The Baseball Zone
The Baseball Zone

Strength, Speed, and Agility Program (March 2020)

The Baseball Zone baseball specific strength, speed, and agility program is led by coach Jim Fox.


Our Strength, Speed, and Agility program further enhances our ability to develop the best possible baseball player. Aside from skill training, the best way to enhance performance is to increase strength and improve speed and agility. The best players are strong, quick, and can move well on the baseball diamond.


Offensive Benefits - As a hitter, gaining strength will improve bat speed, which will translate into higher exit velocities. Higher exit velocities equate into balls getting out of the infield faster and traveling further. A faster player will leg out more hits and be able to advance around the bases faster on balls put in play.


Defensive Benefits – To be a good defender, you must be agile, quick, and possess good body control. Outfielders need to run well to cover more ground. Covering more ground will translate into more caught balls and the ability to field balls before they get into the gaps. Infielders need to be agile and flexible to field balls properly. For example, fielding and throwing “on the run” requires correct technique, but to execute the play properly, a player must have strength and flexibility.


Program Highlights

  • Functional Warm-up
  • Dynamic Warm-up
  • Strength Training
  • Speed Training
  • Plyometric Training
  • Agility Training
  • Injury Prevention
  • Recovery Techniques

We will also maintain records of each player and test them at various times to track improvements. Players will be tested on the following…

  • Height
  • Weight
  • Bodyfat
  • Functional Pictures
  • Vertical Jump
  • Broad Jump
  • 10 yard sprint
  • Pro Agility
  • 300 yard shuttle
  • Grip Strength

Session Details


Age Groups:       10-18


Days:    Monday, Tuesday, Thursday, and Sunday


Time:    Check Schedule


Price:     $40 per session           


To get the most out of the program, we recommend players attend 2 sessions per week. Players should not sign up for “back to back” days due to the recovery time needed after the weight training portion of the program.


February Dates:

Sunday, March 1 / 12-1:30 pm

Monday, March 2 / 6-7:30 pm
Tuesday, March 3 / 6-7:30 pm
Thursday, March 5 / 6-7:30 pm
Sunday, March 8 / 12-1:30 pm
Monday, March 9 / 6-7:30 pm
Tuesday, March 10 / 6-7:30 pm
Thursday, March 12 / 6-7:30 pm
Sunday, March 15 / 12-1:30 pm

Monday, March 16 / 6-7:30 pm
Tuesday, March 17 / 6-7:30 pm
Thursday, March 19 / 6-7:30 pm
Sunday, March 22 / 12-1:30 pm

Monday, March 23 / 6-7:30 pm
Tuesday, March 24 / 6-7:30 pm

Thursday, March 26 / 6-7:30 pm

Sunday, March 29 / 12-1:30 pm

Monday, March 30 / 6-7:30 pm
Tuesday, March 31 / 6-7:30 pm


Coach Jim Fox

  • President and Head Strength and Conditioning coordinator for Infusion Athletic Training
  • Graduate of the University of Maryland -1990
  • Certified Strength and Conditioning specialist through NSCA and NSPA
  • Certified Personal Trainer with ACE
  • Head Strength and Conditioning Coach for the Washington Capitals (2002-2004)
  • Assistant Strength and Conditioning Coach for the Washington Capitals (1990-2002)
  • Professor at American University (2002-2004)
  • Former Strength and Conditioning Coach - Washington Pride Women’s Ice Hockey, Next Level Baseball, and Pachuca Soccer
  • Present Strength and Conditioning Coordinator – Bethesda Soccer and Network Hockey
  • Has worked with the following notable athletes – Patrick Ewing, Peter Bondra, Olaf Kolzig, Alonzo Mourning, Jeff Halpern, and Dikembe Mutombo




The Baseball Zone
9125 Gaither Road

Gaithersburg, MD 20877


Book a Lesson with one of our Professional Coaches!

Print Print | Sitemap
© 2016 The Baseball Zone
9125 Gaither Road, Gaithersburg, MD 20877