VELO: Strength and Speed Training for Baseball Players
The VELO program at T3 helps athletes run faster, hit longer, and throw the ball with greater velocity.
Through weight training, sprint training, and mobility training, we help baseball players increase their arm strength, rotational strength, and explosive power. Position players and pitchers alike can benefit from this program.
VELO classes (for athletes ages 12-18) were inspired by the strength and conditioning programs used by professional teams. Our staff scales this training for middle school and high school athletes in a way that is progressive and safe. Baseball players who train here develop more power, speed, and durability.
Youth VELO classes (for ages 7-11) teach young athletes proper body control for baseball. Youth athletes learn proper movement patterns, which will help them in all sports. But Youth Velo also emphasizes rotational moves for better baseball performance.
We offer classes on weekday afternoons throughout the school year. Athletes who sign up for VELO also gain access to our Intermediate or Elite athlete training classes. This means trainees have even more options for their schedules. (Meanwhile, Youth VELO members also get access to T3's Athlete 101 classes.)
VELO starts with a free, one-on-one movement assessment led by one of our certified coaches. The coach will evaluate your athlete’s abilities and needs and build a program for their goals.
Athletes aged 7-11 are invited to try a free Youth VELO workout.
Schedule a free athlete assessment for VELO. Or claim a free Youth VELO class. Complete the form below to start improving your athlete’s baseball strength, speed, and performance today.
Our Baseball Strength and Speed Training Helps Athletes…
Build Full-Body and Rotational Strength
Hitting, pitching, and throwing all require rotational strength. Velo helps athletes learn to use their hips to create torque and hip-shoulder separation. The result: Faster bat speed and harder throws.
Accelerate Faster and Hit Higher Top Speeds
Our baseball-specific speed training techniques can help athletes drop their 60-yard dash time. We also help players increase their exit velo in batting and top-mound velocity when pitching.
Develop Greater Durability and Resilience
With one of the longest seasons with the most games, baseball has always been a grind. That’s even more true now that many players play year-round, with fall ball an expected reality for many top-tier players. Our training strengthens potential weak spots and reduces vulnerabilities.
“I can’t thank Coach James enough for all he did for me to get ready for spring training with the Rays this year. His understanding of what exercises fit baseball players and speed work that translates to the field helped me come into the season stronger and faster than ever!”
What happens during a VELO Baseball Training Class?
Whether your athlete’s goals are to build muscle and power in the off-season —or to maintain their strength and mobility in-season — our coaching staff builds the training experience to meet their needs. Each VELO session includes…
Baseball-Specific Warm Up: A series of moves designed to improve mobility and range of motion throughout the body. We place special emphasis on the hips and shoulders, which helps injury prevention.
Baseball Speed Training: Our speed training mimics situations players will see on the field. We train reaction time and agility, including short bursts and change-of-direction running. We also focus on improving 60-yard-dash time.
Rotational Power Block: Athletes perform explosive movements and medicine ball throw variations. These exercises improve their rotational power, which helps swinging and throwing.
Baseball Strength Training: Athletes spend the rest of the time getting strong in the areas that matter most for baseball players. Single-leg exercises help athletes avoid imbalances. Upper body strength movements help improve bat speed and power. All of it ties together for a fitter, more durable athlete.
Athlete-Specific Modifications: We adapt sessions throughout the year for in-season and out-of-season athletes, and can adjust for athletes who have other sports or goals.
“T3 is an amazing facility to my family with what they offer. The training my boys have received is top-notch. Coaches make it a point to teach the little details to help build a well-rounded baseball player.”
FAQs about Baseball Strength and Speed Training at T3
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“VELO” is short for velocity, which is a key attribute for success in baseball. The velocity that an athlete achieves on the base paths (measured by the 60-yard-dash) is something coaches and scouts watch closely. So is “exit velo” when a player’s bat strikes the ball. So is the top velocity (speed) a pitcher can achieve with their throws. Improve your velocity in any of these areas and you’ll improve as a player.
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We’ve seen athletes improve their performance with as little as 2 days per week — especially among younger athletes. As a player reaches maturity in middle school or high school, and gets more serious about their sport, we suggest training 3 to 4 days per week.
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VELO athletes will have their strength numbers and sprint times tracked from workout to workout. Trainers, athletes and parents alike can watch as these numbers improve over time. Even more baseball specific metrics can be tracked in a private baseball skill lesson or by attending a PBR event.
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Yes, all training sessions can and will be modified as needed to meet an athlete’s needs. Each exercise can be made more or less challenging based on the individual’s ability or experience.
VELO and Youth VELO classes are led by T3’s staff of certified trainers. Many of our coaches have experience working with collegiate and pro athletes, in addition to middle and high schoolers. Sessions are closely monitored for proper form and technique.
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Workout gear and shoes are recommended. Turf cleats are suggested for speedwork. No metal spikes, please.
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During the school year, class times are as follows…
VELO (Ages 12-18): Monday-Thursday 4:00-5:30 p.m.
Youth VELO (Ages 7-11): Monday-Thursday: 5:30-6:30 p.m.
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VELO: Athletes aged 12-18 start by receiving a free, one-on-one, 60-minute assessment with a member of our coaching staff. We’ll discuss the player’s goals and needs, and assess their current abilities.
The coach will then develop a baseball strength and conditioning plan tailored for the athlete. Parents of athletes are welcome to attend and ask questions.
All athlete assessments are at no cost and no commitment.
Youth VELO: Athletes aged 7-11 are invited to try a free VELO Youth workout. Parents just need to sign up the athlete for a free trial session.
You can schedule a free athlete assessment, or claim your free VELO Youth class, by completing this form.
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VELO: Athletes gain access to all VELO classes when they sign up for one of T3’s unlimited Monthly Membership plans.
This membership plan also gives you access to our complete suite of Athlete Training programs, including Intermediate and Elite level classes.
Unlimited Monthly Membership plans range from $225 per month (for a 12-month membership) to $305 (for a 3-month membership).
As a member, you may attend as many classes per week as you’d like at the times that best fit your schedule.
Youth VELO: Youth VELO classes are available as part of our Athlete 101 membership. These memberships are also unlimited, meaning athletes are free to attend as many sessions of Youth VELO or Athlete 101 as they’d like.
Athlete 101/Youth VELO class passes are available for $80 per month (6-month membership), $95 per month (3-month membership) or $125 per month (1-month membership).
In addition to Youth VELO classes, there are usually at least 5 options for Athlete 101 classes per week. Find more information on those classes and their schedule here.
Discounts are available for parents who participate in our Bootcamp or other training programs.
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Many college athletes call T3 home and return to train here during breaks from school. You can find more information about our college athlete training options here.
Professional athletes can schedule a one-on-one evaluation with our training staff.
If you’re a parent or lifelong athlete, you may be interested in our T3 Bootcamp training program.
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Yes. In addition to our group athlete training packages, we also offer personal training for athletes and sport-specific skill training. Speak with one of our trainers or schedule an evaluation if interested.
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Yes! T3 has a staff of experienced coaches, including several who coached or played at the collegiate and professional level. To sign up for a hitting or fielding lesson, please visit our baseball lessons page.
T3 Athlete Training Success Stories
“I’ve been training at T3 since I was 15 years old. They (and the community they’ve created) have taught me the true meaning of “rent is due every day.” The T3 gang sharpened my weakest abilities and continued to build on my strengths, giving me confidence on and off the field.”
-Dudley Taw III, Baseball, Baldwin Wallace University
“Out of the last 7 off-season training programs I’ve been through, none have prepared me better for the length of the full season than my work with Coach James at T3 Performance. James creates an environment with no choice but to push your body to the limits in strength and speedwork that directly correlates to our craft.”
-Gavin Collins, former Tampa Bay Rays Organization, 6 years Cleveland Guardians Organization
“Without training with Coach James there is a good chance I wouldn’t have been able to come back and play baseball the last two seasons. After suffering a serious back injury I was able to come back the next season stronger and throwing harder than I had in a long time. James always put together workouts that were challenging, but which always had a purpose related to the sport of baseball.”
-Tommy Hunter, New York Mets Organization