If you like to energize your game, gain more overall power, enlarge your running speed, and reduce your chances of hurt, you have to develop a coaching program that will power-up your game. Read on to learn how.
I. Benching & Baseball Dont Always Mix
Baseball is a game of explosive power, no longer brute strength. Baseball requires you to stop, delivery, react and explode. You need to teach your physique to be strong at loads of angles. Standard weight lifting techniques (such as benching, shoulder presses and curls) wont do a total lot to improve your baseball/softball performance. Why? Because the strength you develop from general weight lifting contributes very little to actual on-field performance. Read on and Ill explain why.
II. Train for the Game
Baseball is about speed, explosive power, agility and endurance. Like most other sports, it involves physique quickness. When playing ball, when was the last time you pushed something heavy off your chest (in particular while laying down), or lifted something heavy over your head (while sitting)? See what Im getting at? A bigger chest, arms or shoulders doesnt equate to more home runs, stolen bases or a faster throw. You need to teach your muscles to perform the hobbies that make up baseball. This type of training is known as sports-categorical resistance training. Basically it involves imitating the muscle and joint hobbies that make up baseball skills – like hitting, throwing, catching and running.
III. Core Training is Key
Core muscles, such as the abdomen and lower back, play the biggest role in baseball. Think of your core muscles as the car engine and your legs as the wheels. If your engine isn't tuned -up or your tires are flat, how fast do you think that car will go? Same thing with your physique, if your abdomen and leg muscles are weak and get tired easily, how are you going to generate the quickness and power at bat or on the field?
IV. How to Play with Power
In order to make those big plays you have to pay with power. Throwing, hitting, and running are short-burst, high velocity, ballistic hobbies that require tremendous actual power and power. Small increases in your ability to generate power in your wrists, forearms, shoulders, quads, glutes and calves can make a vast difference in your overall game.
V. General Strength Training Guidelines for Baseball:
1. Vary your workouts and training substances – use free weights, physique weight, therapy balls, and tubing.
2. Avoid over the top pressing hobbies with heavy weights (risky for the shoulders).
three. Train your lower physique with heavier weights.
four. Train your upper physique with lighter weights.
5. Never forget to teach the core of the physique (abs, hips, glutes and lower back).
6. Take special care to strengthen your rotator cuff shoulder muscles using light dumbbell weights.
If youre attempting to find the type of peak conditioning that will assist you to play longer, harder and make those big plays late in the game, you have to develop more power behind your game.
*This article was prepared by Len Glassman, Nationally Certified Personal Trainer and Head Partner at Personal Best Fitness Center in Garwood, New Jersey. Personal Best specializes in sports categorical, goal-oriented training of athletes of all ages and talents. Len can be reached at 908-789-3337, or you can check out Personal Bests Website at www.pb-fitness.com