DrIsmaelGallo

“Hard 90” 90-days of FLOW (DNS+) for players 9-12 years old

by Dr. Ismael Gallo
“Hard 90” 90-days of FLOW (DNS+) for players 9-12 years old

Description

Why Baseball Flows (Hard 90) program?

Train movement flow and athleticism specifically Baseball players 

The Baseball Flows are based off the principles of Dynamic Neuromuscular Stabilization (DNS), which focuses on neuro developmental patterns.  It's a method that was developed out of Prague and is now being utilized by MLB pitching and hitting coaches.

This workout plan is designed for baseball players from ages 9-12.  It is meant to be performed in the convenice of your home with little to no equipment in less than 20 minutes.  It is the culmination of years prescribing home exercises programs, progressions, and movements practice.  It will begin by building a foundational level of stability, coordination and strength.  Finished off with quick explosive movements. This program will also teach young players the value of preparation and recovery.  It’s a can’t miss formula for today’s ball players.

Furthermore, the purpose of baseball flows is to develop the players coordination patterns and athleticism. This is accomplished by tapping into ingrained motor patterns we developed as children.  Motor patterns that allowed us to develop from laying, rolling, scooting, crawling, walking and running.  

The flows are arranged into exercise phases that are meant to be used as single workout sessions, in which Players can choose to progress from phase to phase or explore different phases as needed. 

The 9 to 12 year old program consist of exercises that will build stability, coordination and strength.  In my experience, pre-pubescent players require retraining, recalibrating, rewiring and reprogramming because most have lost their ability to perform fundamental developmental motor patterns.

Give the free videos a try!

30 exercise environments to learn to master Flow 

If you have any questions feel free to email Dr. Gallo at DrIsmaelGallo@gmail.com

He offers remote training options

If you would like to know more about Dynamic Neuromuscular Stabilization (DNS)

https://www.rehabps.com/REHABILITATION/Home.html

Lessons

1 Baseball flows: Intro 5:49
Phase 1: Mobility and Stability
2 Phase 1: S-Mount 1:50 3 Player demo: S-Mount 0:39 4 Phase 1: Diagonal plank 1:36 5 Player demo: Diagonal plank 0:25 6 Phase 1: side plank 2:08 7 Player demo: Side plank 0:20 8 Phase 1: Squat 1:41 9 Player demo: Squat 0:21 10 Phase 1: Bridging 1:40 11 Player demo: Bridging 0:20 12 Phase 1: Half-kneel 1:51 13 Player demo: Half kneel 0:21 14 Phase 1: Fire Hydrant 1:17 15 Player demo: Fire hydrant 0:28 16 Phase 1: 90-90 Hold 1:35 17 Player demo: 90-90 Hold 0:26 18 Phase 1: Running Man 0:58 19 Player demo: Running man 0:30
Phase 2: Recovery Flows
20 Phase: S-mount to S-mount flow 1:34 21 Player demo: S-mount to S-mount flow 0:16 22 Phase 2: S-Mount to S-Mount 1:28 23 Player demo: S-mount to S-mount 0:21 24 Phase 2: Pull thru 1:55 25 Player demo: Pull-thru 0:25 26 Phase 2: Half kneel airplane 1:13 27 Player demo: half kneel airplane 0:30 28 Phase 2: S-mount to half kneel 1:54 29 Player demo: S-mount to half kneel 0:21 30 Phase 2: S-mount to hip lock 1:03 31 Player demo: S-mount to hip lock 0:18 32 Phase 2: S-mount to oblique reach 1:24 33 Player demo: S-mount to oblique reach 0:28 34 Phase 2: S-mount to running man 1:00 35 Player demo: S-mouth to running man 0:15 36 Phase 2: S-mount to squat 1:05 37 Player demo: S-mount to squat 0:33 38 Phase 2: The Windmill 1:17 39 Player demo: The windmill 0:18
Phase 3: Hip / Shoulder separation
40 Phase 3: Wall airplanes 1:15 41 Player demo: Wall airplanes 0:18 42 Phase 3: Around the world 1:30 43 Player demo: Around the world 0:26 44 Phase 3: Kettlebell 90-90 to tripod 1:55 45 Player demo: Kettlebell 90-90 to tripod 0:50 46 Phase 3: Kettlebell S-mount to full kneel 2:01 47 Player demo: Kettlebell S-mount of Full kneel 0:28 48 Phase 3: Kettlebell swing to lateral lunge 1:29 49 Player demo: Kettlebell swing to lateral lunge 0:22 50 Phase 3: Side plank to hip lock 1:16 51 Player demo: Side plank to hip lock 0:36 52 Phase 3: The boxer 2:23 53 Player demo: The boxer 0:34 54 Phase 3: Wall lunge rotations 1:23 55 Player demo: Wall lunge rotations 0:36 56 Phase 3: S-mount to lateral jumps 1:50 57 Player demo: S-mount to lateral jumps 0:17 58 Phase 3: Swing for the fences 1:39 59 Player demo: Swing for the fences 0:21

The Coach

DrIsmaelGallo

Dr. Ismael Gallo

Baseball Flows™

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Dr. Ismael Gallo was drafted by the Los Angeles Dodgers in the 20th round of the 1996 draft.  Dr. Gallo played 5 porofessional seasons. He has been working as  a sports Physical Therapist specializing in baseball players since 2010.

As a Physical therapist, I am always searching the best and most up to date movement patterns.  As a professional, I searched for a competitive advantage. So, I am bringing you both.

Why Flow?

Flow is the conduit from one movement pattern to movement pattern and posture to posture.  This allows kinetic energy to flow up the Kinetic chain from one pattern to the next.  Like the flow of water from one river to the next.  The best baseball players have the best flow. 

 

 

“Man who says it cannot be done should not interrupt man doing it.”

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This Course Includes

24 hours on-demand video
Streaming from mobile and TV
Lifetime access
Certificate of completion
100% money back guarantee

Course Info

Rating: (0)
Caterory: Baseball/Strength & Conditioning
Duration:
Videos: 59