by Dana Cavalea November 10, 2015

Its that time of year- BASEBALL OFF-SEASON. I recently joined HS BASEBALL WEB and have been helping athletes and coaches find their way in regards to baseball training! I have received many questions on training, nutrition, and injuries. The common theme is everybody is looking for simple solutions to their current issues. My goal is to answer these questions but then lead these folks towards understanding what a Complete Training Plan looks like, considering speed,strength, power, injury prevention, mindset, and fueling.

I have taken a few of the questions and my answers to these questions and have posted below! Our quest is to help parents, athletes, and coaches understand what it takes to train their bodies in a way in which performance and health are being achieved in a time effective yet comprehensive manner.

Welcome to the board Coach!

My question: what's the best training to increase bat speed? My son is 15. He already hit balls close to the 300 feet fence a few times, and his goal for the next season is to hit a home run. What off season exercise should he focus on? 

Answer: Bat speed is the results of total body power. The theory back in the day of focusing on forearms has come and gone. We now focus on stabilizing the core (planking/ glute bridges), as well as getting the glutes strong (bridging, squatting) while at the same time improving total body power (squat jumps,snatch, clean- for position players)- we also do a lot of rotary strength work using the legs to throw med balls into a wall or with a partner. 

My question?:  On nutrition, esp on protein powders that r out there and HS kids using them.

opinion on best breakfast for athletes who don't have time to eat big meal in morning. 

What should players eat after workout? 


Answer: We stopped distributing protein powders to our guys about 3 years ago due to the chemical content most of these contain. There are some brands like jarrow nutrition, vega, sun warrior that are plant based or a clean whey that can be used as a meal replacement- but food is the best option. Most kids don't take in enough calories prior to the kitchen raid that usually takes place post school and practice where they eat anything they can get their hands on because they spend most of the day starving and burning calories. For a breakfast on the go, making a quick oatmeal with almond butter and possibly banana is a simple 2-3 minute fix that will provide good fat, carbs, and some essential nutrients to keep that athlete going. Also bringing some fruits to school is also helpful for nutrient intake- having snacks like tangerines/ apples/ pears which all provide vitamins and good fiber to keep the kids full. Most of our athletes want to grow- but they do not fuel their body with nutrients- usually just junk like granola bars and other breakfast bars that are high sugar yields.

I will continue to post questions and answers to our blog here at ML Strength. Please share on social media to help a friend or a teammate. When it comes to training, its not just focusing on one piece of the puzzle- its taking an in depth look at the whole process, and  creating a plan that is all encompassing!




Dana Cavalea
Dana Cavalea

Dana Cavalea is the former Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

Leave a comment

Want to Know the 7 Surprising Things Ultra-Successful People Do Differently?