What every baseball player should know? Strength training is essential to any ball players program. The game of baseball requires you to use all the major muscles of the body to perform baseball tasks such as hitting, throwing, catching, and running. Unlike bodybuilders who train in single joint movement, baseball players need to train like the athletes they are. Not by using isolation exercises or machines you need to train like the body moves in multi-joint movements. Functional strength training should be thought of in terms of a movement continum. As athletes we are constantly using movements such as pushing, pulling, lifting, bending, extending, jumping, and running. The primary goal of functional strength training is to have improvements in strength from one movement to another. In functional training it is important to train specific movements, not muscles.
Functional Exercises to strengthen your Shoulder and increase your Fastball
Pull-Ups overhand, underhand, wide grip, close grip, over under grip, Inverted row, Push-Ups, Staggered Push-Ups, Stability-Ball Push-Up, Dumbbell Rotational Push-Up, Upside down Bosu push-ups, Feet-Elevated Push-Up, Push-Up Bridge, Shoulder Bridge, Side Bridge, Back Bridge.
Leg Exercises
Squats, Dead Lifts, Lunges, One-leg Box Squat, Front and Lateral Step-Up, Lateral Squat
Y, T, W, L
These letters are used to describe the prone position in which to perform scapula retraction or elevation movements. Begin with 8 reps in each position with no weight without resting between exercises. These must be done in the order Y-T-W-L, for a total of 32 reps per set. Do two sets. Add 2 reps per week, up to sets of 16 reps in each position (64 reps total). When 64 reps can be done, go back to sets of 8 with one- to two-pound dumbbells.
For optimal results, repeated practice of these precise movements is required.
Posted by, Christopher Sarver, NPTI, NSCA-CPT
& Joe Hos, NSCA-CPT
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