Baseball Power Training

Baseball weightlifting exercises to increase performance

Here are some great baseball training exercises to help strengthen your core and improve your performance.

Baseball weightlifting exercises to increase on field performance can be done with a few simple tools. One is the stability ball and the other are resistance bands. I use these tools everyday with my clients. They can be used with beginners and can also be used with the more advanced athlete. Enjoy this workout routine and if you have any questions please let me know.

Now that you have improved flexibility and stability through phase I of the baseball/softball conditioning program it is time to work on strength adaptations. Please note it is very important that you complete phase one prior to moving on to phase two. Phase two of baseball/softball conditioning will focus on strength development.

baseball training

Strength is important for injury prevention as well as it will assist in finishing the game without fatigue. As baseball/softball players fatigue their motor coordination deteriorates which in turn makes them change their technique. Another important reason for strength development is the fact that strength training sets the platform for power training which will be the focus of phase III of baseball/softball conditioning.

Please perform all the exercise with the specified tempo.
Start your warm up with your favorite peace of cardio equipment for 5-10 min. and follow it up with Active stretching.

NOTE: Your personal trainer should and MUST first perform an assessment in order to determine what areas should be stretched, then you can proceed to the strengthen phase of this workout. The above link will have most pictures for these following exercises.

One Arm Standing Chest Press
Major Muscles worked: pectorals, front deltoids & triceps

1. Start by standing in a squat or straddle stance.
2. One elbow out to the side in line with shoulders with opposite hand resting at the side or on hip.
3. Using a neutral grip, align the wrist and elbow on the pressing arm.
4. Draw your lower abdomen in maintain hip and foot positioning.
5. Maintaining proper posture, start movement by pressing hand straight forward and across the midline of your body.
6. Allow the torso and hips to rotate slightly towards the pressing hand.
7. Check alignment and positioning and repeat press, alternating sets with other hand.
8. It is important not to let your back arch or flex at any time during the movement.
9. This exercise can be performed in the incline or decline motions for variation.

Sets- 2-3
Intensity- Resistance band
Rest- 1 minute

One Arm Standing Row
Major Muscles worked: lats & biceps

1. Adjust resistance band (RB) to abdominal height around object
2. Stand in a split stance position. 1 leg forward, 1 leg back
3. Maintaining proper posture, start movement by pulling RB in neutral grip position toward the body, elbow at 90-degree angle pulling along side body.
4. It is important keep good posture and not bend at the waist.
5. Keep feet flat on the floor to maintain balance and stability.
6. Variation: Change to an elbow up position for rear deltoid emphasis.

Sets- 2-3
Intensity- Resistance band
Rest- 1 minute

Ball Crunches
Major Muscles worked: abs, core

1. Slowly roll down the ball while comfortably placing your head and neck on the ball with both feet STRAIGHT AHEAD.
Place hands on the side of head. Do not hold and carry the head!
2. Draw your lower abdomen inward toward your spine before starting the movement.
3. While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
4. While still maintaining the draw-in maneuver, lower slowly as far as you can control.

Repeat recommended repetitions.
Tempo: Up for 2 sec, hold for 1 sec, down for 3 sec
Experiment with different arm positions to vary the level of difficulty. Arms overhead will make exercise more difficult.

Sets- 2-3
Intensity- Body weight
Rest- 1 minute

Major Muscles worked: Quadriceps, hamstrings, and glutes

1. Stand in proper alignment with hands on hips and feet straight ahead.
2. Draw your belly button inward toward your spine.
3. While maintaining total body alignment, step forward descending slowly by bending at the hips, knees and ankles.
4. Use your hip and thigh muscles to push yourself up and back to the start position.
5. Make sure your knee does not go over your front foot.
6. Progression: Multi directional-Step at a 45 degree angle to the right from the 1st repetition and perform a lunge
Again lunge in straight ahead, then step to the left at a 45-degree angle. This completes the cycle.

Sets- 2-3
Intensity-Body weight
Rest- 1 minute

For correct exercise prescription contact your local Certified Strength and Conditioning Specialist.

   By Kevin Moses
Published: 9/7/2007

Baseball Strength Training

Most of the time, problems arise from doing the same movement over and over again (as in a baseball pitcher throwing a pitch or a landscaper pushing a mower all day), or, in the case of the fitness trainee, using machines that force you into using a … I recommend training with weight machines such as nautilus or life fitness if someone is a beginner to exercise, or as needed in a rehabilitation environment – when a large amount of control is needed for the PT.

Weight Training for Baseball Players

If you know baseball, you know how hard the training in baseball is and how innovative it is to perform weight training which is incorporated in a baseball training program, you would know how effective this training is in competitions.

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Information on Weight Training for Baseball Players

Baseball is known as perhaps one of the most inactive sports there is-by this I mean you don’t really have to be a top athlete to actually be the best at the game! Compared to other games there is far lese activity and running!

However strength is crucial in this game!

When you are strong, you can hit harder, you can be quicker at base-running and you will have stronger throws- all of which are the needed to win the game.

And isn’t that what all baseball players want to have the ability to hit home runs with ease? And make flying passes at the bases beating the throwers to the plate?

Now you can say that some players are gifted and can hit home runns without much training. But for most players , strength training is crucial if they want to excel at the game!

Fact is, you can be as strong and just as good as the most talented players through a solid weight training program no matter how skillful you are right now, your speed, muscle endurance and power can all be improved!.

It is undeniable what a good weight program can do to improve your game.

Evidence of this can be seen on T.V. you will find some baseball players aren’t as fast as they may be fit and they always get taken out at the plate by a faster player

Baseball primarily involves explosive movements with little endurance movements involved in it

For example -a slugger hits the ball then explodes to the plate then waits there until the next slugger finally hits another strike-which could send him to wait at the next base.

As you can see there is very little endurance required in baseball and there is more than enough time to catch your breathe at each play , plus you also get to rest after you pass home base.

So all baseball players should focus on explosive training workouts for both their upper and lower bodies.

The main focus however should be on upper body strength development!

However the best workout that any baseball player can perform is neuromuscular training, neuromuscular training is important for one reason, it improves neuromuscular efficiency -which is the rate at which your brain sends signals to your muscles (hands and arms- which is crucial for hitters).

Neuromuscular strength is what allows encourages faster swings and better hits.

However when it comes to pitching it’s a different story because a pitcher also has to be in good overall shape because pitching a baseball requires the work of the whole body: legs, abs, arms and chest

And its focus should be on explosive strength training, endurance is also crucial. I refer to endurance of the arms -pitchers need endurance in the arms because they have to pitch the ball repeatedly throughout the whole game.

All baseball players however can benefit from a good weight training program. Strength training will give every baseball player-Better performance, injury avoidance/career longevity, improved recovery rate, improve pitching speed, sustaining/increasing muscle strength and balance, and improved upper body strength

You can’t argue with these results. Fact is, a stronger baseball player will always out perform an average baseball player – if we assume they have the same skills!

Now as for a Hitter

A hitter needs to have strong arms for better bat swings etc .the main muscle for both a hitter and pitcher are the shoulder muscles. So emphasis should be placed on both the shoulders and arms!

The muscles of the shoulders are the main muscle for pitching and swinging.

And exercises that are good for hitting and pitching are: Internal/external rotation at 90 degrees bent-over raises medial rotation raises Dumbbell shrugs and Lateral raises

Hitters also need to have good neuromuscular connection it’s a must in almost all sports but more so in baseball

Hitter’s should perform their workouts with a repetition range of 3 to 4 to encourage neuromuscular strength development! This should be followed by a set of 6 to 8 repetitions on the next set to encourage maximum strength development.

And then finally a third set of 3 to 4 reps to encourage explosive strength development.

So all baseball players other than hitters need to follow the same method of training, using 4 sets that combine neuromuscular training with strength training to yield total muscular development!

This way of exercising will give hitters explosive power in their arms, the neuromuscular strength that his exercise builds will cause the hitter to have faster reaction times and allow them to hit that ball clear out of the park- which is helpful in winning games

Plus baseball players could benefit from swinging the bat as a drill! Swing drills combine Nero muscular training and strength training which will make the arms faster, stronger and leaner

Also needed for baseball is a strong lower body-.some baseball players prefer to perform plyometrics exercises in order to gain speed and power for more explosive runs.

One popular baseball plyometrics exercise is bounding which is excellent for increasing speed and explosiveness.

To make plyometrics exercises more effective, you need to perform squats – which is an universal exercise for working out the entire lower body

Squats should be used by all baseball players to increase muscle strength and explosiveness. Other good lower body workouts include: squats, lunges .leg raises, hamstring curls and calf raises.

There is another effective way to increase batting strength and speed and that is using a heavy bat to hit the ball!

A heavy bat is a baseball that is weighted and is used by hitters to swing at balls. This exercise drill stimulates the exact muscles used during a swing, so It is most efficient exercise you can perform for increasing hitting power and speed. Caution should however be used when using a heavy bar because there is a risk of injury of flinging heavy weights.

Now we move onto strength training for pitchers!

The weight training program here differs slightly; it becomes more specific because pitchers need arms that are powerful as well as enduring

They also need the endurance to last the whole baseball game
They should also use a variety of exercises to develop the whole body!
All workouts should be compromised of strength training, plyometrics and endurance training.
Here is an example of what a pitcher weight workout would look like:

Bench press
Should presses
Dumbbell front raise
Upright rows
Dumbbell flies
Bicep curl
Preacher curl
Triceps extensions
Front face extensions
Leg raises
Hamstring curls
Calf raises

As a general rule, perform 3-4 sets each and train explosively with repetitions in the 4-8 rep range!

More specifically: Pitchers will need to use 3 to 4 reps for power and mix it up with 10 to 16 reps for endurance.

Hitters might also perform 3 full sets of power repetitions! By that I mean, they should use 3 to 4 reps to build neuromuscular strength and power, which they will need for both throwing the ball and lasting throughout the whole game.

When it comes to medicine ball workouts, it should consist of

Medicine ball chest passes
Over head passes
Medicine ball crunches

This medicine ball workout increase power and neuromuscular efficiency

Which also helps to improve the range of motion and power of the body- because they will be performing explosive movements in a wide range of motion, which will develop power and increase the range of motion in the pitchers body.

For example, the medicine ball chest passes will increase explosiv
e power in the arms and chest, which will help with the power of the pitchers pitch.

Plyometrics baseball exercises would consist of the following:

Bounding jumps
Squat jumps
Lunge jumps
Box jumps

These exercises will develop the explosive power needed in the legs for explosive movements such as sprinting to the plates, which is crucial when it comes to winning games!

I hope you found this brief guide helpful, use it and improve your baseball game!


The Baseball Weight Training Program

If you know baseball, you know how hard the training in baseball is and how innovative it is to perform weight training which is incorporated in a baseball training program, you would know how effective this training is in competitions.

Baseball Pitching Mechanics Outrank Strength For Velocity

Which physical skill do you think helps more: strength or speed? When it comes to pitching a baseball, speed wins. No, strength training isn’t necessary to gain speed, either. First, the mind has to understand pitching mechanics.

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