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Training For Baseball

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Building Better Athletes

on 22 February 2016

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Transcript of Training For Baseball

Unique Aspects of Baseball
Training For
Baseball
Rotational Components
Short Accelerations
Repetitive Single Limb Movements
Ton of Games
Unique Stresses
Bases = 90 Feet
Transition = Lateral - Linear
Reaction Ques - Visual
Small Space Movement
Repetitive Swinging and Throwing Can Lead to Asymmetries, Imbalances
Development of Opposite Pattern Can Help Reduce Injury Risk and Improve Neural Sequencing
Baseball Lives in Transverse/Frontal Plane
Swinging
Throwing
Base Running
Most Sports Live in Frontal and Sagittal Plane
Sprinting
Shuffling
Jumping
Transverse/Frontal Plane Needs Specific Training Applications
Rotational Work
Med Ball
Core Stability/Control
Mobility/Flexibility
Coordination
Dissociation
35-40+ Games in 10-12 Weeks
Recovery is Essential
Need To Maintain
Flexibility/Mobility
Posture
Rotational Demands
Strength
Nervous System Output
Recovery
Emotional
Stress
Mental
Stress
Physical
Stress
Rotational Speeds
Eccentric Forces
Extreme Ranges of Motion
Shoulder - 7,000-9,000 Degrees per Second
Hip - 700 Degrees per Second
Slowing Down the Body After Movements
Posterior Shoulder
Hip Rotators
Core
Unique Training
Demands
Mobility Considerations
Stability Considerations
Pitchers Start to Lose Internal Rotation Around 45 Pitches
Lack of Ankle Mobility Can Reduce P-Chain Involvement During Drive
External Rotation is Key For Throwing Velocity, BUT Stretching Into External Rotation is NOT Wise
Thoracic Spine Ext./Rot.
Hamstring/Groin Length is Very Important in Both Hitting/Pitching
Instability in Scapula = Shoulder Injury
Core Stability = Better Transfer of Forces
Eccentric or Slowing Down Movements is Huge
Strength Considerations
Hip Extension Strength is Directly Correlated to Hitting/Pitching Power
Rotator Cuff is NOT a Prime Mover
Challenge of Building Strength/Power in Transverse/Frontal Plane
Maintaining Strength Over Long Season
Youth Injury Rates
20% of 8-12 y.o. Experience Arm Pain
45% of 13-14 y.o. Experience Arm Pain
Since 2000 There Has Been a 5-Fold Increase in Shoulder/Elbow Injuries
Number of Pitches Thrown is Directly Correlated to Shoulder Injuries
Revision of Training
Shoulder Health
Building Strength/Power
Conditioning
In-Season Training
Between Starts
Shoulder Health
Rotator Cuff Training
Scapular Stabilization
T-Spine Mobility
Building Strength/Power
Converting to Rotational/Lateral Power
Single Leg Strength
Eccentric Control
Core Connections
Conditioning
Slow, Distance Training
Why?
Reduces Strength/Power
Pounding on Joints
Lacks Mobility
Decreases Testosterone
Increases Cortisol
Better Ways
Mobility Circuits
Prolonged Warm-Ups
Proper Training
In-Season Training
Maintain Flexibility
Soft Tissue
Longer Warm-Ups
Extra Mobility Work
Quality over Quantity
No Long Distance Training
Pull over Push
Lower Body
Other Buckets
Nutrition
Sleep

Revising Between Starts
Why?
Distance Training =
Continuous, Sub-Max Activity for 20+ Minutes
Poles =
Between 30-60sec. Sub-Max Work
Rest Between 30-60sec.
1:1/2 -1:3 Work to Rest Ratio
Pitching/Hitting =
1 Full-Max Pitch/Swing
Rest ~20sec.
1:20 Work to Rest Ratio
Schedule
5-Day Rotation
Day 0 - Pitch
Mobility Circuit
Wind Down
Day 1
Lower Body Lift - Heavy
Upper Body Pull
Soft Tissue
Day 2
Movement Training
Mobility Circuit
Day 3
Bullpen
Lower Body - Single Leg
Soft Tissue
Day 4
Mobility Circuit
Light Movement
Day 5 - Next Start
5-Day
7-Day
7-Day Rotation
Day 0 - Pitch
Mobility Circuit
Wind Down
Day 1 -
Lower Body - Heavy
Upper Body - Pull
Soft Tissue
Day 2 -
Bullpen
Mobility Circuit
Movement - Light
Day 3 -
Full-Body Lift
Soft Tissue
Day 4 -
Bullpen
Day 5 -
Lower Body - Single Leg
Upper Body - Light
Soft Tissue
Day 6 -
Light Movement
Mobility Circuit
Day 7 - Pitch Again
Nutrition
Sleep
Tissue Health/
Inflammation
Retain
Strength and
Mobility
Additions
Mechanics Thrown Off
YIPS
Create Poor Habits
Must Retain
Tissue Quality
Mobility
Strength
During The Season
You Will Lose
Shoulder IR
Scapular Upward Rotation
Shoulder and Elbow Extension
Total Body Strength
Goal Is To Limit These!
The Facts
Pitching > 100 Innings = 3x More Injuries
Pitching in Showcases and Playing for 2 or More Travel Teams = Increase Injury Risk
Velocity Program
12 Weeks
3 Days Per Week
Half - Specific Training
Half - Specific Throwing Program
Average Increase - 3mph
Impingement
Valgus Elbow
SLAP
Separations
Stop
Empty Cans
Bench Press
BB OH Pressing
Back Squats?
Start
Reactive Stabilization
Scapular Control
Eccentric Control
Base Stealing Technique
Back 1/3 of the Base
Drop and Open Lead Leg
Throw and Go
Save .1-.2 sec.
Thank You!
@bbaperformance


Building Better Athletes


@bbaperformance
Full transcript