When life becomes busy and your free time starts to dwindle as you work to balance school and your social life with travel, games, and practice, it’s easy for other parts of your routine to get left behind. One of the most common of those parts to be neglected is strength training. Even though, due to schedule demands, training at the same frequency isn’t possible, it’s still important to maintain some type of strength training routine during the baseball season.
This article highlights the differences between acute and chronic workload ratios. Take the example of a pitcher that did no throwing over Christmas break and the first week back is expected to reach max long toss distances and throw a bullpen. They essentially went from 0 to 100 in a matter of days. It’s not always on coaches; athletes are just as responsible, if not more, for taking care of their throwing during these breaks. Too much too soon and you’ll be sidelined.
Pitchers need to be able to apply force and absorb force when pitching. The ability to do that repeatedly has a lot to do with strength and stability to maintain good positions. To build that strength, here are 3 single leg exercises to help you get stronger and improve the ability to put force in the ground.
Rotational ability is one of the key components in transferring power from the lower half and core towards either the catcher (pitching) or ball (hitting). Developing proficiency in this area will help further progress the efficiency of a complete power transfer from the lower to upper half in either movement. In addition, rotational power in the hips can only be maximized if the upper back is adequately able to rotate at the same velocity with the same power. This article not only breaks down the importance of thoracic rotation, but also gives a three-exercise progression that can be used to build ultimate rotational power.