Conditioning

What are some effective conditioning programs being used during the offseason/pre-season? Weight training, running, Pilates, etc. How many times per week? Softball/baseball specific.

 

Toughen up

Plyometrics! Has to be done correctly.

 

Our Kids

It sure helped our kids last year, it made their endurance better for the heat..


Guru

 

Pitcher weight training

I need input on pitcher weight training. The high school my daughter attends has a program which includes a lot of benching and clinging. I have heard from pitching coaches and strenth trainers that pitchers need to stay away from bench training. Any input is appreciated. Also what are some past experiences when the coach recommends this training but it conflicts with all you are being told fom pitching coaches. Do we go with the flow or in a nice way tell the coach we are doing our own thing?

 

Answer

She needs to be using stretch cords to help strengthen the correct parts of arms and shoulders.. Weights are not good for pitchers unless they are light weights with lots of reps. Also pushups will help strengthen her upper body along with squats to strengthen hips,thighs, and calves for drive.

 

stay away from military presses for pitchers !!!!!!

 

The best training for pitchers are lower body exercises, and running. The misconception about pitching is that it is upper body strength, but it is the lower body that creates the explosion of good pitching. Pitchers should concentrate on their lower body and when doing upperbody exercises, they should work their joints and shoulders (rotator cuffs, arm raises, but no bulky lifts).

 

From Georgia Tech website:
"The strength program for pitchers consists of three full-body workouts, two of which have a greater emphasis on lower body strength. Regular barbell bench press is replaced with dumbbell bench press to address upper body strength imbalances and to help chest flexibility by working a greater range of motion. Since the pitchers do not perform any overhead presses, they do box jumps when their teammates have split jerk. The pitchers also do extra work for their grip strength and as well as for their hip flexors and adductors. Furthermore, one of their three conditioning sessions is specialized for improving endurance. "

 

Originally Posted by slick50
I need input on pitcher weight training. The high school my daughter attends has a program which includes a lot of benching and clinging. I have heard from pitching coaches and strenth trainers that pitchers need to stay away from bench training. Any input is appreciated. Also what are some past experiences when the coach recommends this training but it conflicts with all you are being told fom pitching coaches. Do we go with the flow or in a nice way tell the coach we are doing our own thing?

Any responses to second part of question on how to approach coach on the weight training issue? Do we go with the flow or address the issue.

 

Don't Bulk

Stay away from 'bulking' the arm muscles. I tell my pitchers to use a volleyball player strength routine, because it concentrates on the trap muscles and rotator cuff area. It is done with elastic bands, dumbells or universal cable workout. Core and leg strengthening are a MUST!
I am assuming the team is working out as a team. My suggestion is tell the coach she will do the core and leg workouts with the team, but will do her own upper body workout. While the team is doing one set of upper body workout, she can be doing her own drills.
No clinging!! it puts a lot of strain on the wrists and fingers. I have seen too many girls hurt thier wrists and hands due to poor form and lack of training on this movement.