There is no secret that strength and conditioning is important to all athletes. Whether you are the best player in the country or you are trying to find your way into the starting line up, strength and conditioning will improve your performance.
One of the greatest benefits is to build a strong foundation. Having a good base of strength will allow your body to withstand a long season and to minimize injuries. As you get older, the seasons get longer and there is more wear and tear on your body. With proper training, you will be able to play through the whole season at an optimal level without breaking down in the second half.
Another benefit is that you can minimize injuries. With baseball being an overhead throwing sport, this can really take a toll on your shoulder and elbow as well as the rest of your body. When you strengthen them, you can lower your risk of injuries such as rotator cuff or labrum tears.
You’ll be surprised how many ball players are not on a strength and conditioning program. If you want to be great, this is a huge component as it will improve your overall athleticism.
Here are a four main areas to focus on when it comes to strength and conditioning for baseball:
Focus on technique
Technique is the most important thing to focus on, especially while using weights. You will put yourself at more risk if you do not learn the proper techniques of each lift such as your squat, deadlift and bench press. Find someone who is experienced in the weight room, preferably certified, to teach you the right way. It is even better to find someone who knows baseball well and can train you specifically within the sport.
Focus on rotational movements
Rotational movements are important to incorporate into your training. This could include things like medicine ball exercises, anti-rotational movements, band work and much more. While it is important to have a strong base, but it does not really transfer over when you are swinging a bat or throwing a baseball. This is where the rotational movements come into play and finding a way to be more explosive.
Focus on arm care
Arm care is extremely important in injury prevention. We throw the ball thousands of times per year and we utilize many small muscles including the rotator cuff muscles in every throw. The excessive stress on those muscles may eventually give out and may lead to landing on the disabled list. Some arm care exercises include using small dumbbells or bands for external and internal rotation exercises and stabilization exercises involving the shoulder area.
Focus on recovery
Recovery is probably the most overlooked of strength and conditioning. More is not always better. More can lead to overtraining and injuries. Follow your instructions from your fitness trainer to ensure you are not overtraining and that you are recovering properly. Ways you can enhance your recovery are to focus on your nutrition to help your body repair itself from training, sleep, and low strenuous activities on off-days.
Strength and conditioning must be a staple in your routine as a ball player, especially from the time you enter high school. This could be the difference in your game. Focus on the four things above in your training and ensure you have guidance from someone who is experienced in what they do.
