Thursday, April 15, 2010

The Facts About Baseball Exercises and Training

RT Staff Note: The following is from

Fact: Increased muscle mass does not necessarily equate to more home runs, a faster fastball, or even increased running speed.

Fact: The "alactic anaerobic" (phospho-ceatine) energy system is the primary system used in playing baseball and softball, not the "aerobic" energy system.

Fact: The average pro baseball player is about the same size as a pro-football receiver or defensive back.

* The average pro-ballplayer is 6'0" tall, weighs 190 lbs., and has body fat of 9.4% as an infielder or 8.4% if they're an outfielder

* The average pro pitcher is 6'1" tall, weighs 190 - 200 lbs., and has 12.3% body fat

* The average pro catcher is 5'11" tall, weighs 190 - 200 lbs., and has 11.5% body fat

Fact: Throwing, hitting, and running are short-burst, high velocity, ballistic movements that require tremendous physical force and power.

To improve your hitting, throwing, or running you must use baseball exercises and drills that closely relate to the specific conditioning demands of these particular activities.

A 10 Point Checklist for Determining the
Effectiveness and Safety of Your Baseball Exercises and Overall Strength & Conditioning Program

The only sure way to review your baseball exercises and training program is with a Certified Strength and Conditioning Specialist who has experience training ball players. However, you should review your baseball exercise and training program for these common training mistakes:

1. Dedicating more than 10-15 minutes per session on "aerobic" or cardiovascular fitness with exercises like long distance running or biking

2. A weight lifting regimen that emphasizes building bulk - programs more suitable for body-building or football, like those found in mainstream fitness magazines

3. Lacks stretching exercises to promote muscle elongation and flexibility

4. A lack of power development baseball exercises, such as Plyometrics -- an effective training method that conditions you to combine maximal speed and strength to improve your performance

5. Under use of sprint/interval training

6. Doesn't explain or guide you through the Four Phases of Strength Training

7. Includes exercises that place your shoulder in positions that can weaken or damage this joint

8. You are experiencing excessive pain after workouts

9. Doesn't fully explain or illustrate how to properly perform baseball exercises, lifts or drills

10. Lacks supervision from or access to an experienced strength and conditioning specialist with experience in baseball and softball to monitor your progress

What To Do If You Find Flaws With Your Baseball Exercise and Training Program

If you have checked off three of these items you should have your baseball exercises and training program redesigned by a Certified Strength and Conditioning Specialist.

If you checked off four or more items and you have been training for more than a year, then you should DEFINITELY have your baseball exercises and program reviewed immediately.

These training flaws could lead to a potentially serious injury and sideline you indefinitely.

If you don't have access to a certified trainer who specializes in baseball, give Strength and Conditioning for Ball Players and the softball and baseball exercises in it a try risk free for 12 weeks. It is designed as a year-round program for baseball players to help them safely develop the kind of power, flexibility and quickness most players only dream of.


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