BDS:"Where do I start? What programs should I do?"

In this article we will breakdown where to start and how to properly implement each program inside the BDS System.

If you have not watched the BDS Account Walkthrough, please do, as it will answer the majority of questions regarding where to start.

The BDS Strength programs (see image below) are broken up into different age groups. Each program is designed to improve strength, speed, mobility,throwing velocity and exit velocity (hitting power). If you have access to a gym or gym equipment we suggest picking the program specific to your age. If you do not have access to a gym or gym equipment.



In regards to the Exit Velocity Program, this program is a swing program designed to improve swing quality and exit velocity. This can be done along with the strength and throwing program as long as the athlete does not feel like they are being overloaded.

The Arm Care Routines are designed to strengthen the arm/shoulder muscles required when throwing. This can be done on days where the athlete is unable to workout (too fatigued, out of town, no equipment, etc) but would still like to put in some work. We recommend doing these program after throwing or on days where there are no throwing.