This article details three in-season lower body strength exercises to include in a baseball training program. Each exercise will focus on improving leg strength, core stability and general conditioning with the baseball player in mind. These three exercises are fantastic to include twice a week during in-season strength training on the day after a game. They will limit muscle soreness and promote faster recovery so players can keep throwing hard and hitting it deep. Learn how to properly execute the elevated trap bar speed deadlift, longs stride sled push and single leg box squat. Baseball players will begin to significantly increase the volume and intensity of hitting and throwing in early spring, and these strength exercises focus on maintaining muscle and strength to maximize performance and enhance recovery.
Pitching is a violently explosive athletic movement that if not controlled, can lead to career ending injuries. The more efficient the pitcher can become at decelerating the forward, rotational and downward forces of the throwing motion the more control the pitcher will have of his body as it progresses towards home plate. By training the deceleration phase effectively, less stress will be placed on the posterior shoulder musculature and rotator cuff.
Although Tommy John injuries continue to rise, our understanding of these injuries also continues to improve. Unfortunately, there are still many myths surround Tommy John injuries. In order to best prevent these injuries and help injured players return, we must completely understand the injury mechanisms.
Pitchers often don’t know how to best perform an inseason throwing program to keep their arm healthy and at peak performance. A proper program is essential to a successful season. Here are our keys to developing an inseason throwing program based on your role, recent workload, and how your arm feels.