I don’t share this often, but it shapes everything I teach today.

I dropped out of high school at 17.
Three years later, I was drafted by the Los Angeles Dodgers at age 20.
And years after pro ball, I earned my Doctorate in Physical Therapy so I could truly understand how the body moves in this game.

But here’s the truth:

If I knew then what I know now, I would’ve trained completely differently in the off-season.

I wasn’t training wrong…
I just wasn’t training for baseball.

And I see the same thing in young players every single day.

So today, I want to share the 5 biggest things I would’ve changed — and how players can apply them right now.

1. I Would’ve Trained Explosive Power, Not Just Strength

Back then, I lifted heavy.
But baseball isn’t about how much force you can create — it’s about how fast you can create it.

If I could go back, I’d spend way more time on:

• Med ball rotational throws

• Jumps

• Fast-twitch power work

• Quick-transfer movements

Explosiveness = exit velocity, mound velocity, quickness, and overall athleticism.

2. I Would’ve Trained Spiral & Oblique Stability

Most players train in straight lines.
But nothing in baseball is linear.

The swing, the throw, the pitch, even the first step out of the box —
all happen through spiral, diagonal patterns.

I would’ve trained:

• Oblique slings

• Spiral core patterns

• Rotational stability

• Deep core coordination

This is how elite players create clean, efficient rotational power.

3. I Would’ve Sprinted… A LOT More

Sprinting is one of the most powerful athletic builders on the planet.

It develops:

• Elasticity

• Coordinated timing

• Efficient hip rotation

• Tendon + fascial energy return

All the things hitters and pitchers struggle with.

And incline sprinting?
Absolute gold for building powerful, injury-resistant athletes.

4. I Would’ve Trained Movement Flow All Year

During the season, I was tight from overuse.
During the off-season, I was tight from inactivity.

Movement Flow solves both because it trains:

• Mobility

• Stability

• Coordination

• Strength

• Transitions

This is the foundation of what we’ve built at Baseball Flows — a true movement system that builds healthy, athletic movers.

5. I Would’ve Connected the Training Room to the Field

When I played, skill training and physical training were completely separate.

Today, we know better.

The best players integrate it all.
Their body supports their mechanics.
Their movement system supports their performance.

That’s the entire purpose of @BaseballFlowsHQ —
to take players beyond drills and reps and actually train the engine behind their mechanics.

Parents & Players: This Is Why I Built Baseball Flows

If your player is:

• Training hard but not moving better

• Strong but not explosive

• Practicing constantly but plateauing

• Tight, inconsistent, or dealing with nagging injuries

Then it’s not effort.
It’s not motivation.
It’s not “not enough reps.”

It’s the movement system behind the reps — and that’s exactly where Baseball Flows lives.

Ready to Train Smarter This Off-Season?

If you want your player to:

✔️ Move better
✔️ Stay healthy
✔️ Build real athleticism
✔️ Improve their hitting, throwing, and on-field performance

Then now is the perfect time to start.

👉 Join the movement at www.BaseballFlows.com

Move Better. Play Better.
– Dr. Gallo

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Coaches! welcome to our Level 1 Certification, where you'll witness the extraordinary influence of Global Pattern Screening firsthand. Together, we will unlock the true potential of baseball and softball players, revolutionizing player development through the art of movement system training.

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Share your experiences and insights with your friends! If you enjoy our newsletter and feel that a coach, parent, or player will benefit from reading our content, hit the “forward” button and toss it over to them. Let's learn from each other and embrace the power of Baseball Flows together!

Let's train smarter, move better, and flow in the game.

Best Regards,

Dr. Ismael Gallo DPT, MBA

Founder, Baseball Flows

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