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Baseball Training News
Baseball Training?
i am a 14 year old boy and tryouts for baseball is quickly approaching. i have been weight training for quite some time but i am looking for specific excersises to improve in quickness, speed, bat speed, arm strength, and power.
What positions do you play?
Certain kinds of training. Full body exercises. There's no slow heavy movements in pitching, so lifting heavy weights - besides getting a general level of fitness before working towards a more specific level of fitness - makes little sense. You'd just be wasting time. You want to work on being explosive, tax the same system you'll be using on the field, and plyometrics help as well.
All workouts should revolve around variations of - and please note there are 20-80 variations of - the following...
Squat (or quad dominant exercises)
Deadlift (or hip dominant)
Push Press (vertical press)
Power Clean and Power Snatch (Olympic Lifts)
Pullups (Vertical Pull)
Pushups/DB bench (horizontal press)
Rows (horizontal pull)
Typically we will use a weight between 45-65% of a 1 rep max aimed an optimal bar speed and controlled, not slow and controlled. In order to gain fast-twitch a muscle must be exposed to that type of recruitment.
You have to find the right balance between weight on the bar and bar speed. Too heavy a weight and bar speed is very slow. Too light a weight and not enough resistance. The key is developing the ability to generate force.
Typically this happens using a weight between 45-65% of a 1 rep max.
Also, keep in mind that proper post-workout nutrition helps speed recovery so you maximize your training sessions and are fresher for the next one.
The general rule of thumb is a 2-1 carb to protein ratio within 30 minutes following your training session.
This can come in the form of a drink or whole food, but since most people do not like to eat immediately after their workout and are usually away from home when training, the drink is easiest way to get these nutrients.
In addition, the drink is absorbed by the body quicker than most foods.
For speed, sprints are great. You'll have to work the anaerobic system the most. I'd suggest doing ultra-short interval training.
3 sets of 5 repetitions of running 20 meters at 100% intensity, with a 25 second break inbetween each rep (so no lactic acid builds up), and after every set, walk for 2 minutes.
Then 4 sets of 5 reps of running 10 meters at 100% intensity, with a 20 second break inbetween each rep, and jog 2 minutes between sets.
Finally, 2 sets of 10 reps of running 10 meters at 100% intensity with a 15 second break inbetween each rep, and jog 2 minutes between each set.
If your performance begins to deteriorate, the set should cease and the two-minute break should begin.
And you should also do some aerobic fitness as well (ie. running long distances, try to run continuously for 60 minutes. Start off at first at a pace quicker than a walk, and do that for 60 minutes, then keep increasing the speed as the weeks go by), as it helps in quicker recovery from and increases the capacity to perform skill trials at practices, as well as increases mental alertness and tolerance to heat.
Other than that make sure your are doing hip mobility, some med ball throws and conditioning work on other days.
Now, for the first 5-7 weeks, just a general work out to build a good level of fitness is needed, but after that, any more strength gains would be useless and potentially counter productive. After building a good level of fitness, start working on sport-specific fitness like those listed above. I'd also suggest looking at http://www.BaseballTrainingSecrets.com
Make sure you do a dynamic warm up before you excercise, and before you play in any sport, as stretching reduces speed, strength, and force production, and doesn't decrease the risk of injury (it can actually increase it).
What you want to do then is a dynamic warm up:
High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups
For arm strength... realize that velocity doesn't come from arm strength. Arm strength would help in preventing injury.
I'm not sure if you're a pitcher or not, but throwing is a skill. To increase velocity, you can either get better at the skill, increase your speed of movement, or increase your momentum. That's true for not just pitchers. Velocity = Mass times Acceleration. If you put on the wrong kind of mass (like you if you trained like you're required to move 400 pounds instead of 5 oz [or 29-32 oz for a bat]), that won't show up on the baseball field positively. It'll hinder your speed of movement among other things (even increase injury).
Best of luck.
What is the best baseball training aid?
What is the best baseball training aid to improve hitting skills.
a good pharmacist
What is the best way to wash the Spring Training baseball caps?
Ive got a red sox spring training baseball cap from last year, and i really need to wash it, what is the best way to wash it without messing up the color and form/shape of it?
Put it in a dish washer. It won't get beaten up and lose it's shape.
What are good exercises at home for baseball training?
I am currently going into highschool. I am 14, and I am a starting shortstop on the highschool I will be going to baseball team. I am also a backup short for 18 & under AAU. I just wanted to know what are some good exercises to do during the summer(last day of school today) to help better my game. I know that weight lifting is dangerous if you don't do it correctly, so I need to know some tips, and other information, such as a workout schedule.
Hi Lights Unwanted,
The best thing you can do to improve your game is to practice your swing and practice your fielding and throwing to first base. These things should be done everyday and the reason for this is you are trying to develop muscle memory for your swing and fielding so when the game comes it will be automatic and you won't have to think about it. Here, is how to do each:
Developing Your Swing
Swing your bat everyday at least 100 times a day. These can be spread out throughout the day; however, you want to get 100 swings from both sides of the plate. In other words, swing the bat 100 times as a right handed batter and swing the bat 100 times as a left handed batter. This simple exercise will develop strength in all the appropriate muscles of your swing. By learning to swing as a switch hitter you are developing balance on your muscles, in addition, you could become a switch hitter.
Practicing your fielding
Much like swinging the bat, you want to get into the habit of fielding the ball the same way and making the same steps and motion when throwing to first. Also, by fielding grounders everyday, you will learn to be able to adjust for bad hops. As you take more and more of these grounders each day, you will develop the appropriate muscle memory.
Hope this helps,
Jack Elliott
http://www.baseballtrainingtechniques.com/Baseball-Hitting/
What is the meaning behind the name of the baseball training center "Frozen Ropes?"?
I can't seem to find a complete description of the significance of the name "frozen ropes" when it comes to baseball.
A frozen rope is baseball slang for a line drive. That phrase came about decades ago when somebody likened a line drive to a rope he saw frozen in winter. I once heard who coined the phrase but I forgot.
