Body Building Guru

Baseball Strength Training for optimal gains

Baseball is a popular sport cherished by a number of individuals in the United States. It requires strength training for conditioning, speed training and flexibility. Players of the major league also use plyometrics and Olympic lifts in order to increase the power of the lower and the upper body. Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. It is a cluster of exercises that revolves around gaining strength by making the use of gravity or elastic forces as opposed to muscle contraction. It plays a significant role in the development of baseball players who tend to be lean and quick. Baseball strength training increases batting speed, striking power as well as throwing velocity.

Strength training through plyometrics or ballistics improves a baseball player’s speed and agility, thereby improving the overall performance in the sport. It also improves throwing and batting velocity over and above conventional weight training. Shoulder injuries are a particular concern in baseball. Pitching places an excessive amount of stress on the shoulder complex. Strength training helps prevent various injuries, increases the flexibility of the body, increases resistance to injury, improves joint functions and tendon, muscle and ligament strength. Specific exercises can be adopted in a baseball strength training program to augment the performance of players.

Principles involved in baseball strength training:

Baseball players require a lot of strength, flexibility and power to perform well in the sport.

Speed training: This increases agility speed and acceleration which are the most important physical trades of baseball players. It also lays emphasis on the application of the correct techniques of the sport. It enables to perform well during the sport.

Flexibility and stretching exercises: Flexibility training is a key component of major league baseball training sessions. It lays emphasis on increasing or maintaining the range of movement which is likely to support all baseball specific forms.

Fore arm rotator exercises: Most baseball players are susceptible to injuries of their shoulder. These exercises are used to target vulnerable muscle groups that may be neglected with traditional exercises.

Various types of baseball strength training programs:

Four phases of a baseball strength program: The four phases of a baseball strength program are:

Off-season: This is also called the closed season or transition phase. Little or no competitive baseball is plays at this time.

Early pre-season: This is a period when the players first return after the break. They undergo general training that gradually transform into intense training sessions.

Late Pre-season: At this time training is most intense. It is targeted to peak as the competitive season begins.

In season: At this time the emphasis is on maintaining the pace developed during the pre-season. The amount of training tends to be lower to accommodate games.

Key components of baseball strength training:

The training program which takes place for twelve months is split into four phases which are further broken down into smaller phases or cycle. The smallest cycle comprising of one weak of training is known as the microcycle. The intensity of training varies within each cycle, phase and period.

Foundational strength: This is the balanced base of strength in all major muscle groups, particularly the co-region. This form of strength training targets the joints tendons ligaments and connective tissue and helps the body to maximize balance. Uneven stresses are placed on the body by the sport. Pitchers throw forcefully with the same arm thousands of times a year. This develops the muscles on one side of the body more. Such imbalances lead to chronic over-use injuries. Strength training helps prevent this effectively by re-developing the natural balance between the left and right side. The muscles of the trunk and lower back connect the upper and lower body and support all movements. They are the link through which all movements pass. One of the most means of developing foundational strength is through circuit training.

Developing maximal strength:

This is the second phase of the training program which aims at developing maximum strength. It is the most important part of this training as it focuses on the amount of weight you can lift in one repetition. This is the base for the development of muscular power and speed and is one of the most important components of the training. It plays an important part in increasing your strength to the peak and in converting it into explosive power as the competitive season approaches. The more maximum strength is you have the greater is your potential for speed and power.

Conversion to power:

This is one of the most crucial aspects of baseball training for strength which lays emphasis on the fact that the stronger you are the faster you can hit or throw. In order to accelerate quickly, pitch forcefully and hit powerfully you have to be able to apply maximum strength. Power is a combination of strength and speed and when either of the two is increased without reducing the other your explosive power automatically increases. During the off-season it becomes critical to maintain the gains.

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Ball Stretching: Pleasurable stretching exercises

Stretching is a popular form of exercise performed by most athletes and individuals. It relaxes the body, increases blood circulation and increases resistance to injury. It also plays an important role in decreasing muscle soreness if performed during warm up and cool down sessions.  There are various types of stretching exercises that are performed by individuals of various age groups in order to increase the body’s flexibility and range of motion of the joints. These include, back stretching, ball stretching, fitness stretching, chair stretching, chest stretching etc.

Ball stretching exercises are great for relaxing the body and mind. They release muscle tension, expand the tendons, increase blood circulation and improve the body’s structure and alignment. These stretches are not only pleasurable but also adjustable depending on the needs of the individual. They help de-stress the body and play a significant role in relaxing the mind while regulating the structural and muscular disproportions of the body.  Ball stretches can be performed by both men and women at any time and anywhere. These exercises must be done with great care in order to avoid any injuries.

A stretching ball is also known as fitness ball, therapy ball, Swiss Ball, gym ball, stability ball, balance ball, body ball, etc. It is a large inflated ball that comes in a number of sizes measuring around 35 to 85 cm in diameter. A fitness ball acts as the surface on which exercises are performed. This enables the body to respond to its instability and work the abdominals and core body muscles.

Exercise balls are used for both physical therapy and exercise to help with conditioning and strength. Since you tend to use more muscles to keep you balanced on the ball while doing exercises normally performed by sitting, lying or standing, these balls provide a deeper conditioning effect. When used with physical therapy rehab exercises, these balls can promote flexibility, coordination, motor skills, strength and balance. They can also be used in sports medicine, Pilates, aerobics, yoga and as birthing balls. They are perfect for stretching, improving posture and performing balance exercises.

Fitness ball stretching exercises:
There are various fitness exercises that can be performed by athletes. The following exercises target at flexibility, and stability using an exercise ball.

Chest stretch: You must lie with your face upwards on the ball and roll down until your back is supported. Relax your hip and head and let the arms fall on either side and feel the chest muscles stretch. Hold this position for about 15 seconds and repeat.

Whole body stretch: Stand with your leg wide apart and place your hand on the ball rolling it. Press your chest towards the flow to stretch the back and hamstring. Hold for 15 seconds and repeat.

Back stretch: You must stand facing the wall with your right hand atop it and the thumb pointing upwards. Roll the ball towards the left and keep the hips square. Hold for 15 seconds and perform the exercise with the other side and repeat.

Balance the ball: Stand on your left leg with your right leg stretched behind you and hold the ball above your head. Lower the ball slowly towards the floor. Sweep the leg up behind you and balance, using the ball for support. Roll the ball a little upwards to elongate the body from head to toe. Hold for 15 seconds and repeat with the other leg.

Modified half moon: When you are in the balancing the ball position on the right leg turn your body in such a manner that your hips face the front and sweep the left arm directly above your shoulder. Hold for 15 seconds and repeat with the other side.

Lunge stretch: Place the ball under your body taking a low lunge position with one leg forward, the back leg straight out and balancing on the toe. Make sure that you are resting on the ball. Bring your hands above your head and then in front of you. Hold for about 15 seconds and repeat with the other leg.

Stretching exercises are performed to increase the body’s flexibility and stability. They play a significant role in lengthening shortened muscles as tight muscles impact the movement of the lower back and pelvis leading to pain, particularly, due to unaligned tightness. Short muscles also affect the joints and ligaments around the muscles. This can results in pain, poor posture and injury. Stretching helps us maintain muscular balance and lengthen all muscle groups.

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