Strength Training

Diamond Sports strength training will focus on strength, speed, power, and mobility that will help our athletes improve overall athleticism, throwing velocity, bat speed, and sprinting speed while reducing injuries. 

Our strength program meets at Diamond Sports at least three times a week. All sessions will be led by a qualified strength trainer using a personalized strength program tailored for beginners, intermediates, and advanced lifters. As players develop and progress, the program will become more specified to fit those athletes’ specific performance needs. 

Youth (Pre-High School)

Our main focus for this age group is to improve players’ speed, agility, balance, stability, and flexibility. What this looks like in our weight room will be players performing primarily bodyweight movements, lighter weights, and medicine balls. This will include explosive movements based on plyometric strength and speed. We will also utilize foam rollers, speed ladders, and post-workout band stretching in every lifting session. At this age, players will grow and become bigger over time on their own due to biology. The focus for them is growing into their bodies and learning movement patterns so that as they get older, they are already familiar with the exercises. Creating good movement habits early is a huge benefit for any young player for their future in athletics. 

High Schoolers

The focus for this age group is improving strength, power, size, and proper form. In our gym at Diamond Sports, this means players will be experiencing three lifting phases. The first is hypertrophy which will provide a stable base of muscle. This will allow them to perform large lifts safely as they move into the next phase. The second phase will be our strength phase; the bulk of the training. The two main movements that our players will be learning and improving are the squat and bench. After an extensive block of strength training, the players will finish in a speed and power style of training. This will engage what they’ve learned and put them in an environment to be as athletic as possible. Improving form and teaching the players the correct way to lift benefits them instantly. This knowledge and proper technique will also aid them in the future. This will give them an enormous advantage when they are moving on to the college level. 

The Diamond Sports Strength program includes three lifting sessions per week at Diamond Sports over four weeks, totaling 12 sessions each month. Athletes will be scheduled for sessions with teammates and players of similar age groups. Additionally, VO coordinates each team's lift sessions with their practice schedule, allowing athletes to complete both their workout and practice on the same day for added convenience.