Baseball Training- strength and conditioning for the baseball player

Strength and conditioning for baseball is now an important cog for the baseball athlete. Strength training programs are now a part of the baseball players' routine. In the past, weight lifting was not a significant part of training. The fear was that a player may get too bulky and thus restrict power (specifically rotational power).Lack of bat speed, limited throwing power, as well as reduced speed for positional play and base running was seen as being a result of strength training with weights.

Of course, now strength training should be implemented in the baseball players’ routine. Why? Because of the duration of the season, maintaining strength will keep power gains constant. Power, speed and flexibility training routines also should have been implemented. If these routines are manipulated properly throughout the year, strength should be a huge plus to the player not a disadvantage. Free weight training for strength when administered correctly WILL NOT CAUSE LOSS OF POWER AND SPEED.

Conditioning for the baseball athlete is one where speed acceleration drills (like 10 -50 sprints) definitely should be utilized. Speed endurance drills ( one example is 6 x 25 yd sprints 2-3 times allowing for 3 ½ - 4 min. rest in between sets),agility and quickness drills and a general conditioning run to train your endurance should also be utilized.

Running ½ to ¾ speed the length of track and walking the corners and/or a 6 minute run on a track are examples.

The former should be performed for least 10-12 times 2-3 sets with 3-3 ½ min. rest in between sets . For the latter, the number of laps should be recorded.

Speed acceleration drills should be done at least 2 times a week with 3 days rest in between. Speed endurance drills, I find can start about 3-4 weeks after speed acceleration work. Your primary focus is building starting speed and refining mechanics. Having accomplished that, start adding speed endurance drills slowly into your routine.

One drill once a week is fine.

Conclusively, always perform a warm-up that hits the scapula, lats, and rotator cuff musculature of the upper body and lower trunk, hips and ankles of the lower body. Remember to do movement based not static (holding) for warm-ups. Static warm-ups have a tendency to fatigue the muscle and you don’t want that before your training.

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