Top Five Pro Baseball Conditioning Tips
The days of
baseball players using spring training as a way of getting in shape after a
leisurely off-season are long gone. Today, the majority of players train
intensely almost year-round while spring training is a time for fine-tuning
baseball specific skills and not shedding unwanted winter fat.
So, what do
pro baseball players do in the gym? Most are involved with intense workout
routines that put mere mortals to shame while getting them ready for the
upcoming 162-game grind. Here are some conditioning tips from the pros - and
their trainers - that help them get into the best baseball shape possible.
Sprints
Foot speed
isn't just important for baserunning, but also for defense. Many pros use a
combination of leg-strengthening exercises - such as one-legged squats - and sprints to develop speed and
quickness. A typical sprint workout might include a series of 20- to 60-yard
sprints at various effort levels for each sprint.
Box Jumps
No one
would argue that Mike Trout and Bryce Harper are physically-gifted, but neither
young superstar takes his talent for granted. Trout and Harper have mind-blowing
offseason workout routines that include "box jumps," a stand-still
vertical leap (sometimes while holding weights) that build explosiveness.
Sled or Tire Pushes
Sled and
tire pushes are ideal for working on the kind of leg drive baseball players
need for a variety of skills. You can load a sled with heavier weights to work
on leg strength or go lighter for another workout that focuses on speed.
Trainers say you should shoot for three to six sets of 30 yards per push.
Trout,
who's only 25 but already a 5-time MLB All-Star and two-time MVP, has a "tire push"
routine in which he takes a tractor tire (which weighs up to 150 pounds) loaded
with weights and pushes it 25 yards back and forth.
Creating a Golden Glove
Gold Glove
award winners don't become great defenders by accident. Professionals take
hundreds of ground balls and fly balls both during the season and off-season to
increase their ability. But agility drills such as lateral and linear
rapid foot strikes
help build the lateral movement and foot speed needed in playing a particular
position.
Building a Strong Arm
Pitchers
aren't the only players on the field who need a strong arm. Outfielders with a
"cannon" arm will throw out runners at home or keep them from taking
an extra base, while infielders can make that seemingly impossible throw from
the hole to nail a runner at first. Long toss is a common method that players
use to build arm strength, as are a variation of pushups that incorporate
medicine balls.
Balance Training and Core Work
A
consistent routine of hitting drills - such as in a batting cage with a hitting
machine - are obviously important in becoming a better batter. But so are
balance and strength exercises, including medicine ball squat jumps that help
build hitting power.
Gracias a Cliff Peterson y su grupo de trabajo los cuales amablemente estarán aportando aprendizajes en Wonderful Conditioning
No dejes de leerlos!!
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