Pembroke Hill Baseball

Strength & Conditioning Program - 2024 - 25

The Pembroke Hill baseball strength and conditioning program is going to be led by our upperclassmen from September through December. The upperclassmen are expected to set the examples for others to follow, and they are expected to hold their teammates accountable. Beginning in January, the coaches will work with the players twice a week for 1.5 hours each session.

Goals for the Program:

  • Develop overall strength and athleticism

  • Increase arm strength

  • Increase arm endurance

    • If a position player throws hard from his position on Tuesday, he can do it again on Wednesday and Thursday because his arm is not sore

  • Improve footwork/agility

  • Improve speed

  • Put an extra emphasis on finger to elbow strength

  • Teach younger players the stretching program prior to the start of the season


Strength and Conditioning Program:

Monday, Tuesday, Wednesday, Friday: 7:00 - 8:00am:

  • Following Coach McGriff and Coach Diskin’s program:

Thursday: 8:30 - 9:30am

  • Following Coach McGriff and Coach Diskin’s program

Monday, Wednesday, and Friday: - 3:30 - 4:30:

  • Pembroke Hill baseball stretching routine

  • Throwing program

  • Off-season hitting

  • Extra work on Fridays