Design an off-season (6 months) training program for the following high school baseball player, who was informed by college scouts that his skills are above average, but he needs to “lean out”, decrease is 30-yard sprint time by .2 seconds, and increase his vertical jump by one-inch to improve his chances of playing at the Division-1 level.


17-year old male Varsity baseball player

Starting Shortstop

5’9” 175 lbs., 20% bodyfat



Your interview, PAR-Q and Health History Questionnaire reveal that he has had multiple hamstring injuries throughout his high school career.  Aside from his desire to ‘lean out’, decrease his sprint time, and increase his vertical jump, he would also like to be more flexible, improve his first-step quickness, improve his throwing strength, and hit with more power.  For purposes of this exam, this athlete is capable of training Monday through Friday, and has minimal experience with weightlifting and performance training