long Toss” Program “Long Toss” Pitchers please make sure your arms are ready for the MLB daily throwing programs. In order to establish arm mechanics In order to establish and throwing strength programs. arms throwing the MLB daily sure your ready for are please make the Please follow August. program program the pitchers throwing are ready for for week in and will ensure you the four is progressive Pitchers and position players, if you are currently playing, continue to follow your teams throwing programs. If you have not been throwing not been throwing have If you programs. teams throwing your to follow continue currently are playing, if you Pitchers and position players, PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 24 |
5 YARDS 4 OF 6 PAGE 2 MLB EUROPEAN ELITE CAMP 2014 TOUCH CONE TOUCH 4 1-2 sets x 2 reps 1-2 sets x 2 reps sets between 1 minute Rest 1 minute 2 x 10 Up & Back x 2/side 1
5-10-5
5 YARDS (4 METRES) YARDS 5 (5 METRES) YARDS 10 START/FINISH
3 Out/ Straight High Knees / Knees Leg Walking: Ballistic Knee Bounds Clap / High 6 out 6 back Twist Lunge with Sprint - Sprint Sprint - Backpedal Rest Agility Day 2 DRILLS 3 Step Drill Sprint Backpedal Clock balance Drill: Warm-up: 10 yards (9 meters) 10 yards Warm-up: • • DRILLS: Agility Day 1 Agility Day Set 2 Set 3 Set 1
: Level 3 Level : 3 Level : 3 Level : 3 Level : 3 Level : 3 Level : : 45 sec recovery @ 70-90 RPM : 3 Level : 3 Level : 3 Level : Level 3 10 minutes Level Level 3 10 minutes Level 20 20/ leg 20 30/15 each leg 20 30 20 20 (Med Ball) - Repeat 2 times 1 minute 12-15 minutes Tempo: 1:0:1sec 1:0:1sec Tempo: None Rest: 20 20 10-12 minutes 10-12 minutes SAVE & RETURN VIA EMAIL VIA RETURN & SAVE
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Recovery @ 80-90 RPM 2 minutes 14 Level 13 Level 12 Level Recovery @ 80-90 RPM 2 minutes Level 16 Level 17 Level Recovery @ 80-90 RPM 2 minutes 18 Level 19 Level 20 Level Level 15 Level
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15 sec sprint @ 170-180 RPM Cool-Down: Cool-Down: Sprint Warm-up: Cycle/Run Warm-up: Bike Sprint Program Sprint Bike Stretch Cooldown: Bike Bike Cooldown: Squat Shifts Rest Swiss Ball Side-Side Sit Ups Swiss Ball Side-Side Sit Lateral Line Hops Split Squats Swiss Ball Sit Ups Inverted Pull Ups Single Leg Step Ups Stiff Leg Deadlift Overhead Squats Overhead Incline Push Ups
Warm-up: Cycle/Run Cycle/Run Warm-up: Body Weight Circuit Training Circuit Body Weight PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 25 |
3.5 YARDS PAGE 5 OF 6 PAGE 7 15 YDS (14M) 15 SATURDAY Sprints: 100yds x 5 60yds x 6 30yds x 8 Sprints: 100yds x 5 60yds x 6 30yds x 8 MLB EUROPEAN ELITE CAMP 2014 10 YDS (9M) 10 x 1 rep x 1 rep sets. between 1 minute 1-2 sets x 2 reps 1-2 sets x 2 reps sets. between 1 minute FRIDAY Weight Training SprintsBike 2 sets Weight Training SprintsBike 2 sets
5 YDS (4M) 5
From cone 1, sprint out and around each cone, to cone cone to cone, each around and out sprint 1, cone From THURSDAY Agility: Day 2 Day Agility: 2 Day Agility: 3.5 YARDS 3.5
Always face the same direction, face the same Always Try not to lookcone. see the and change direction as soon as you as possible as much for theAccelerate / Transfer cone Plant / Three-Step change of direction: Use a when backpedaling, use your peripheral vision Straight Out/ / Knees High Knees Leg Clap / Walking: Ballistic High Knee Bounds 6 out 6 back Twist Lunge with
1
START Pattern: sprintto start, to 3rd cone / back to start total. = 60 yards Sprint - Sprint Sprint - Backpedal Repeat entire program 2 times Rest Pattern: the repeat and 7 cone at seconds 30-45 Rest repetition). 1 (equals 7 pattern back to cone one. Sprint - Sprint Sprint - Backpedal Rest Sprint-Backpedal: - - - of the grid variation. can change the size for You Agility Day 2 Drills (55 METER) SHUTTLE 60 YARD Agility Day 1 (9 meters) 10 yards Warm-up: • • DRILL 7 CONE WEDNESDAY 15-20 minutes Recovery Easy Cardio: Run 15-20 minutes Recovery Easy Cardio: Run Set 2 Set 3 Set 1 TUESDAY Agility: Day 1 Day Agility: Agility: Day 1 Day Agility: : Level 3 Level : 3 Level : 3 Level : 3 Level : 3 Level : 3 Level : : 45 sec recovery @ 70-90 RPM : 3 Level : 3 Level : 3 Level : Level 3 10 minutes Level Level 3 10 minutes Level 2 x 10 2x 10 2x 10 2 x 10 2 x 10 (Light Dumb Bell) 2 x 10/Arm 2 x 10/arm 2 x 10 2 x 10 10-12 minutes 2:0:2 sec Tempo: 60 sec Rest: SAVE & RETURN VIA EMAIL VIA RETURN & SAVE
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Level 20 Level Recovery @ 80-90 RPM 2 minutes 14 Level 13 Level 12 Level Recovery @ 80-90 RPM 2 minutes Level 16 Level 17 Level Recovery @ 80-90 RPM 2 minutes 18 Level 19 Level Level 15 Level Circuit SprintsBike 2 sets Body Wt. Body Circuit SprintsBike 2 sets Wt. Body MONDAY
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OFF SUNDAY OFF 15 sec sprint @ 170-180 RPM Cool-Down: Cool-Down: Sprint Warm-up: Warm-up: Bike Sprint Program Sprint Bike Abdominals/Cool-down/ Stretch Abdominals/Cool-down/ Alt Bicep Curl Press Reverse Pulls Extension Triceps Cable Cross Cable Step Ups Leg Curl Lat Pull DB Bench Squats Core: Warm-up: Cycle/Run Warm-up: Weight Training Weight Weeks 3 & 4 Weeks PREVIOUS ACADEMY OVERVIEW DAILY SCHEDULE FACILITIES & STAFF PLAYER AGREEMENT INFORMATION FORM MEDICAL HISTORY FORM PREPARATION PROGRAM 26 |
5 YARDS 6 OF 6 PAGE 2 SATURDAY Sprints: 100yds x 5 60yds x 6 30yds x 8 Sprints: 100yds x 5 60yds x 6 30yds x 8 MLB EUROPEAN ELITE CAMP 2014 TOUCH CONE TOUCH 4 FRIDAY Weight Training SprintsBike 2 sets Weight Training SprintsBike 3 sets Up & Back x 2/side 1-2 sets x 2 reps 1-2 sets x 2 reps sets between 1 minute Rest 1 minute 2 x 10 1
5-10-5
5 YARDS (4 METRES) YARDS 5 (5 METRES) YARDS 10 START/FINISH THURSDAY Agility: Day 2 Day Agility: 2 Day Agility:
3 Straight Out/ / Knees High Knees Leg Walking: Ballistic Clap / High Knee Bounds 6 out 6 back Twist Lunge with Clock balance Drill: Sprint - Sprint Sprint - Backpedal Rest Agility Day 2 DRILLS 3 Step Drill Sprint Backpedal Agility Day 1 (9 meters) 10 yards Warm-up: • • DRILLS: WEDNESDAY 15-20 minutes Recovery Easy Cardio: Run 15-20 minutes Recovery Easy Cardio: Run TUESDAY Agility: Day 1 Day Agility: Agility: Day 1 Day Agility: : Level 3 Level : 3 Level : 3 Level : 3 Level : 3 Level : 3 Level : : 45 sec recovery @ 70-90 RPM : 3 Level : 3 Level : 3 Level : Level 3 10 minutes Level Level 3 10 minutes Level 2 x 10/leg 2x 10 2x 10 2 x 10 2 x 15 (lighter weights) 2 x 10 2 x 10 2 x 10 10-12 minutes 2:0:2 sec Tempo: 60 sec Rest: SAVE & RETURN VIA EMAIL VIA RETURN & SAVE
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| Level 20 Level Recovery @ 80-90 RPM 2 minutes 14 Level 13 Level 12 Level Recovery @ 80-90 RPM 2 minutes Level 15 Level 16 Level 17 Level Recovery @ 80-90 RPM 2 minutes 18 Level 19 Level Training SprintsBike 3 sets Weight Training SprintsBike 2 sets Weight MONDAY
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OFF SUNDAY OFF 15 sec sprint @ 170-180 RPM Cool-Down: Cool-Down: Warm-up: Warm-up: Sprint Bike Sprint Program Sprint Bike Abdominals/Cool-down/ Stretch Abdominals/Cool-down/ Shoulder Front/Lateral Raises Alt Bicep Curl Press Reverse Flys Deadlifts SLDO Seated Row Peck Deck Peck Split Squats Core: Warm-up: Cycle/Run Warm-up: Weight Training #1 Training Weight Weeks 5 & 6 Weeks PREVIOUS