Marlins ace Sandy Alcantara's workout routine has become the stuff of legend.

Sure, Alcantara once was a highly touted prospect with limitless potential. But he didn't evolve into the 2022 National League Cy Young Award winner by accident. Following his first full MLB season in '19, during which he made the NL All-Star team, Alcantara wanted to reach the next level.

"If you want to be like a big guy, or like a big leader, you've got to start working nonstop," Alcantara said. "When you put yourself in the right spot and work hard, and hard with consistency and dedication, you don't need to worry about it because you're there. You don't need to change anything. You've got to keep doing what you're doing."

Since that 2019-20 offseason, Alcantara has executed the Marlins' plan at Pinecrest Strength & Conditioning. President Ron Yacoub, a certified strength and conditioning specialist, and Alcantara first crossed paths during Alcantara's rookie season in '18, when the pitcher visited the then-Marlins rehab consultant with a small abscess on his arm. Yacoub, who helped the late José Fernández rehab from Tommy John surgery, took good care of Alcantara -- something the flamethrower remembered when deciding to train at Yacoub's facility during the offseason.

Once the regular season is over, Alcantara comes in and out in October before ramping things up in November. This winter, he has scheduled that around trips to the Dominican Republic and Cy Young Award-related festivities. He also has had a workout partner: Eury Pérez, MLB Pipeline's No. 3 right-handed pitching prospect. The 19-year-old Pérez, who shares the same agent in Adriel Reyes, wants to follow in Alcantara's footsteps.

"He's a man on a mission, and he's been a man on his mission since we talked that first offseason," Yacoub said of Alcantara. "All kudos to him. He came in with the talent, and now the drive, and it's all him that's done it. We're just keeping the machine moving in a forward direction, and we're lucky to be a part of it."

On a Friday morning in January, Pérez is unable to train because he is sick. That doesn't stop Alcantara from going about his offseason routine. After arm care to get loose, Alcantara is ready to throw. Without Pérez, he turns to one of the facility's other patrons -- former teammate and current Mets right-hander Elieser Hernandez. Alcantara's brother Rafelin, who once signed with the Cardinals, keeps a watchful eye. 

It's not a bullpen day, so once Alcantara is done throwing from as far as 105 feet, it's time for the same total-body workout he does Monday through Friday, from 9 a.m. to around 1 p.m. Alcantara credits it for his consistency.

While wearing a Sandy's Beach "El Caballo" T-shirt he has cut into a tank, Alcantara makes use of every machine at the facility. Exercises range from squats to shoulder presses to lunges, and the weights depend on the type of lift. He does five sets of 12-15 reps to build his endurance. Before heading out, Alcantara finishes with arm care. "Tití Me Preguntó" blares from a nearby speaker, playing music he streams from his phone. 

"We call it the 'Sandy Workout' because he comes in here, does all his exercises," said Chris Altieri, a doctor of physical therapy who specializes in baseball rehab and performance, "and that's why Sandy is Sandy. He's just grazing around, and he'll spend all day here. He'll talk with everybody here, but he's working the entire time that he's here. There's always a purpose to what he's doing."

Yacoub and his staff, which includes coordinator Richard Jackson, DPT, will keep a watchful eye to ensure Alcantara is using proper form. The routine stays the same -- just with less volume in-season. Alcantara focuses on using his muscles the right way and hitting every muscle group, repeating and knowing when to increase intensity. Over the last two years, the workout has been refined to be tailor-made for Alcantara, who knows his body better than anyone.

"That's my routine," he said. "I don't need to change anything, I don't need to add anything, because I got really good results with my routine since I started getting here. I've got to keep doing my routine, work hard, doing the same every day: in the offseason, during Spring Training and during the season. It's something that I created, and it's something that gives me the result." 

Miami completed its second trade of the month on Friday, dealing Pablo López and a pair of prospects to Minnesota for reigning AL batting champion Luis Arraez.

The All-Star infielder is eager to get started with the Marlins, telling reporters via Zoom on Friday that he is “ready to go now.”

“I want to see [my] new uniform,” Arraez said.

Arraez will be the club’s everyday second baseman while Jazz Chisholm Jr. will move to center field. Arraez might also see time at first base behind Garrett Cooper.

Beyond his impressive glove and award-winning bat, Arraez has an infectious energy. He said that he’s looking forward to bringing “a lot of trophies and a lot of good energy” to the Marlins. 

“Everybody knows I'm a happy player,” Arraez said, “so I hope everybody goes to the Marlins’ [ballpark] to support me like in Minnesota. I'm going to miss Minnesota fans, but I got fans in Miami, too -- they text me a lot already. So I'm excited to be part of the Marlins.”

What overall pick was Josh Beckett in the 1999 MLB Draft?

A. 1
B. 2
C. 3
D. 4

Miami announced its Minor League coordinators for the 2023 season on Thursday. There are no outside additions to the crew, only role changes. Those returning to the same role are: field coordinator Patrick Osborn; pitching coordinators Scott Aldred and Tommy Phelps; senior advisor and hitting coordinator Tom Slater and hitting and catching coordinator Jeff Livesey. Those returning in a new role are infield coordinator Jorge Hernandez, international pitching coordinator Elvys Quezada and player performance coordinators Esmerling De La Rosa, Angel Espada and Frank Moore. 

Sept. 4, 2001: Top prospect rises 

A baby-faced Beckett froze future Marlins manager Joe Girardi with a curveball to record his first Major League strikeout. The 21-year-old right-hander would toss six scoreless innings of one-hit ball in an 8-1 victory over the Cubs.

B. 2

The Marlins selected Beckett second overall, which, at the time, was the highest pick in franchise history. A prep flamethrower from Spring, Texas, Beckett would make his MLB debut two years later on Sept. 4, 2001.

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