Hip Swivel Throwing Drill

Use this drill to get loose before a game or practice and improve your hip torque while throwing the football

Sport Physical Form 2017

The most frequently requested and downloaded form is the Student-Athlete Physical Exam / Medical History Form.

There is a new physical form available this year. Please make every effort to fill these out before the season begins.  You can download your form below by clicking on the link.

Sport Physical Form

Tips to stay safe

Baseball is a relatively low-impact sport that can still cause a broad range of injuries if players aren’t carefully prepared. From pulled muscles in the arms to head injuries, players are at risk every time they take to the field. However, it is possible to protect yourself from the dangers of the game by taking a few necessary precautions.

The following five tips are the best ways to stay safe at a baseball game. Many of them may seem like they are little more than common sense, but they are so common for a reason: they work. Make sure to follow this advice when you take to the field to stay happy, healthy, and able to play baseball another day.

Baseball Player1. Always Wear Your Protective Gear

When it comes time to play a pickup game, it’s easy just to ignore your safety gear and jump out on the field. This move is a grave mistake. Safety equipment is designed to protect you against the serious concerns that can occur on the baseball field. Without it, you open yourself to any number of minor or severe issues.

For example, if you don’t wear a helmet when you bat, you run the risk of a huge hit on the head that could knock you unconscious. Even worse, it could cause brain damage or possibly death. Other pieces of safety equipment, like knee pads, are an important way of protecting your legs from serious injury.

2. Take a Break When You’re Tired

Everybody wants to be the hero when they’re out on the field. Pushing yourself a little harder than necessary is part of the fun of playing sports. However, there is a chance you could push yourself just a little too far for your good. For example, pitching an excessive number of innings could put a severe strain on your arm.

That stress could cause serious problems, such as pulled muscles, that could become even more severe later on down the road. Taking a rest when you feel tired is not a shameful thing to do. In fact, it can be an important way of avoiding overworking your body, your muscles, and causing bad issues that would never have occurred otherwise.

3. Always Warm Up Before You Play

Warming up your muscles and lungs before you play baseball is one of the most significant ways of avoiding injury. Sure, it can feel redundant to throw the ball around on the field for 15 minutes before playing. However, it can get your muscles working in a relaxed manner and prepare them for the more challenging experiences that lay ahead.

Warm ups to consider include light jogs, throwing drills, batting practice, stretches, and even sprints. Working your lungs and your body will not only protect you from injury but get your blood flowing. This increased blood flow will boost your level of energy naturally and give you more strength. It will also make more blood available if you do get injured, helping your wounds heal more quickly.

4. Avoid Excessive Contact

While baseball is not a contact sport, there are instances when it may be unavoidable. For example, you may hit slightly into basemen when running or even collide with a teammate when trying to field a ball. These instances may seem comical to those who are watching the game, but they can lead to injuries as severe as concussions when they do occur.

Baseball in GrassYou should also just accept the tag out at home base if the catcher has the ball. Running into the catcher, or even through them, could injure both you and that player. It is also typically frowned upon or even illegal in most leagues. Try to slide around them when at all possible, but if you’re out dead to rights, just accept the tag and avoid the injury.

Another way to prevent contact injuries is to stop sliding when it isn’t necessary. Yes, sliding is a lot of fun and even dramatic, but there’s no need to slide into the home base if you’re in no danger of being thrown out. Sliding can cause a lot of impact on the body when done too often. It can cause scrapes, strains, and even sprains. So keep on your feet unless you can’t avoid it.

5. Stretch Before Playing

Baseball players should perform a series of simple exercises to protect their body from injury while on the field. Just a few of these stretches include:

  1. Sleeper Stretch – This stretch consists of moving the shoulders and arms in gentle ways to decrease the potential strain on the arms and keep the player from getting injured.
  2. Serratus Slide – Performing this stretch consists of rotating the shoulder blades up and down, in simple circles, as a way of decreasing tension.
  3. Rotation Hip Stretch – Bend your knees forward at 90 degrees, spread your feet as far apart as is comfortable, and touch your toes to complete this stretch.
  4. Pec corner Stretch – Press your throwing shoulder against the corner of a wall and turn your body and head away from the wall as far as you can.

By performing these simple warm-up exercises, the baseball player can prevent serious injuries and keep themselves in great shape. They are also a good way to directly work the body and prepare for the hard experience that lay ahead.

Be safe out there!

Baseball Field Maintenance

In-Season Tips

While it’s important not to ignore off-season field chores, the bulk of the field maintenance will take place during the season. This includes regular mowing, infield raking and preservation throughout the season. Here’s a closer look at each:

  • Mowing: On most youth fields, mowing will only be done on the outfield, but there are some youth baseball fields that have grass in the infield as well. When mowing, never take more than one-third off the total grass length. Also, use a mower with sharp blades, as dull blades can damage the grass. To make the field look extra nice, try to mow in straight lines or eye-catching patterns.
  • Infield Raking: The more the field is played on, the more the infield dirt is due to be jostled. Regular infield raking and spike dragging should be performed and topped off by having it rolled with a 1-ton roller. If a roller isn’t available, don’t skip the raking and spike-dragging steps. This helps keep the infield area neat and playable.
  • Preservation: When it rains in a professional baseball stadium, the infield is covered with a tarp. Your youth baseball field likely doesn’t have the same luxury, but try, at least, to cover the pitcher’s mound with a protective tarp between games. This helps prevent mound erosion and limits the amount of in-season maintenance you’ll have to make. Lip sweeping and raking should also be done at least weekly and mound plates should be checked on a weekly basis, too.

Just because youth baseball players play ball on a youth field doesn’t mean you can’t give them a great ball-playing experience. Remember, a well-kept youth baseball field doesn’t just look great, it also allows for safer gameplay. When it’s youth sports, a safe, enjoyable experience should be the No. 1 goal.

Cameron A. Athlete of the Month

Cameron says the hardest thing about wrestling is having confidence in yourself when facing a tough opponent. Math is his favorite subject and when he is not doing homework or practicing he enjoys editing and making videos.

BBQ ribs are his favorite food…yum!! Cameron enjoys the Jedi Academy series “A New Class” books and his favorite movie is TMNT out of the shadows. 

His words of advice for the younger ABVM Students…”Never give up when things get tough and always turn to God.”

Boy’s Athlete of the Month

Ryar’s favorite subject is math. He says “the hardest thing about playing a sport is not the sport itself, but the balancing of being a good student athlete”. His favorite food is Tacos..he loves Mexican food!! When he’s not doing homework or playing sports, he loves to hang out with his friends and go fishing. Ryar enjoys the Marvel Movies. His advice to the younger students at ABVM…. “Talent can only get you so far. Being a dedicated hard working student athlete, who is coachable, will taking you far not only in sports but life!”

Athletes with Concussion Symptoms


• Most concussions occur without loss of consciousness.

• Athletes who have, at any point in their lives, had a concussion have an increased risk for another concussion.

• Young children and teens are more likely to get a concussion and take longer to recover than adults.



• Headache or “pressure” in head

• Nausea or vomiting

• Balance problems or dizziness

• Double or blurry vision

• Sensitivity to light

• Sensitivity to noise

• Feeling sluggish, hazy, foggy, or groggy

• Concentration or memory problems

• Confusion

• Just not “feeling right” or is “feeling down”



• Appears dazed or stunned

• Is confused about assignment or position

• Forgets an instruction

• Is unsure of game,score, or opponen

t • Moves clumsily

• Answers questionsslowly

• Loses consciousness (even briefly)

• Shows mood, behavior, or personality changes

• Can’t recall events prior to hit or fall

• Can’t recall events after hit or fall

Student-Athlete Interview w/Ryar

Good morning ABVM Athletes, Parents, Eaglets, and other followers. I had the opportunity to sit down with one of our 7th grade athletes before school started and asked him some questions.

Ryar what is your favorite sporting event?

Eddie, I am a huge baseball fan. I eat, sleep, and play baseball. I’d have to say that the World Series is my favorite event of the year.

What is your favorite breakfast food?

I prefer eggs.  Eggs over easy is my favorite meal.

Yeah, I said.  That’s a good choice. I myself have given up on worms after an episode I had meeting with the principal and have switched back to my 21-day fix diet.

“Must see tv, what is yours Ryar?”

“I like sit to down and watch ESPN Sports Center. It keeps me up to speed on all the sporting news.”

Really? That leads me to another question. What do you do when you have an hour of free time?

“ESPN Eddie. I really love sports and watch the highlights when I can.”

“What is your favorite movie? Is it a sports movie?”

Ryar chuckled at my second question.

“No Eddie, I like the Star Wars series.”

“Who has been the most influential on your baseball career?”

“I would have to say my dad”, said Ryar. “He has a been a huge influence on me by providing any opportunity to make sure I get to practices and games. Any preparation necessary to get me where I need to be.”

“Do you have a nickname?” I asked Ryar.

Laughing Ryar said, “Half Pint. They call me Half Pint.”

I wasn’t sure how to follow up on that so I went onto the next question. Moving back to another food question I asked what his favorite dinner meal was.

“Steak, Eddie.” I prefer to eat steak.”

I remember earlier in the summer we had dinner with his family and his mom made really good tacos. That should be a close 2nd, but maybe he has them a lot. I should have asked more about it, but didn’t.

“If you could have dinner with any three people who would you pick?”

“Can they be both living or dead Eddie?”

“Yes”, I said. “That is the great thing about this question.”

“Without hesitation then I would choose Miguel Cabrera.”

“Who is Miguel Ryar?

“He is regarded as one of the best hitters of all time, a triple Crown winner, two-time most valuable player and eight-time All-Star. Miguel is the epitome of an all-around ball player. Did you know he was born in Venezuela?  Cabrera was raised with baseball in his blood. Did you also know Miguel’s parents even met on a baseball diamond?”

“Nope.” I said. “I really don’t know much about baseball. I am a hockey guy. What else do you know about him?”

“His father was a highly regarded amateur player, while his mother was the shortstop on the Venezuelan national softball team for 14 years. His childhood home was immediately next to the right field line at Maracay Stadium.”

“Who else would you have join you at the dinner table Ryar?”

“Jackie Robinson and Babe Ruth”, responded Ryar.

“I know Babe Ruth like most people that follow baseball. I read that Babe had a mythical stature that grew in 1927 when, he set a new homerun record of 60, a record that would stand for 34 years. During his time with the Yankees, Babe ignited the greatest dynasty in all of American sport. Prior to his arrival, the Yankees had never won a title of any kind. After joining the Yankees prior to the 1920 season, Babe helped the Yankees capture seven pennants and four World Series titles. The 1927 team is still considered by many to be the greatest in baseball history. Upon retiring from the Boston Braves in 1935, Babe held an astonishing 56 major league records at the time, including the most revered record in baseball… 714 homeruns.

Jackie Robinson broke the color barrier when he became the first black athlete to play Major League Baseball in the 20th century. He signed with the Brooklyn Dodgers in 1947, and was named Rookie of the Year that year, National League MVP in 1949 and a World Series champ in 1955.


To no surprise Ryar had known all those things. I followed up my second to last question with a favorite childhood memory. Ryar answered with a baseball memory.

“Eddie I have had the privilege of seeing the Detroit Tigers play in the World Series.”

I didn’t ask Ryar if that was his favorite team or not, but I am making a leap that they are his favorite team.

“Last question young man. What kind of car would you hope to drive?”

Ryar laughed at the question. “I am not ready to drive yet Eddie. I have a while yet before that is something I have to think about.  I think though, that I would prefer a sports car.”

His brother, who was hovering suggested a Lamborghini, but Ryar didn’t think that was very realistic. He just said sports car and left it that. I said thanks to Ryar for taking the time and wished him good luck with the rest of his season.

4 drills to get ready for football season


Conditioning for Football

Sprint Ladders

The sprint ladder encourages speed, agility, coordination and leg muscle strength, all qualities a football player must possess, making these an excellent conditioning tool.

  • 2 x sprint 10 yards, rest 10 seconds between sprints
  • 2 x sprint 20 yards, rest 20 seconds between sprints
  • 2 x sprint 30 yards, rest 30 seconds between sprints
  • 2 x sprint 40 yards, rest 30 seconds between sprints
  • 2 x sprint 50 yards, rest 30 seconds between sprints
  • 2 x sprint 40 yards, rest 30 seconds between sprints
  • 2 x sprint 30 yards, rest 30 seconds between sprints
  • 2 x sprint 20 yards, rest 20 seconds between sprints
  • 2 x sprint 10 yards, rest 10 seconds between sprints

Sprint/Stride Intervals

Here’s where a coach can use 100 yards effectively. But you need to fine-tune the drill a little to make it more appropriate. Instead of all-out sprints, have the players perform interval sets of 20-yard sprints and 20-yard strides for the full length of the field. Striders are particularly beneficial to players. They help players develop greater stride length. This means they’ll be able to cover more ground in less time, resulting in greater speed production. (See Get Quicker with Football-Specific Intervals.) A set would be:

  • 20-yard sprint
  • 20-yard stride
  • 20-yard sprint
  • 20-yard stride
  • 20-yard sprint

Rest 30 seconds between sets and repeat for a total of four to 10 sets. Start on the lower set range at the beginning of your pre-season training and increase volume as your conditioning progresses.

Tempo Runs

Tempo runs are another drill for which coaches can use the full 100 yards of the football field.

  • Have players start at a corner of an end zone and stride for 100 yards
  • Focus on long steps, slower than a sprint, faster than a jog
  • Jog across to the opposite side of the end zone
  • Stride 100 yards again
  • Walk across the end zone to the starting point
  • Repeat four to 10 times.

Again, start with the lower training volume (four sets) early on and increase it as the season progresses.

Four Quarters

This is one of the best conditioning drills around in my opinion. It trains players to push a max effort consistently through every quarter of a game.

Sets/Reps: 4×4 (two to three minutes rest between quarters)

  • 10-yard sprints with a 10-second rest between sprints
  • 20-yard sprints with a 20-second rest between sprints
  • 30-yard sprints with a 30-second rest between sprints
  • 20-yard sprint, 20-yard stride, 20-yard sprint, 20-yard stride and 20-yard sprint with a 30-second rest between
  • This ends one quarter. Go again three more times.

Soccer Conditioning

A soccer fitness program should be built around developing a good aerobic base. Several studies into the physiological demands of soccer have shown that outfield players can travel up to 13 km or 8 miles during a 90-minute game.

Outfield Players Can Travel Up To 13 km Or 8 Miles During A 90-Minute Game.

This places a significant demand on the athlete’s cardiovascular system and muscular endurance. Having said that, I believe this is one aspect of training that is already over-emphasized in this sport.

It’s not uncommon to hear of soccer players running for at least an hour at a time several days per week in an attempt to improve their performance on the field. However, if you start to analyze the ‘sport-specific’ requirements of the athletes, you will realize that they are actually engaging in varying intensities of activity for different durations while playing, including:

  • Walking
  • Jogging
  • Running
  • Sprinting
  • And in various directions.

Incorporating interval training into your program, that involves high and low intensities of activity, will provide better results than long duration, low intensity jogging alone.

Strength In Soccer

Strength is an important component of fitness that can benefit athletes in any sport, although it is often viewed as of little importance in soccer. However, strength forms the basis for power and speed. Soccer players also need strength to hold off challenges from opponents. Other benefits of strength training include:

  • Injury resistance
  • Leaner body composition
  • Faster metabolism
  • More energy
  • Greater explosiveness
  • Improved balance, stability, and agility
  • Faster recovery

High level soccer players don’t need to have the same absolute strength asAmerican football players or rugby players, but a properly designed ‘off-field’ strength training program will definitely elicit improvements in performance! Relative strength is more important in soccer than absolute strength. Relative strength is simply your absolute strength in relation to your body weight.


Your strength training program should focus on compound, functional exercises (such as lunges, squats, step ups, pushups, dips, chin-ups), and take into account balancing the strength of opposing muscle groups (i.e.- quadriceps vs.hamstrings).

Don’t waste your time training solely on machines, and avoid useless, non-functional exercises such as leg extensions. The majority of your exercises should be ground-based, using bodyweight or free weights as resistance, and should involve movement of your full body.

Train all the major muscle groups, with emphasis on lower body and core.