Our official 18-session Baseball Yoga Program will commences April 14, 2024 led by Kate Rosenfeld. This is will be one of our best services we offer to our players to improve overall physical & mental performance. There is no question as to whether or not a player should join. The positive impacts of this program are immeasurable.

Yoga for baseball helps improve mobility, reduces injury risk and provides techniques for focusing during critical times. Yoga has been proven to reduce muscle fatigue, create more efficient oxygen intake and exhalation as well as better muscle function. Yoga increases flexibility that will improve range of motion leading to an increase in strength via greater muscle recruitment and more efficient movement patterns within baseball.

This program is a series of classes that focus on a different facet or muscle group integral and specific to the game each month. We will start from the ground up focusing on balance and how you move. Subsequent classes will build upon that foundation and progress upward through the body. Towards the end of the course, time will be spent focusing on the mental aspect of the game using breathwork and other techniques. To cap the series, the last month will combine everything you have learned into two full body classes that touch on each of the highlighted areas of focus.

Can’t make every live class? Emergency comes up? Schedule conflict? Classes will be recorded and available to you after the scheduled class date so that you will have them to refer back to as a resource, should you miss a class, and continue practicing on your own. See below for a more detailed breakdown of monthly areas of focus for the series. Interested in doing our classes remotely, please reach out to Dustin Pease to access our video database. If you would like to ‘drop-in’ to our yoga sessions, the cost is $30 / class.

Program Location:

Month 1 (April 24′): Balance (4/14, 4/28)

In the initial month, our focus will be on setting a strong foundation by enhancing and challenging our stability. This means we’ll make adjustments to your standing or sitting base, and practice overcoming various obstacles. Additionally, we’ll emphasize being mindful as we transition from one position to another. This type of training is particularly beneficial for batters. By improving and keeping up their balance, they can retain a competitive advantage when they’re up at bat. The ability to maintain stability and poise can make a significant difference in their performance. Pitchers can also benefit greatly from this stability work. By staying balanced, pitchers can better maintain the rhythm and timing of their movements. This allows them to apply force more effectively when it’s most needed. In essence, making mindful and stable movements can lead to enhanced precision and consistency in both batting and pitching. This process, although challenging, is a crucial step in improving your overall performance in the game.

Month 2 (May 24′): Legs (5/5, 5/19)

Our primary objective in month 2 will be to enhance the flexibility of your lower body, specifically targeting your hamstrings and quadriceps. The main intent here is to improve your agility, which is crucial for all athletes, and lower the likelihood of injuries. This is particularly beneficial when you need to swiftly shift from one position to another during gameplay. The increased flexibility and agility not only boost your performance but also contribute to your overall fitness. This approach ensures that you’re less susceptible to injuries, which can often occur during quick movements in sports.

Month 3 (June 24′): Hips, Inner Thighs and Glutes (6/9, 6/23)

In the third month, our training spotlight will shine on the hips, groin, and glutes – three key areas instrumental in enhancing your game performance. By focusing on these areas, we aim to augment your batting pelvic rotation, a core skill that affects your swing’s power. Simultaneously, we’ll boost your pitching trunk flexion, which directly correlates with the strength and speed of your pitches. Plus, we’ll work on your batting back hip rotation to help you generate more force with each swing. This focused class is not just for batters and pitchers, though. Catchers and fielders can also reap the benefits. This training will help them maintain a low ready position, an essential pose for swift, responsive movements on the field.

Month 4 (July 24′): Core (7/21, 7/28)

For our fourth month, we’ll be focusing on enhancing core strength. This is important because a strong core enhances the efficiency of your body’s kinetic chain, which includes your entire body. Imagine the body as a chain, with the core acting as the central link. An efficient kinetic chain is crucial as it allows you to maximize your abilities in activities such as hitting and throwing. This is achieved through an improved transfer of power from one body part to another, potentially leading to higher swing and throwing speed. Additionally, a robust and stable core plays a significant role in maintaining proper running mechanics. It can boost your sprint speed and enhance your ability to change direction swiftly and efficiently.

Month 5 (August 24′): Spinal Mobility / Twists (8/4, 8/18)

In the fifth installment of our series, we’re turning our attention to exercises that enhance spinal mobility, specifically focusing on rotation techniques. This is crucial for individuals like baseball players, who rely heavily on thoracic spine stability and agility. We’ll guide pitchers through targeted exercises designed to enhance trunk separation. Trunk separation, which is the rotation between the pelvis and the chest or shoulders, happens around the time of foot contact and is linked to increased pitching speed. Batters also stand to gain from these exercises. The ability to create a distinct movement between the lower and upper body can significantly boost the potential force they can produce, enhancing their game performance.

Month 6 (September 24′): Chest, Shoulder and Arms (9/8, 9/22)

In our upcoming series month 6 classes, we’ll be focusing on enhancing the flexibility of the front body and chest area. This is particularly beneficial as it aids in extending the shoulder joints. When the shoulder joints are more flexible, it enhances the range of motion, which is a critical factor in activities such as throwing. Moreover, an increased flexibility in the shoulder and shoulder girdle is advantageous for baseball batters. It allows for a wider range of torso movement which can significantly improve bat acceleration. This increased acceleration, in turn, helps the batter to generate more force over a larger range of motion. Hence, these exercises aiming at flexibility can potentially boost a player’s performance on the field.

Month 7 (October 24′): Full Body Strength (10/6, 10/20)

Yoga is an incredibly effective form of exercise for baseball players, even more so than weight-lifting. Why? It’s because yoga involves using one’s own body weight as resistance, leading to an all-around strength that traditional weight training might not provide. This practice tones and balances muscles across your entire body, creating a harmony that can enhance your performance on the field. Our full body strength class is designed to help you leverage this benefit of yoga. The class focuses on movements that require the strength to support and move your full body weight. Over time, as you repeat these movements or hold certain postures for longer durations, you’ll notice a steady increase in strength. This approach not only builds power but also improves endurance and balance, making it an excellent complement to your baseball training regimen.

Month 8 (November 24′): Mind (11/3, 11/17)

In the highly competitive world of baseball, players need to have a clear, distraction-free mind to perform their best. Our specialized class offers the tools to achieve this through breathing techniques and short meditation exercises specifically designed to train the mind. We also introduce yoga movements that couples with breathwork, creating a unique moving meditation experience. This practice bolsters mental focus, enabling athletes to concentrate more efficiently and effortlessly. It’s a common understanding that physical muscles need to be strengthened through exercise. We apply the same concept to the mind, treating it like a muscle that needs training. This mental workout optimizes our ability to operate as our best selves, just as physical training enhances our bodily capabilities.

Month 9 (December 24′): Whole Body (12/1, 12/7)

For the last eight months, we’ve been carefully collecting information from many areas. Our collection covers a wide range of topics for a complete review. It’s a detailed record of our work and progress in each area, showing our diverse operations. This collection is more than a summary, it’s proof of our ongoing effort to reach our goals.

Our 2024 program will be led by instructor Kate Rosenfeld. Kate completed her 200+ hour teacher training with MAKA movement based in Ashtanga Vinyasa yoga and is a registered teacher with Yoga alliance. Kate and myself have combined forces to design a customized yoga program around baseball specific movement / positions / posture in an comprehensive course that will build our baseball players into their ultimate athletic selves. If you are serious about developing your body for sport, and desire longevity, then its time to get just as immersed into this programming as we are. We take our athletes physical health very seriously, and this is why we are so invested in delivering this to you.

Pease Baseball Professionals Founder – Dustin Pease

Please feel free to reach out with questions or concerns pertaining to this program:
Dustin@peasebaseball.com
Text Dustin 443 604 4847

Kate Rosenfeld

Yoga Director

Kate completed her 200+ hour teacher training with MAKA Movement based Ashtanga Vinyasa yoga and has been a registered teacher with Yoga Alliance for more than a decade. She has taught at gyms in the Baltimore metro area, created the popular ‘Yoga at the Zoo’ series at the Maryland Zoo in Baltimore, and has trained countless private clients across the region.

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