Why is it that there is no player development from year to year, other than a player either getting taller or has an expanding waistline? Coaches need to educate themselves!
On-deck batters…. Using anything but a bat and paying attention to timing the pitcher can actually slow the swing and be detrimental to the plate appearance.
Here is the science:
In Search of The Perfect Swing…
Any breakdown in the proper mechanical, swinging motion in baseball comes at a cost. That cost is pitcher exploitation of an inefficient movement pattern resulting in less power and consistency at the plate.
Old wisdom says that you are either a power or contact hitter. Actually, they are the same biomechanically. New wisdom, with plenty of science to back up the statements, says power and contact efficiency go hand in hand. If a hitter gains power via effective mechanics, that same hitter will make contact with the ball with greater consistency, becoming a better all-around hitter. Just ask the Triple Crown and 2-time AL MVP Miguel Cabrera…
But, with the many traditions surrounding this great game, things are slow to change. Even when research provides adequate responses to adjust training methods or playing styles, many who are used to doing it the ‘old way’ still refuse to adapt because that’s the way it’s always been done…
First of all, there is no such thing as a purely rotational or linear hitter. These are the 2 most popular old methods. The next fallacy and completely nonsensical idea is that of extension hitting, made popular by Charlie Lau (even his most celebrated student, George Brett didn’t fully comply with the extension hitting model. Rather was a combination of the 2 more popular styles)
There are 3 important keys to go over.
1) Lower body movement is broad based, but can be more specific for power or contact performance.
2) Core differentiation is the movement sequence between the lower and upper body from feet, pelvis, shoulders and hands.
3) Swing release as the bat gains speed via rotating the body and the bat crosses through the impact zone, not sweeping through.
Cool technical info: Bat speed begins with the lower body, thus contributions to power occurs immediately upon foot contact with the ground and the weight shifts, not the upper body swing depending on rotation only and upper body strength. The power generated upon first foot contact, assuming the chain is not broken, allows the body to rotate and swing the bat at between 400-700 degrees/second. That’s incredible speed. This must be done in sequence, not in segments.
A) It all begins, regardless of hitting style, with a forward (linear) weight shift. The batter’s hip, center of gravity moves forward.
B) A meaningful connection is made with the front foot
C) The foot pushing against the ground create a force in the opposite direction, and both the front and back foot become engaged.
D) This ground reaction transfers energy up into the pelvis to assist in torque or rotational speed. This occurs in a fraction of a second.
E) Lower body accelerates rotationally around the lower spine. The core musculature engages and contracts, rapidly gripping the pelvis to accelerate the upper body.
F) At the upper body, thoracic spine area (shoulders and back muscles) decelerates and accelerates the arms forward.
G) As the bat moves rotationally through the impact zone, with max speed, collision is created with the ball.
These 7 steps are the ideal, biomechanically correct and field tested method for producing a swing that is efficient for a powerful at-bat and consistent appearances .
With school beginning, I felt compelled to write this article hoping it will help just 1 high school senior this upcoming year. I’m sincerely disappointed (make that angry!) with the education system and it’s lack of proper guidance for graduating seniors as they make their plans for their future. Many students are eligible for athletic scholarships. Yet, few are obtained. There are a list of reasons/excuses for this. For those who deserve and want to continue their education while playing the sport they excel in, the failures (not attending college) of the past are going to stop! Its absolutely possible to go to school! Read on to find out how.
If looking for an upper hand in the recruiting process, its all about getting educated on the process and then applying that knowledge in a proactive and effective way for oneself. I recently sat down with Southern High School graduate Sean Cruz, a pitcher for Indian Hills Community College in Iowa. Many of the things we discussed are mutual frustrations within the Guam school system, student athletes not knowing what to do in order to make it to the next level, because there is a lack of administrative guidance. Cruz mentioned nothing about assistance from an athletic director, or other school administrator but did note “My high school coach Kin Fernandez and also Shon Muna (from an outside organization), were an extremely big help with helping stay on track and to not lose track of pursuing my college baseball career. For that I am forever thankful to them.”
The easiest thing that any player can do to jumpstart their college baseball recruiting process is to become familiar with the entire process! Cruz turned to those who had previous aspirations, “Through out high school I was always interested and driven to go to college and pursue my college education and baseball career. With the assistance of a few former college baseball players, it was able to open my eyes to different opportunities on how to actually get to where I wanted to be. They informed me about different baseball programs all over the U.S. And that widened my view on college selections.” Taking the time to learn and gain the necessary information has nothing to do with talent level or performance on the field, and therefore can be done equally by anyone willing to put in the work.
College recruiting is all about being separated from the thousands of other players out there, everyone is always looking for an edge over the competition. Unfortunately, this often leads players to start focusing on the little details and minutia of the recruiting process and they lose sight of the big picture. From the coach’s perspective, being able to recruit successfully outside of their school’s local area or region can make a huge impact on the quality of talent on the team. Across college baseball, coaches rely on networking and personal relationships when recruiting players more than simply going after the best players they read about in the local newspaper.
No question it is crucial to have name recognition as a player, but people often don’t realize that they aren’t going to outsmart any college coaches when it comes to judging talent and finding players. For Cruz, his personal initiative helped him “all it took was a phone call…and the door opened for me. Actually taking the initiative to send the email or even a phone call to these coaches will make the difference in getting noticed and recognized as a potential student athlete.” The fact is that college coaches lean heavily on their personal network of contacts, whether it be high school/travel coaches, other college coaches, or professional scouts, when looking for potential recruits. College coaches have seen thousands of players and usually know the exact type of player to fit with the team.
On Guam, most players, parents, and coaches just do not understand recruiting, and most of the time aren’t great judges of talent either. While things like how long and from what camera angles a player should make during recruiting videos, how to present stats to coaches, and what to include in an extensive personal bio can help put the best possible foot forward, in the larger scheme of recruiting these are minor details. Producing a good video to show off playing skills surely won’t hurt. Players though have to realize that when a coach watches it each are going to be judging to the talent on the tape and that is it. Sure, that runner may have been thrown out stealing second base, or a touchdown pass caught for 85 yards in the game footage, but college coaches could really care less about how good plays look against average high school talent, coaches want to know what is the potential to perform in college. (THIS IS IMPORTANT) These are things that the quality of the video cannot help, instead, watching for specific tools. That means size, throwing mechanics, footwork, etc. When making highlight videos, it is important for recruits to tailor make the tape depending on what sport they want to play at the college level. Unless among the top players in the country, don’t expect to receive a scholarship offer just based on the highlight portion of the tape. When picking out these clips, the quality of video should be as good as possible.
1.Keep it relatively short
2.Know what coaches are looking for. Different sports require different approaches. For example, baseball and softball coaches aren’t looking for game footage, but rely heavily on clips that show specific skills. Highlight videos for sports like basketball, hockey and football are the opposite and should have plenty of in-game footage.
3.Video quality is important. Beyond just having high quality video it is important for athletes to make sure to use spot shadowing in the video. Coaches need to know who is on the field or on the court beyond just knowing a number. Use an arrow or a spot shadow on before the start of every highlight.
When thinking of recruiting most think of coaches going around watching players, not so anymore. On the baseball side, because the options range from elite Division I NCAA programs like the University of Texas down to small Division III, NAIA or Junior Colleges divisions, players will get a first hand view of the differences between athletic classifications. This is especially important for young baseball players to see, because there are many small Division I, Division II, and Division III colleges outside of the major conferences that offer great baseball programs and quality academics, but otherwise go unheard of to many. Saipan product Josh Jones who led the CNMI national team to a gold medal in the 2010 Micronesian Games, attended a small community college in the middle of Kansas. Now he is attending a Division II 4-year university in Western Alabama where they have had 13 players go on to play professional baseball since 1990. Not everyone can play at that top 25 school they dream of, but traveling to and touring to experience these less-famous schools firsthand can help open your mind outside of what you see on TV and add to your opportunities to play at the next level. After a tour like this, the player will be armed with the knowledge to put together a great list of schools that they will be a great fit for them academically, socially, and athletically. From a recruiting angle, the player will be able to use this knowledge to have a clearer idea on what type of schools they want to focus on when being proactive and contacting coaches on your own as well as attending college camps.
Something to remember is not everyone is lucky enough to play at their short list of dream schools, but with over 1500 college programs across the country, those really committed to playing in college can do so. If a student athlete from Guam wants to play baseball, football, basketball, tennis, or any other individual or team sport there is an opportunity somewhere. Sometimes you may require traveling across the country, but if an athlete really wants to play at the next level it’s more likely than not to find a good fit for both the player and the program.
Parents always ask, what should be done to get their son seen by colleges? What events are best to attend? Are college camps worth it? When it comes to world of college baseball recruiting, the answers are simple:
1.Attend national events such as Perfect Game;
2.Attend college camps;
3.Produce video and send to recruiters/coaches; and
4.Join a quality travel ball team.
Between practices, games, administrative work, and recruiting, a college coach’s time is spread very thin, so they must be as efficient as possible. Perfect Game, ProspectWire, TeamOne, and USA Baseball (among others) give coaches this opportunity by putting on national showcases and tournaments. Why attend these events? Simply put, because they are very good at providing the platform for high school baseball players to showcase themselves to college coach’s and pro scouts.
Camps (my personal favorite) are also a great recruiting tool for college coaching staffs as well as players. In addition to performing specifically for the coaches, and provide both the player and family the opportunity to see the school’s athletic facilities and campus. Also, attending a school’s camp shows interest by taking the time and money to attend the event. Identify five schools to play at and then attending those five camps is a great way to get noticed for these programs. Most college camps are held in the fall, and can give a good spring board into the spring and summer seasons.
Here are very important points to remember:
•Educate: It is vital to know the in’s and out’s of the process. Information on recruiting is abundant across the internet. The usual talking points are hit over and over again, so unfortunately most of it is very redundant. Try to find diverse perspectives and sources trust. First off, the average person does not know recruiting at all, so just having more information is in itself an upper hand over other players. Secondly, there is so much misinformation out there coming from coaches and parents, it can actually hurt more than help if only listening to them- find as much info as possible. However this is only the first step.
•Don’t Rely on Others: Probably the biggest benefit of getting a grasp on the baseball recruiting process personally is to avoid being completely reliant on others. Whether it is a high school coach, travel coach, friend, or a recruiting ‘service’, never be completely reliant on someone else. Most of the time even though that person may mean well, the effort cant match that of the actual student athlete. The last thing you ever want to do is put your faith in someone else and then one day realize you came away empty handed when they didn’t come through. Remember coaches and ‘marketing’ services have other players besides you they are looking out for, while you only have yourself.
•Keep an Open Mind: If your goal is to make it to the next level in baseball, keeping an open mind throughout the entire recruiting process is a must. This not only applies to what schools an athlete is looking to attend, but also in what travel teams played on, what positions on the field are played, and what events are attended. As the saying goes, “there are many ways to skin a cat.”
•See It Through: If the dedication is truly there to make it to the next level, see the process through all the way until the end. There will certainly be ups and downs- the top school may not recruit, maybe not make the best travel team that was tried out for, or may not be able to commit as early as had hoped. Very, very few people have the recruiting process go exactly the way it’s dreamt up to be. Keep an open mind and stay the course, a student athlete will get where you want to go.
The trend in college baseball recruiting is that prospects are committing earlier and earlier as a whole. Schools are building relationships with prospects as early as their freshman year and in some cases you are getting verbal commitments at the beginning of their sophomore year. Now a verbal commitment is just that verbal, it is not binding and is only the prospects word that he will come to that school. Early signing period for baseball is November 8-15 of their senior year, which means a lot of things can change in that time. Schools are putting a big emphasis on getting commits earlier.
With prospects continuing to commit earlier, players need to be proactive in the college baseball recruiting process, the longer you wait the more spots are filled. Cruz points out “Taking the initiative and taking the risk also sacrificing time away from family are the most important things I have to stress. There’s going to come a time in life where you’re going to have to make those moves.” Take the time to find the place to play that is right for you. The Southern High grad adds “Also venturing out of just the “West Coast” will open many more opportunities in succeeding in college athletics and also education. I attend one of the best programs for not only baseball, but in education. So there is more to just California or Washington.” I couldn’t agree more!
At the end of the day, while the process of recruiting and marketing oneself is very important, it is even more important to never lose sight of the bigger picture, which is constantly working to become a better player and prospect. It can be tough to look in the mirror and realize it’s not just a matter of lack of name recognition that is keeping an athlete from reaching the next level, but that one has to improve to get where they want to go- it may be on the field, perhaps in the weight room, or getting the grades up in the classroom. Once this is realized, the athlete will be able to put the time and effort into working on the right things.
As we ended our conversation, Cruz reiterated his main point, “Take the initiative to become educated on this process. Don’t wait for someone to inform you of potential avenues to take that will get you into college. Do it yourself!” This is especially true when the lack of high school guidance is severely lacking, thus leaving many otherwise qualified student athletes a chance to play a sport in which they love at the next level and obtain an advanced education at the same time. “Playing it safe all the time will get you no where, but actually taking the risk to grow will bring you more opportunity to succeed” he added. Well said!
A Pitcher’s Throwing Program: Truth- Good, Bad, and Ugly Before I begin this important topic examination I’d like to share a video of a program that has taken America by storm over the last half decade or so. Many teams from high school level through college up to the Major League are using this program. Jaeger Sports Baseball Throwing Program — ‘360 t…: http://youtu.be/9w3xwYIx17s An interesting Sports Illustrated article explains the reason why the popular program has taken off due to injury. http://sportsillustrated.cnn.com/2012/writers/albert_chen/05/07/dylan.bundy.trevor.bauer.long.toss/?mobile=no The initial impression is that this might be the greatest program ever developed. But upon examination at what exactly happens during this Long Toss program, the other products sold and demonstrated in the video for the exercises we might discover an entirely different outcome. Let’s go to Spring Training 1996, there was a huge paradigm shift in a short period of time as players were making significantly more money than ever before. A baseball player’s arm (especially pitchers) took on new meaning as there was so much more at stake — and this put even more emphasis on the medical community’s role of “keeping players healthy” and “preventing them from breaking down”. Back to today. Have injuries really been reduced over the years? Let’s take a quick look. This is the list of names of MLB players to have Tommy John surgery, year-by-year. http://mlbreports.com/tj-surgery/ The Long Toss Program, from what I have just shown has not reduced the amount of injuries at all. And, I will argue it has INCREASED the problem. Nor does it miraculously increase pitching velocity as advertised. After watching the video and listening to the what is described as “stretching out the arm”, exactly what does that mean? Do the creators even know? What is being stretched during the long toss program? Perhaps the rotator cuff muscles. If this is the implication, doing so may be a unhealthy prescription for disaster. As a pitcher, shoulder mobility and scapular stability, not stretching and being loose are most important. Sometimes even a tight shoulder is better than a hypermobile dangling shoulder joint. (I will get into the possible correlation between the “increased” strength of the rotator cuff muscles and elbow problems later in this examination). Perhaps the video trainers definition of arm being stretched out is the elbow being fully and forcefully flexed as the ball is released. On this idea, I’d like to expand just a bit. The (UCL) Ulnar Collateral Ligament connects the Humerus to the Ulna on the inside part of the elbow. The motion of throwing is already a stressor to this area. Repeatedly, forcing the elbow into extension or “stretching” further stresses and overuses this ligament. It can rupture, then, at any given moment. Rather than waste the motion on attempting to stretch the arm, using long toss programs that force pitchers to adjust their throwing mechanics, why not work at shorter distances and even more bullpen mechanical work to learn how to use more of the entire body while delivering a pitch and not just the arm? To give credit to my position, I will use Dr. James Andrews and his studies on proper throwing mechanics at the American Sports Medicine Institute to support my claims above, as he is generally thought of as the orthopedic surgeon of record when dealing with sports injuries and certainly Tommy John surgery. You can read his case studies here: http://www.asmi.org/asmiweb/research/baseball.htm. “Throwing from flat ground produced a shorter stride and less shoulder external rotation at foot contact, more elbow varus torque during arm cocking, a more upright trunk at ball release” quote from Dr. Andrews’ case study on “Interval Throwing Program” Dr. Andrews’ case study on “Shoulder Abduction and Lateral Trunk Tilt Influence the Peak Elbow Varus Torque During Pitching” states: “The combination of 10 degrees of lateral trunk tilt and 100 degrees of shoulder abduction produced the minimum peak varus torque among all conditions in the study. Thus, the results of this simulation study clearly show that shoulder abduction angle and lateral trunk tilt have an affect on elbow varus torque and thus can be helpful in reducing stressful forces on the shoulder and elbow during pitching.” You can read Dr. Andrews’ case study on “Biomechanics of Elbow Injuries During Throwing” to learn about Elbow Varus Torque here: http://www.asmi.org/asmiweb/research/usedarticles/elbow_injuries.htm So, how can we truly train to prevent arm throwing injury? The very first step is proper instruction on how to throw from the first time baseball is played in youth league. After that (and this is going to be very controversial) eliminate the pitch count restrictions. Yes, that’s correct! Pitch counts limit development. At the same time, this places responsibility on the coach, parents and the player to know when to stop pitching. As soon as a coach or parent notices a drop in velocity or the player is fatigues it is time to end for the day and call in a reliever. Until very recently, pitch counts were not utilized for many years in pro baseball. The main factor was how successful the pitcher was. If his velocity went down or he was laboring, the pitcher was simply taken out. Common sense ruled the day. In 1987, there were 106 performances where a pitcher threw at least 140 pitches in a Major League game. Eight years later in 1995, that total was only 36. The protocol by the late 1990s was 120 pitches as the limit to keep pitchers healthy. Yet, from the data provided this has not kept pitchers healthier. Is it possible to train every pitcher using the same program of nothing but long toss and rubber bands? Absolutely not! Even the Jaeger sponsored athlete says “cookie cutters are for cookies” when referring to recommending a set number of exercises or reps or in my opinion even the EXERCISE itself. The bands that are made reference to in the video and are a very popular product for sale are for a used for a variety of movements as well as concentration isolated exercises. However, it’s extremely important to note that when doing isolation exercises, proper form is a must. The video description does not show proper form. Not every player needs every exercise. Only a qualified individual with a solid background in functional movement can determine if these are even necessary for a particular thrower or not. A pitching coach or salesman is not. And, this may in fact, get players injured. The rotator cuff is a combination of 4 muscles that perform movement of the shoulder. This is a small group of muscles and each has its own purpose working alone or in conjunction with one another, as in performing a throw or similar activity. (will explain later). However, development of this group is a double edge sword. It CAN prevent injury especially on the delivery and follow through phase of the pitch. It CAN also create injury by becoming overworked and creating other SHOULDER problems. Additionally, since strengthening the muscles in the upper back and shoulder are the target, other areas become neglected. As mentioned previously, the stronger the shoulder becomes, the weaker the elbow may become. Why is this? The elbow is a joint that is connected with LIGAMENTS, flexor and extensor tendons. Not muscles groups. Thus, the elbow joint is developmentally compromised when placed with disproportionately isolated shoulder and upper back training. Isn’t it possible to see the correlation between an increased rotator cuff group being able to handle more stress thus throwing harder but the elbow joint not being able to tolerate the stress so it becomes injured? Medical studies are being performed on this theory. I personally think they will reveal the theory to be conclusive to a high degree. The proper training program begins from the ground up. It starts with the feet and involves the entire body, not isolating the shoulder. Equal total body development is ideal for proper injury prevention. Total body development isn’t defined as going to a gym and performing leg pressing exercises or endless bench presses. It’s defined by multiple joint total body movements, from the ground up, using pulling, pressing, explosive multi-plane movements in a controlled manner.This includes bending, twisting and turning while moving the weight. That is how you train! In viewing the video at the beginning, you’d get the impression that if you did the long toss and isolated shoulder exercises you’d automatically increase velocity to your pitching. But what happens when an individual pitcher has already reached their maximum potential and they tried this program? Would it benefit? I dare say not. Otherwise, every professional pitcher would do this program and every pitcher would be able to throw well over 100mph and increase each year. Using the example of a professional player at the top level, I’m chosing to use Rafael Nadal. He turned pro in 2001. He, like every other tennis player has increased the speed of their 1st serve. How? Absolutely NOT by standing on a football field and hitting the ball as far as they can. Absolutely NOT by lowering the net (representing throwing on flat ground) and hitting the serve across the court. And absolutely NOT by hundreds of hours of isolated stretches and strength exercises. What tennis has correctly executed was incorporate proper mechanics with movement exercises. The result is stunning! Not just an increase yearly on individual player average serve speed but individual maximum. And new world records as well. Knowing a players limitations, their weakness and building a foundation from that is a major key. From there an individual customized program is developed. A pitcher must understand why he performing this movement and how it relates to performance on the field. A balanced combination is imperative to a successful program that includes no throwing over the distance where the pitcher will break form. If that distance is 150ft then so be it. If it’s 200ft that’s OK also. As long as good form is maintained. But as soon as the ball archs and a crow hop is necessary it is time to stop. Balance also includes proper conditioning of the entire body, not just isolating the rotator cuff muscles. And finally, the pitcher is meant to throw. So let him. The body is a remarkable machine. It can recover from great demands if properly addressed. This is the program we use with pitchers at Next Level Dynamic Sports Performance, a hybrid of Eastern and Western philosophy. Not 1 has become injured and the coaches rave about the pitcher’s durability. Can’t complain about that! Until next time…
With the local adult baseball leagues in the early stages of the year, I wanted to post this information to answer many questions and requests I’ve received.
To start off, this topic is schedule dependant. I prefer to have the most challenging lift after a game at the beginning of the week. I also suggest giving players a full day of rest before a game day, but do so without interfering with the overall training effect. Rather than 2 full-body workouts, I have my position players perform a full-body lift on Monday, then a lower body lift and upper body lift back-to-back for Wed-Thu or Thu-Fri (again depending on game schedule and needing 1 day rest before a game). It is also a good idea to monitor how many innings he’s getting on the field. Some feel better when they lift more often, or those who simply aren’t getting much playing time and really want to continue developing.
These players get enough movement training just from taking ground balls and sprinting during warm-ups and practices, so there usually isn’t any need to add extra movement training to their programs. On another note, we also keep medicine ball volume down because position playets are already doing a lot of high volume rotation with their throwing and hitting. We do have them performing their foam rolling (self myofascial release) and mobility work daily, though.
Starting pitchers should be treated as once-a-week starters. This is if they don’t play another field position. It’s best to try to pin down one particular day of the week when he is a starting. If he starts on Friday, he’d want to lift Saturday and Monday or Tuesday. Moreover, if he strength trains on Monday, he’ll have the option of getting in another good brief, light session on Wednesday. Like the position players, our pitchers take part in daily foam rolling and mobility work.
Relief pitchers, though, are a bit different. Their schedules are very unpredictable; they might throw Wednesday, Friday, and Sunday – or they might only throw on Saturday and then have six days off. What to do? I say that when there is chaos, give people structure – and that’s exactly how I manage relievers. I’ve found that most guys appreciate having at least one part of their routine set-in-stone – and scheduling strength training sessions can be just that.
So, assume that every reliever lifts Monday and Thursday – even if he may have to pitch Thursday night and the stated rest day before a Tuesday night (just pare back volume in the session). As long as new exercises are not introduced, he shouldn’t be sore and interfere with performance. There are relievers in pro baseball who lift all the time on days that they wind up throwing – and many actually report that they feel better on the mound when they’ve already lifted that day. Our players at Next Level Dynamic Sports Performance train on thesame-day to get in their movement training, anyway – and nobody has ever complained about sprinting during warm-ups.
Additionally, if a relief pitcher has a particularly long outing and knows he won’t be back to throwing for a few days, treat him just like a starting pitcher and lift within 12 hours after the game; possibly an extra strength training session for him during that week.
Sample schedule for a position player with games on Thursday and Sunday
Mon: Practice and strength training (whole body)
Fri: Practice and strength training (whole body)
Sample schedule for a pitcher with only one start per week
Tues: Strength Training (lower body emphasis, core, and light upper body)
Wed: Movement Training
Thurs: Low Volume Medicine Ball Work, Strength training (upper emphasis, plus low volume lower)
Fri: Movement Training
Sat: Very light Strength Training (mostly upper and core work)
Sun: off completely
If this pitcher was playing the field on non-pitching days, simply drop the movement training and eliminate either the Thursday or Saturday strength training session.
This obviously doesn’t include the “throwing program” component. As stated previously, I do not believe in long toss for pitchers. Pitchers would throw their bullpen session on Fri. Additionally, they’d be playing catch on some of the other days, too, of course. No need for extra throwing.
Baseball in Guam getting underway at all age groups. Over the last week to 10 days, I’ve received literally dozens of emails, Facebook messages, Tweets, text messages and phone calls on the topic of in-season strength and conditioning for baseball players.
Before I get into specifics, I’m going to outline basic concepts. In the following days a seperate blog will be posted for each age group that should train.
1) Leave the equipment at the training facility or home, don’t take it to the field.
This is referring to rubber tubing or bands in particular. You don’t take a bench and squat rack to the game or practice do you? Then why take bands? Mostly these are used for rotator cuff exercises. At the field it’s not necessary. In a nutshell, I tend to stick with 2x/week “conventional” rotator cuff exercises (mostly external rotations) and 2x/week rhythmic stabilization drills. In conjunction with the rest of our overall program – which includes compound upper body strength exercises (horizontal and vertical pulling exercises, in particular), rotational movements, deceleration catches, core stability drills, lower half strength exercises, soft tissue work, mobility work, etc – we cover all our needs for keeping an arm healthy. Why on earth would I add more rotator cuff exercises to my program when I’m already increasing throwing volume, intensity, and frequency because of the season? The rotator cuff is already getting abused – so there is no need to work it any more with daily tubing circuits unless they are just aimed at improving blood flow.
I believe that many pitchers (and position players alike) overuse their arms during a season simply because they add, more and more to their program without fully understanding the outrageous eccentric stress that’s placed on the arm during throwing. And, for those who insist that doing lots of in-season rotator cuff exercises has kept them healthy, this may be the case because they weren’t that prepared at the end of the off-season.
2) I don’t have my players do much in-season medicine ball work. During the season, players are about as far to the “absolute speed” end of the continuum as they can be, as they’re hitting, throwing, and sprinting. With the overwhelming amount of “accidental” power training taking place, I feel that it’s best to stay at the other end of the spectrum. You can spend more time ttaining in the middle during the off-season.
That said, at Next Level Dynamic Sports Performance we do utilize a small amount of medicine ball work during the season. Usually, it’s predominantly done in the opposite direction of a player’s swing/throw; in other words, a right-handed hitter would perform left handed medicine ball throws. We might also do a small amount of overhead work just to maintain power within this range of motion (as well as the thoracic spine and shoulder flexion mobility that goes with it).
3) No distance running for any player. The most any player would EVER run during a game situation is 360ft (120yrds) and its ONLY with a home run. Work on various sprints of 180ft, give or take 90ft depending on the day. Anything more is not just unnecessary but useless and counterproductive. To be blunt: coaches who have their baseball players run long distances are either lazy or flat-out stupid (or both).
4) Less is more and quality over quantity for in-season training. Rarely should an in-season strength training program session last more than 35-40 minutrs. However, a player might be in the gym longer than that for prehab, regenetation and/or targeted mobility drills.
5) Start with low intensity then increase. We usually keep the volume and intensity lower in the first week of the program to minimize initial soreness. Then, once the familiarity with the exercises is in place, we can imcrease in weeks 2-4 (or 2-6, if you opt to extend a cycle a bit longer).
6) Exercise selection changes a bit in-season, but the basics still apply. We’re still using a lot of compound, multi-joint strength exercises, but there are a few modifications. In-season, I tend to utilize more horizontal pulling (rows) than vertical pulling (pull-downs/chin-ups). We use a lot of vertical pulling throughout the year, but never really go above once a week during the season, as some guys can get a bit cranky in the elbow with the amount of weight it takes to make them challenging. NY the way, if you want some of the benefits without the elbow issues, you can perform the crossover reverse fly.
Especially with pitchers, I utilize more push-up variations than dumbbell/barbell bench pressing during the season. Push-ups allow the scapula to move more than confined when laying on a bench. If we wind up doing three days of horizontal pushing, two will be push-ups and one will be dumbbell pressing. If we do two days, it’s one of each. If it’s only one, it’s a push-up. We have several different variations from which to choose, so athletes are actually far less likely to get bored with them than with dumbbell pressing, anyway.
7) Maintain mobility. Even though I’m a Strength and CONDITIONING Coach, the truth is that we could probably scrap the conditioning part with respect to baseball and replace it with “mobility.” Guys don’t get hurt in-season because they lose strength; they get hurt because they lose mobility. All the eccentric stress leads to significant losses in mobility, as does all the standing around leads athletes to miss out on basic functional movement patterns like squatting and lunging. At Next Level Dynamic Sports Performance we are more than just a “weights coach;” or a “trainer” there are other things to address!
In the next blog installment, we’ll talk about in-season training for the high school baseball player.