At RVA Athletes we understand that for an athlete to perform at the elite levels, they must be able to have proper movement mechanics and performance based patterns. An optimally successful athlete must be trained in the following areas:
Mobility – Stability
Strength ‐ Speed
Deceleration ‐ Acceleration
Power ‐ Balance
Agility ‐ Coordination
Quickness ‐ Flexibility
Reaction time ‐ Confidence
Our programs for teams and individuals focus on these qualities to keep them moving forward.
Mid-Atlantic Orioles Team Programming
During the 2025-2026 season, RVA Athletes will be providing athletes with strength, agility, and speed programming for all of our teams starting with evals before the Fall and Spring Season. Find out more on each eval and how the testing will be conducted below:
Athletic Benchmark Testing
- Speed: Home to First (9u to 14u) and 60 ft (High School) with Dashr Gate System
- Agility Testing: Vert and 505 Tests
- Strength: Isometric Mid-Thigh Pull with Hawkins Dynamics Force Plates
Assessments
After seeing the results of the Athletic benchmark testing, every member of the Mid-Atlantic Orioles Program will be given an Athletic Assessment. This assessment will detail what the athletes’ numbers are, how they compare to peers in their age group, and offer suggestions to help improve areas of weakness. This will provide Mid-Atlantic Oriole Players with a better understanding of what they do well as an athlete and what areas they need to do to continue their development as players. RVA Athletes and Tuckahoe Sports believe growth as an athlete is as important as the growth our players strive for when it comes to the fundamental skills of the game. These assessments alongside Team, Class, and Individual program will provide Mid-Atlantic Orioles players with a personalized, modern plan to help them grow as well-rounded athletes.
Team Training
For Orioles teams sessions are scheduled around your weekly practices and will take place from October to February for all 9u to 12u teams. These sessions will provide our younger athletes with fun and engaging drills that will teach them proper technic for a variety of movements. The focus of the Team Sessions is to teach players how to run, jump, and move correctly to help prevent injury and grow into their athleticism as they get older. The schedule for team sessions will be posted below prior to the season:
Per Glenn Pfluger, owner of RVA Athletes:
“To the untrained person, when throwing a baseball, the mechanics will look very similar. However, a good coach knows each person has certain mechanics that make them unique which can help them excel or deteriorate their performance. The one size fits all throwing programs don’t work all the time. The same is true with fitness and strength and conditioning. Everyone should be fit, strong and powerful. The Onbase U screening helps identify why baseball players move the way they do.
If the goal is to help players be effective, efficient, and consistent then testing is required to enhance programming options on an individual level. If you’re not testing, then you’re guessing. Let’s help reduce the vulnerability of baseball’s demands on the body and help prepare a better path for success. Functional mobility, stability and strength are a foundation all players should have to build better mechanics."
Glenn Pfluger can be reached at 804-441-2804 or via the RVA Athletics Inquiry Form.