baseball training volume 2

National Strength and Conditioning AssociationBridging the gap between science and application

April 2007Volume 6, Number 2

www.nsca-lift.org/per form

BaseballBaseball

NSCA’s Performance Training Journal | www.nsca-lift.org/perform Vol. 6 No.2 | Page 2

Baseball

Improving Your Base Running SpeedGreg Fredrick, MEd, CSCSDo you want to get down the line a tenth or two tenths faster

or go from fi rst base to third base or second base to home in

less time? Th is article discusses the mechanics of base running

and provides drills to improve your performance.

Resistance Training to Develop

Increased Bat VelocityDavid J. Szymanski, PhD, CSCS,*DOne thing all batters are looking for is a way to increase their

power at the plate. Th is article discusses ways to develop power

(bat velocity) for multiple ability levels.

16

OunceOfPreventionPlyometric Tips for Baseball PitchersJason Brumitt, MSPT, SCS, ATC, CSCS,*DInjuries to the shoulder are common in baseball, especially

for pitchers. Th is article provides upper body plyometric exer-

cises you can perform to decrease your chance of developing

a shoulder injury.

TrainingTableProper PotassiumDebra Wein, MS, RD, LDN, NSCA-CPT,*DFor athletes potassium is an important mineral. It regulate fl u-

ids and mineral balance and is needed for muscle contractions

and transmission of nerve impulses. Th is article discusses how

much potassium you need, where to fi nd potassium in your

diet, and the risks of too much or too little potassium.

MindGamesPreperformance RoutinesSuzie Tuffey Riewald, PhD, NSCA-CPT,*DPreperformance routines can facilitate performance by opti-

mizing your physical, mental, and technical readiness. Th is

article provides information on how to develop your own

preperformance routine.

8

Departments

InTheGymStrength TestingJoseph M. Warpeha, MA, CSCS,*D,

NSCA-CPT,*DTh is article discusses one of the more common questions that

relate to beginners as well as seasoned veterans. Can cardio-

vascular exercise be performed on the same day as resistance

training, and if so, which one should be performed fi rst?

4

10

6

21

14

Contents

FitnessFrontlinesG. Gregory Haff, PhD, CSCS,*DTh e latest news from the fi eld on baseball practice improving

reaction time, the eff ect softball bat composition has on bat-

ted ball velocity and the potential for injury to pitchers, and

factors that relate to shoulder and elbow injuries in adolescent

baseball pitchers.

NSCA’s Performance Training Journal | www.nsca-lift.org/perform

Editorial Offi ce1885 Bob Johnson DriveColorado Springs, Colorado 80906Phone: +1 719-632-6722

Editor: Keith Cinea, MA, CSCS,*D, NSCA-CPT,*Demail: [email protected]

Assistant Editor: David Pollitt, CSCS,*D

Sponsorship Information: Richard Irwinemail: [email protected]

Editorial Review Panel

Kyle Brown, CSCS

Scott Cheatham DPT, OCS, ATC, CSCS, NSCA-CPT

John M. Cissik, MS, CSCS,*D, NSCA-CPT,*D

Chris A. Fertal, CSCS, ATC

Michael Hartman, MS, CSCS,*D

Mark S. Kovacs, MEd, CSCS

Matthew Rhea, PhD, CSCS

David Sandler, MS, CSCS

Brian K. Schilling, PhD, CSCS

Mark Stephenson, ATC, CSCS,*D

David J. Szymanski, PhD, CSCS,*D

Chad D. Touchberry, MS, CSCS

Randall Walton, CSCS

Joseph M. Warpeha, MA, CSCS,*D, NSCA-CPT,*D

Vol. 6 No. 2 | Page 3

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NSCA’s Performance Training Journal | www.nsca-lift.org/perform Vol. 6 No. 2 | Page 4

upon these fi ndings it was reported

that the batted ball speed achieved with

the aluminum single wall bat was the

only achieved batted ball speed which

was under the 137.2 km/h cut-off rec-

ommended. However, all of the bats

resulted in reaction time requirements

which were less than that of the 0.420

second recommendation. Based upon

these fi ndings it appears that the use

of high tech bats results in batted ball

speeds which exceed the recommended

limit for safety and result in a need for

increased pitcher reaction times in order

to prevent serious injuries.

McDowell M, Ciocco MV. (2005). A

controlled study on batted ball speed

and available pitcher reaction time in

slowpitch softball. British Journal of

Sports Medicine, 39:223 – 225.

What factors are related to shoulder and elbow inju-ries in adolescent baseball pitchers?Recent data suggest that a four fold

increase in shoulder and elbow injuries

has occurred when comparing the time

periods 1994 – 1999 and 2000 – 2004.

Researchers at the American Sports

Medicine Institute in Birmingham,

Alabama recently performed a survey

based study in order to determine what

factors might be contributing to this

alarming increase in injuries. Ninety-

fi ve adolescent pitchers who had either

shoulder or elbow surgery and 45 ado-

lescent pitchers who never had a pitch-

ing related injury were recruited for this

investigation. Th ree major categories

were assessed by the survey: 1) nonmod-

ifi able factors, 2) preventive measures,

FitnessFrontlines G. Gregory Haff, PhD, CSCS

Does baseball practice improve reaction time or go / nogo reaction time?Baseball hitters generally have to make

rapid decisions about when and how

hard to swing the bat in response to

a pitch. Researchers from the Kyoto

University in Japan recently tested two

hypotheses: 1) that skilled baseball play-

ers have quicker reaction times and

quicker go/nogo reaction times and 2)

that training can improve reaction times

and go/nogo reactions times. In order

to test the fi rst hypothesis, 22 univer-

sity baseball players, 22 tennis players,

38 non-athletes, and 17 professional

baseball players were recruited. For the

evaluation of reaction time, the subjects

simply responded to a computer gener-

ated stimulus. Th e computer generated

stimulus consisted of a color change in

one of four 3 x 3 cm squares. To test

the go/nogo reaction times the subjects

were to respond only to color changes

in two of the four computer generated

squares, which were designed to simu-

late the strike zone. For each test the

subjects undertook a total of 100 trials

with an inter-trial interval of three, four,

or fi ve seconds. When examining the

basic reaction time results, there were

no signifi cant diff erences between sub-

jects. Conversely, when examining the

go/nogo results the professional base-

ball players were signifi cantly quicker

than the university players. All baseball

players tested were signifi cantly quicker

than tennis or non athletes. To test

the second hypothesis 26 high school

baseball players performed the simple

reaction time and go/nogo reaction time

test three times in the fi rst, second, and

third year of high school. Results of this

second investigation revealed that there

were no diff erences in the simple reac-

tion time test across the three years of

training. Conversely, the third year test

demonstrated a signifi cant improvement

in go/nogo reaction time when com-

pared to either the fi rst or second year

of training. Th e researchers suggested

that intensive practice which included

go/nogo decision making improved go/

nogo reaction times.

Kida N, Oda S, Matsumura M. (2005).

Intensive baseball practice improves the

Go/Nogo reaction time, but not the

simple reaction time. Cognitive Brain

Research, 22: 257 – 264.

Batted ball speed in slow pitch softball, do high tech softball bats increase the risk of injury?An initial batted ball speed of 137.2

km/h has been recommended by the

United States Special Sports Association

and the Amateur Softball Association as

the critical cut-off speed for safety, as it

corresponds to a pitcher reaction time

of 0.420 seconds. Researchers at Bamani

Sports Research Incorporated wanted to

investigate the eff ects of using titanium,

composite, and various aluminum bats

on mean batted ball speed and predict

the average pitcher reaction time needed

in response to balls hit by these types

of bats. Data were collected by using a

professional softball pitching machine

in conjunction with a professional radar

gun. Results of the study indicated that

the following batted ball speeds were

achieved: 1) titanium = 147.3 km/h, 2)

composite = 159.7 km/h, 3) aluminum

multi-wall = 141.7 km/h, and 4) alumi-

num single wall = 134.0 km/h. Based


and 3) competitive habits. When com-

paring the injured and control groups

there were no diff erences in age and

number of years pitching. Conversely,

the injured pitchers were signifi cant-

ly taller and heavier than the control

group. Th e largest fi nding was that the

injured group pitched signifi cantly more

months per year, games per year, innings

per game, pitches per game, pitches per

year, and warm-up pitches prior to a

game. Additionally, the injured pitchers

tended to pitch at higher velocities and

utilize anti-infl ammatory drugs and ice

more frequently than the control group.

When looking at the total data set the

researchers determined that injury risk

increases fi ve fold when young athletes

pitch more than eight months per year,

and increases four fold when pitch more

than 80 pitches per game. Finally, it was

determined that injury rates increased

by 2.58 times when pitching fastballs

at speed greater than 85 miles per hour.

Based upon these fi ndings the research-

ers suggested that overuse and fatigue

may be the primary cause of increased

elbow and shoulder injuries in baseball

pitchers.

Olsen SJ, Fleisig GS, Dun S, Lftice

J, Andrews JR. (2006) Risk factors for

shoulder and elbow injuries in adoles-

cent baseball players. American Journal

of Sports Medicine, 34(6):905 – 912.

About the AuthorG. Gregory Haff is an assistant professor in

the Division of Exercise Physiology at the

Medical School at West Virginia University

in Morgantown, WV. He is a member of

the National Strength and Conditioning

Association’s Research Committee and

the USA Weightlifting Sports Medicine

Committee. Dr. Haff received the National

Strength and Conditioning Association’s

Young Investigator Award in 2001.

▲

FitnessFrontlines G. Gregory Haff, PhD, CSCS


There seems to be an almost

infi nite number of questions

that arise when talking about

exercise and training. Some questions are

more common than others while certain

inquiries are unique to the training level

or experience of the coach or athlete/exer-

ciser. Th is article will briefl y discuss one of

the more common questions that relate to

beginners as well as seasoned veterans: can

cardiovascular exercise be performed on

the same day as resistance training, and if

so, which one should be done fi rst?

Th e answer is yes, you absolutely can do

aerobic and resistance training in the same

day. Some people like to alternate aerobic

training and resistance training from one

day to the next and there is nothing

wrong with this. More times than not, the

reason for this stems from the individual

deciding that he or she is going to do two

or three days of cardiovascular exercise per

week and two or three days of resistance

training per week. Th e alternating for-

mat allows for more days of activity per

week with a shorter duration per session.

However, there are many people who, for

a multitude of reasons, choose to do both

aerobic and resistance training on the same

day. Th e question then becomes: which

one to do fi rst?

athlete and what their immediate train

ing is geared towards or a recreational

exerciser who wants increased levels of

strength and conditioning, but is more

concerned with enhancing one over the

other.

Th ere are very few sports that are entirely

aerobic in nature or one-hundred percent

based on maximal strength/explosive

power, which means some combination

of aerobic and strength training must be

implemented in the training program.

Th e quandary of how to put together

the most eff ective training program for

athletes usually falls on the strength

coach and is by no means a simple task.

Many factors like the specifi c sport, time

constraints, and the training level of the

athlete, among many others, enter into

the program design equation and are

beyond the scope of this discussion.

If it is necessary to perform aerobic and

resistance training in the same day, one

way to minimize the eff ects of the prior

exercise type is to lengthen the time

period between the two. For example,

performing the aerobic component in

the morning and doing the resistance

training in the evening (or vice versa) is

one possible remedy. Th ere still may be

residual eff ects from earlier in the day,

Th is issue is more important as the

intensity of the exercise and/or train-

ing level of the exerciser increases. At

very low intensity levels, it probably

makes little practical diff erence which

type of exercise is performed fi rst. As

the intensity of exercise increases, how-

ever, there are some things to consider

if optimal training is the goal. One of

the biggest things to keep in mind is

that, in the context of a relatively short

period of time between performing the

two exercise types, the second exercise

type will very likely be compromised

due to the prior exercise. For example,

it would be very diffi cult for a weight

training session performed after a hard

30-minute run to have the same quality

as that same session being performed

without a prior intense aerobic workout.

Decreased overall energy and prefatigu-

ing of various muscle groups are just a

couple of the culprits in the previous

example. Similar deleterious eff ects on

performance would likely be found in

the opposite example of doing heavy

resistance exercise immediately prior to

aerobic training.

Th e answer as to which type of exer-

cise to perform fi rst probably should

depend most heavily on the individual’s

overall goal. Th is goal could relate to an

Aerobic and Resistance

Training in the Same DayJoseph M. Warpeha, MA, CSCS,*D, NSCA-CPT,*D

IntheGym Joseph M. Warpeha, MA, CSCS,*D, NSCA-CPT,*D


but they will most likely be signifi cantly

less than if the two types were performed

within one to two hours or less of each

other. Again, if the exercise intensity is

very high, and if the two types must

be performed in the same day, it will

be impossible to totally eliminate the

lingering eff ects of the previous exercise,

no matter how long the period between

the two sessions is.

Th ere is a large amount of research out

there that has been performed to answer

just these types of questions related to

the order of exercise types. Much of

this research was designed to look at

the eff ects of the ordering, spacing, and

intensity levels of exercises types on hor-

monal levels (testosterone, growth hor-

mone, etc.) and substrate utilization (i.e.

fat vs. carbohydrate usage). Th e eff ects

of manipulating one’s hormonal and

other chemical levels through exercise

cannot be underestimated as it relates

to performance enhancements but these

are complicated ideas based on complex

physiology and biochemistry and are

certainly beyond the scope of this article.

However, for those interested in these

types of articles/studies, the reader is

directed to a publication like the Journal

of Strength and Conditioning Research

which frequently published articles on

the aforementioned topics.

Very simply put, if time constraint

is a factor and it is necessary to do

aerobic exercise and resistance training

back-to-back (i.e. short period of time

in-between), fi gure out which is your

number one priority in terms of train-

ing goals: aerobic performance/condi-

tioning or strength/power development.

Once you have determined which is

more important, perform that type of

training fi rst when you are fresh and

least fatigued. Th en you will not have

to worry about the prior exercise type

aff ecting the quality of your training in

this area. Deciding on whether to do

aerobic or resistance training fi rst in an

exercise session can be tricky for some.

Ultimately, all of the advice in the world

from the experts may be of some value

but, as with most aspects related to

the human mind and body, time and

experimentation often yield the best

individual results.

About the AuthorJoe Warpeha is an exercise physiologist and

strength coach and is currently working

on his PhD in exercise physiology at the

University of Minnesota–Minneapolis. His

current research focuses on bone adapta-

tions to training and the eff ects of skeletal

loading on physiological and mechanical

properties. Joe teaches several courses at

UM including “Advanced Weight Training

and Conditioning,” “Measurement,

Evaluation, and Research in Kinesiology”,

and “Strength Training Program Design”.

He has a master’s degree in exercise physiol-

ogy and certifi cations through the NSCA,

ACSM, USAW, ASEP, and YMCA. He

has over 15 years of resistance and aerobic

training experience and has been a com-

petitive powerlifter since 1997. Joe is a

two-time national bench press champion

and holds multiple state and national

records in the bench press while competing

in the 148, 165, and 181-pound weight

classes.

▲

IntheGym Joseph M. Warpeha, MA, CSCS,*D, NSCA-CPT,*D


Take one step forward and throw the

ball to a partner or against a rebounder/

trampoline (fi gure 3).

One-Handed Baseball ThrowTh is single arm throw mimics the pitch-

ing motion. Start with your arm and

shoulder in the 90-90 position (fi gure

4). Th row a light plyoball toward a

rebounder and catch the ball with the

same arm upon its return.

Side ThrowHold the medicine ball in both hands.

Initiate the exercise by swinging your

arms across your body rotating towards

the right (or vice versa if you are left

hand dominant pitcher). Quickly rotate

back toward the left, throwing the ball

to a partner or against a rebounder

(fi gure 5).

Kneeling 90 – 90 Catch and ThrowKneel with your throwing shoulder in

the 90-90 position. Have a teammate

or coach stand behind and slightly to

the side of you. Your partner will throw

(lob or underhand toss) a light plyoball

forward over your shoulder. As the

ball passes over your shoulder catch it

(shoulder internal rotation) and quickly

reverse direction (externally rotate the

shoulder) throwing the ball back to your

teammate or coach.

should be performed. Plyometric exer-

cises may help prepare the pitcher to

handle the signifi cant forces experienced

by the shoulder during the decelera-

tion phase of the throwing motion (1).

Th is article will off er a few plyometric

exercises that can be incorporated into

a comprehensive training program for

baseball pitchers.

Plyometric ExercisesPerform each exercise for one to two sets

of fi ve to eight repetitions. Th ese exercis-

es should not be performed more than

two days a week. A certifi ed strength

and conditioning specialist (CSCS) can

help design and progress your overall

program.

Overhead ThrowWhen starting a plyometric program for

the fi rst time, take care to select a light

to moderately weighted medicine ball.

To perform this exercise, begin with

both arms holding the ball overhead.

Ounceof Prevention

Injuries to the shoulder are com-

mon in baseball. Pitchers are par-

ticularly at risk of injuring their

rotator cuff , a collection of four muscles

that originate on the scapula and insert

on the humerus (arm bone) (table 1).

Even though these muscles are small in

size, relative to other shoulder muscles

such as the deltoid and the trapezius,

they play a crucial role in the overhead

throwing motion. Recovery from cuff

injuries can be a slow process, requiring

the player to miss a signifi cant number

of practices and games.

Basic Rotator Cuff TrainingProfessional organizations, like the

National Strength and Conditioning

Association and the American Sports

Medicine Institute have done a good

job educating coaches, strength training

professionals, and athletes to the impor-

tance of performing shoulder exercises.

Many popular baseball strength training

programs exist consisting of rotator cuff

exercises such as the side-lying external

rotation and the 90-90 shoulder exter-

nal rotation (fi gures 1 & 2). Th ese exer-

cises do an adequate job of training the

shoulder, but a comprehensive program

consisting of general lower extremity

exercises, core stability exercises, and

upper extremity plyometric exercises

Plyometric Tips for

Baseball PitchersJason Brumitt, MSPT, SCS, ATC, CSCS,*D

Table 1. Rotator Cuff MusclesMuscle Origin on Scapula Insertion on Humerus

Supraspinatus Supraspinatus fossa Greater Tubercle

Infraspinatus Infraspinatus fossa Greater Tubercle

Teres Minor Upper 2/3 lateral border Greater Tubercle

Subscapularis Subscapular fossa Lesser Tubercle


ConclusionTh ese plyometric exercises presented

here are designed to functionally chal-

lenge the baseball pitcher. Th ose who

perform a functional strength training

routine may enhance their performance

and minimize their overall risk of injury.

Reference1. Meister K. (2000). Injuries to the

shoulder in the throwing athlete: Part

one: biomechanics/pathophysiology/

classifi cation of injury. American Journal

of Sports Medicine, 28: 265 – 275.

About the AuthorJason Brumitt is a board-certifi ed sports

physical therapist residing and practicing

in the Portland, OR, area. He serves as

adjunct faculty for Pacifi c University’s

school of physical therapy. He is currently

pursuing his Doctor of Science degree at

Rocky Mountain University of Health

Professions. To contact the author email

him at [email protected]. ▲

Ounceof Prevention Plyometric Tips For Baseball Pitchers

Figure 1. 90-90 Shoulder External Rotation (start position)

Figure 2. 90-90 Shoulder External Rotation (end position)

Figure 3. Overhead Throw

Figure 4. One-Handed Baseball Throw (90-90 position)

Figure 5. Side Throw Figure 6. Kneeling 90-90 Catch and Throw


Baseball

In the past ten years or so, the phrase,

“speed kills” has been thrown about

by coaches, scouts, parents, and

players. For those wanting to be a fi ve-

tool players (throw, catch, hit for power,

hit for average), running the bases with

speed, effi ciency, and eff ectiveness is also

a must. In determining what drills to

do, it is always critical to examine the

demands of the sport/game and the vari-

ous positions/stances that you may be in

as the athlete.

In examining the game of baseball there

are three main movement areas for posi-

tion players: getting out of the batter’s

box after contact, crossing over to steal

bases or to fi eld ground balls and fl y

balls, and lastly, running multiple bases

on a bend or curve versus a straight

line.

Getting Out Of The Box —Post Swing SprintsOne of the most critical and often over-

looked aspects in improving home to

fi rst base time is making use of it the

instant the ball is in play. Most high

school and college players that I have

in the forward direction (distance cov-

ered times two). Th ird, while you are

performing this ineffi cient task, the ball

just got that much closer to the infi eld-

er, allowing him or her to make the

play under much less pressure. Make

use of a good, fi rm front side (proper

swing mechanics) and push with that

leg, while you push and punch with

your trail leg.

Come out of the batter’s box with a

good forward lean (around 45° – 50°),

not upright and tall. Th e longer you can

stay down and drive, the quicker you

will make it to fi rst base. Allow yourself

to become upright and tall gradually

over about 60 feet (20 yards) down the

line. If you can see the fi rst baseman as

soon as you get out of the box, you got

too tall too soon. Th is results in an inef-

fi cient and slower movement and time.

Punch or drive your knees forward

toward fi rst base with your heel under-

neath your hamstring, not out in front of

your body reaching and pulling. While

driving your knee/leg forward, keep

your toes up toward your shin, this is

called dorsifl exion. If you run with your

toes pointed downward, called plan-

tarfl exion, you will experience a slower

home to fi rst base time.

Once you have driven or punched the

knee forward with your toes pointed up

toward your shins, attack the ground

down and back (on that same 45° body

lean angle), underneath your hips with

the ball of foot, not the heel, making

contact with the ground. As soon as

seen, spend too much time watching

and standing still. Th ink about it, the

longer you are in the box, the more time

you are giving to the opponent to have

an easier play. Put the pressure on the

defense, force them to move explosively,

fi eld cleanly, and make an accurate

throw. Once the ball is in play, run.

Upon completing your swing and put-

ting the ball in play, keep your feet set

right where they are and push explo-

sively with both legs and drive out of

the batter’s box. Oftentimes, players at

all levels drop their front foot back a

step, then make their motion toward

fi rst base. Th is is very ineffi cient and

will, in no doubt, raise your home to

fi rst base time.

Th is movement of dropping the front

foot back is called a negative step. By

defi nition, a negative step means that

your body as a whole or a segment

moved in a direction opposite of where

you intended to go. Why is this bad?

Well, fi rst your body is not moving

toward your destination. Second, what-

ever ground you covered to move your

front foot back has to be covered again

Improving Your

Base Running SpeedGreg Fredrick, MEd, CSCS


you fully drive and extend that leg into

the ground, be as quick as you can to

get that foot back up off of the ground

and into its next drive or punch repeti-

tion. Th is will help in reducing ground

contact time.

Driving your arms while you run will

help with coordination which will

increase effi ciency and help in lower-

ing your home to fi rst base time. Also,

a good arm drive will help to deliver

greater power and frequency into every

repetition. Be sure to pivot from your

shoulders, not your elbows. Drive your

elbows and hands back behind you and

your lead hand upward toward your

chin. A good rule to follow is to have

your hands go from your hips to your

lips.

DrillsSkipping

• Nothing is better at improving tim-

ing, rhythm, and coordination

than skipping. Take a 20 yard area

and rehearse the aforementioned

mechanics (knee drive to almost

hip height, heel under hamstring,

ankle dorsifl exed, contact with

ball of foot and the arms driving

in sync with the legs). Do two to

three sets daily as a part of training

or warm-up.

Wall Drill Series• Th ese drills will also rehearse good

running mechanics, but will be

performed while leaning against

a wall at an angle about 45° – 50°

(similar to that of the start of a post

swing sprint).

count, or three-count. Try three

sets, two to three switches per leg.

4. Wall Drill Sprint—With a proper

starting posture and position,

sprint as fast as possible for fi ve to

six seconds. Maintain good drive

and attack form and keep your

core strong. Try three to four sets.

Crossing OverYou have put the ball in play and you

have used proper form and mechanics

to be quick, explosive, and effi cient in

getting down the line. Now the next

step, getting to second base. Again, we

want to be effi cient and explosive so the

fi rst thing we need to do, once we have

a good lead, is to sit in our hips, without

back fl at, chest over our thighs, and our

toes forward.

In order to use all the power we have in

our gluteals, hamstrings, and quadriceps,

we need to initiate our crossover sprint

by pushing with both legs, not just the

left leg. Oftentimes, runners push with

their left leg and open and spin with

their right leg. Th is is ineffi cient and

reduces power or explosive starts. Th ink

about it, can you jump further vertically,

horizontally, or laterally off of one leg

rather than two? In addition, do not

forget that the pitcher is watching you

and may attempt a pick-off move to fi rst

base. If you have opened up your right

side, you are dead meat, you cannot get

back too well. Th e same push eff ect that

you need toward second base to steal is

the same push eff ect that you want as

you return to fi rst base when the pitcher

is trying to pick you off . You want to be

quick, effi cient, and explosive in either

direction. You also want to move this

way in the fi eld when you have to cover

1. Wall Drill March—Upon attaining

a 45° – 50° lean (with your body

in a perfectly straight line), begin

alternating your legs in a marching

fashion all the while maintaining a

straight body line lean and appro-

priate mechanics. Keep the toes

up, drive your knees to the wall

with your heel underneath your

hamstring and attack down and

back toward the ground with your

foot contacting exactly where it

began. It is important to keep your

head in line with your spine, which

means your eyes should be focusing

a few inches below your hands. Try

three to four sets, fi ve to six sec-

onds in duration.

2. Wall Drill Skip—Performed

exactly like a wall drill march, but

with a skipping cadence. Be sure to

not move the feet closer to the wall

with each repetition, but contact in

the same spot in which you started.

Try three to four sets, fi ve to six

seconds in duration.

3. Wall Drill Counts—Start with a

good 45° – 50° lean with one leg

in the up position (knee just below

hip height and driven to the wall,

with the heel under the hamstring,

toes pointed upward toward the

shin) and the other leg still in

contact with the ground, fully

extended. With a coach, friend, or

by yourself switch the positions of

each leg at the same time, fi nish-

ing in the same position that you

began, just with each leg in the

opposite role – this is called a one

count. It is important to maintain

good body posture throughout all

sets and repetitions. Th is drill can

be performed on a one-count, two-

Baseball Improving Your Base Running Speed


ground to your right or left when fi eld-

ing ground balls or tracking down fl y

balls in the outfi eld.

As you push laterally toward second base,

continue to push with your right leg

until it fully extends, while at the same

time punching and driving your left leg

across your body to second base. Once

your left foot has contacted the ground,

the rotation of your torso will bring your

shoulders and head around, a lot like

your swing. Upon squaring yourself to

second base, utilize all the linear sprint

mechanics you just learned (45° – 50°

lean, knee drive toward second base,

heel under hamstring, toes up, attack

down and back contacting the ground

with the ball of foot, and coordinating

effi cient and powerful arm drives).

DrillsDouble Leg Lateral Jumps• Start off in an athletic stance.

Keeping your toes forward, initi-

ate your lateral jump by pushing

through your heels. As your body

rises, fi nish your extension by

pushing with the inside edge of

your left foot and the outside edge

of your right foot, when jump-

ing to the right (roles are reversed

when jumping to the left). As

always coordinate your arm drive

with your leg drive. Try two sets

each way, four to fi ve jumps per

side. Th is drill will help you to

explode better out of your start.

Crossover Wall Drill Pickups• Set yourself in the exact position

as a regular wall drill (45°– 50°

lean). Now, turn 90° to the right

so only your extended left arm is

on the wall, with both legs still full

extended (you should still have a

45° – 50° lean). At this moment

tions. First, once you have moved a safe

distance off of (and slightly behind) sec-

ond base, take a few shuffl e steps toward

third base while the pitch is on its way

to the plate. Once you realize that you

can score off of this play, begin your

motion to third base just like you did

stealing second base (by pushing with

your right leg and punching your left

leg across your body). As you approach

third base, you want to utilize a good

lateral lean to the inside of the fi eld, as

well as the inside and outside edges of

your feet. Your objective is to not take a

lot of steps getting around the bag (this

slows you down), but to maintain your

acceleration and stride, thus reducing

the amount of your steps. Drive off of

the bag with a good knee punch, attack-

ing with the ball of foot, and driving

your arms with both speed and power.

Continue this process until you safely

reach home.

DrillLarge Circle Cone Drill• Set up cones in a circle fi ve yards in

diameter. Begin circling around the

cones running with your feet con-

tacting more in a straight line (one

foot in front of the other as you

circle around), then side to side as

you would do when running in a

straight line. Keep your lean (and

bodyweight) to the inside of the

circle with the foot nearest to the

circle feeling more outside edge

pressure and the foot furthest from

the circle feeling more inside edge

pressure. Keep a normal stride and

running gait while utilizing good

arm drive mechanics. Make two

complete circles, rest, and repeat.

Try three to four repetitions in each

direction, two sets total. Th is drill

will help you to maintain accelera-

you should feel a lot of outside

edge pressure to your left leg and

inside edge pressure to your right

leg. In a quick, explosive manner

drive your right leg across your

body, with your knee facing the

wall, heel under hamstring, toe fac-

ing upward, the left leg still fully

extended and the head, shoulders,

and chest still facing forward (your

left ear faces the wall). Set the right

leg back down and repeat. Perform

two sets, fi ve to six repetitions, turn

180° and repeat the same process

for the other leg. Th is drill will

help you to improve your knee

drive across the body in an explo-

sive and effi cient manner.

Single Leg Outside Edge Hops• Start off with your right foot on the

ground and your left foot off the

ground. Sink your hips and extend

laterally to the right covering three

to four feet of distance. Land only

on your right leg and absorb the

landing by resinking in your hips.

Remain square (sideways) through-

out this process, keeping your toes

forward. Repeat this process fi ve to

six times, rest for 60 seconds and

repeat. Repeat the above process on

your left leg hopping to your left.

Th is drill will help you to drive

more explosively with your lead

leg (which ever way you are facing),

allowing you to cover more ground

out of your start.

Running On A Bend or CurveYou are now at second base, in scoring

position, and ready to get to home on

a base hit to the outfi eld. But it is not a

straight line to home, and you have got

to make a turn around third base. No

problem, here are a few recommenda-



tion around third base by utilizing

a good lateral lean, proper edges of

foot contact, running mechanics,

and arm drive.

Practice all of these drills twice a week

and before you know it, you will begin

to see an improvement in your perfor-

mance. Best of luck and keep training.

About the AuthorGreg Fredrick is the sports performance

director of Velocity Sports performance in

Louisville, Kentucky. He currently over-

sees a staff of ten coaches working with

youth, high school, collegiate, Olympic,

and professional athletes. Prior to joining

the staff in Louisville, Greg served as the

speed director for the Auburn University

Baseball Team from 2002 to 2004.

▲


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The Leader in SPORTS PERFORMANCE


ing and diarrhea. Additionally, many

medications such as diuretics, laxatives,

and steroids can cause depletion of potas-

sium (4). Again, athletes must be aware

of these infl uences.

Th e most common symptom of potas-

sium depletion is fatigue. Other symp-

toms of potassium defi ciency include

slow refl exes, muscle weakness, and EKG

changes. A quick loss of potassium could

lead to cardiac arrhythmias and even

death (1,4).

Increased levels of potassium in the blood

is known as hyperkalemia. Muscle break-

down from heat, exercise, or medications

can occur, albeit rarely, and can cause

hyperkalemia. In addition, during vig-

orous exercise, especially in a dehydrat-

ed individual, excess potassium intake

through food or supplements can cause

hyperkalemia. Cardiac arrest (absent

heartbeat) may occur at any time with

hyperkalemia, so hospitalization and

close monitoring is required (3).

Potassium supplementsTaking in a potassium supplement is not

necessary as this mineral can be readily

obtained through a variety of food sourc-

es. Fish such as: salmon, cod, fl ounder,

and sardines are good sources of potas-

sium. Various other meats also contain

potassium. Vegetables including: broc-

coli, peas, lima beans, tomatoes, potatoes

(especially their skins), and leafy green

vegetables such as spinach, lettuce, and

parsley contain potassium. Fruits that

contain signifi cant sources of potassium

include: citrus fruits, apples, bananas,

and apricots (4).

Potassium is a mineral involved

in electrical and cellular body

functions. It plays various roles

in metabolism and is essential for the

proper function of all cells, tissues, and

organs (4). Adequate potassium helps

to maintain lower blood pressure levels,

reduce the eff ects of sodium intake on

blood pressure, prevent kidney stones,

decrease bone loss (1), and improve glu-

cose metabolism (2).

For athletes, potassium’s role is of particu-

lar importance because potassium helps

regulate fl uids and mineral balance and is

needed for muscle contractions and trans-

mission of nerve impulses. Specifi cally,

potassium:

• Assists in the regulation of the acid-

base balance.

• Assists in protein synthesis from

amino acids and in carbohydrate

metabolism.

• Is necessary for the building of mus-

cle and for normal body growth (4).

Even the 2005 Dietary Guidelines point

to potassium as an important miner-

al not to be overlooked. Th e Dietary

Guidelines suggest that individuals

choose and prepare foods with little salt.

At the same time, consume potassium-

rich foods, such as fruits and vegetables

(1). Apparently, there is some concern

about adequate intake. And with good

reason.

How Much Potassium Do You Need?Until the Institute of Medicine (IOM) set

the recommended guidelines for potas-

sium, there was no real consensus on the

amount of potassium required by indi-

viduals and athletes. Th e Adequate Intake

(AI) for potassium, set by the (IOM) in

2004 is 4.7 grams per day (1).

Unfortunately, the dietary intake of potas-

sium by all groups in the United States is

considerably lower than the AI. Currently,

the average daily intake of potassium by

adults in the United States is 2.8 to 3.3

g for men and 2.2 to 2.4 g per day for

women (1). Clearly, adults and athletes

in particular, need to pay closer attention

to their potassium intake.

Potassium BalanceA defi ciency of potassium (hypokale-

mia) can occur in people with certain

diseases or as a result of taking diuretics

for the treatment of high blood pressure,

heart failure, or weight loss. Th erefore,

athletes with eating disorders, or those

wrestlers and others who are trying to

make weight, may be at an increased risk.

Diuretics are probably the most common

cause of hypokalemia.

A variety of conditions can cause the loss

of potassium from the body. Th e most

common of these conditions are vomit-

TrainingTable

Proper PotassiumDebra Wein, MS, RD, LDN, NSCA-CPT,*D


Th ere is no upper level set for potassium,

as food sources of potassium have not

shown to reach toxic levels. On the other

hand, supplemental potassium can lead

to acute toxicity in otherwise healthy

individuals (1).

Be sure to check your intake to make

sure it is adequate in all nutrients,

including potassium.

References1. Food and Nutrition Board, Institute

of Medicine. (2004). Dietary reference

intakes for water, potassium, sodium,

chloride, and sulfate. Washington, D.C:

National Academy Press.

2. Karppanen H, Karppanen P, Mervaala

E. (2005). Why and how to implement

sodium, potassium, calcium and mag-

nesium changes in food items and diets.

Journal of Human Hypertension, (19)

S10 – S19.

3. Medline Plus Medical Encyclopedia.

Retrieved February 8, 2007, from

http://www.nlm.nih.gov/medlineplus/

ency/article/001179.htm

4. National Heart Lung and Blood

Institute. Do vitamin mineral supple-

ments such as potassium, calcium or

magnesium help lower blood pres-

sure? Retrieved February 1, 2007, from

http://www.nhlbi.nih.gov/hbp/prevent/

factors/supls.htm

TrainingTable Proper Potassium

About the AuthorDebra Wein is a faculty member at the

University of Massachusetts Boston and

adjunct lecturer at Simmons College.

Debra is the President and Co-founder of

Sensible Nutrition, Inc. (www.sensiblenu-

trition.com), a consulting fi rm established

in 1994 that provides nutrition services to

individuals, universities, corporate wellness

programs and nonprofi t groups. Her sport

nutrition handouts are available online at

www.sensiblenutrition.com.

▲


Over the past 15 years

the sport of baseball has

changed tremendously in

the way players prepare in the off season.

Today they are training multidimension-

ally. Training consists of strength/power,

speed, agility, plyometric, nutrition, and

regeneration. In order for baseball players

to enhance hitting performance, they can

and should work on two items during the

off season. One is swing mechanics and the

other is strength/power. Strength/power is

going to be addressed in this article as it

pertains to increasing bat velocity.

Strength/power can be developed by imple-

menting various forms of resistance train-

ing. Baker (1) stated that resistance training

exercises can be classifi ed into three catego-

ries; general, special, and specifi c. In order

to develop strength/power, a combination

of the three resistance training exercises

should be implemented. “General” resis-

tance training increases overall strength by

using traditional exercises such as squats,

deadlift, bench press, and rows. “Special”

resistance training is designed to develop

power, once strength has been improved,

through the use of explosive exercises

Factors Aff ecting Bat VelocityBat velocity depends on the coordina-

tion of a sequential, rotational, explo-

sive movement (contractile properties of

various muscles), as well as the stretch-

shortening cycle (4, 9). In general, hit-

ters tend to move or shift their weight

backwards before striding towards the

pitcher. Th is movement backwards is

called “loading” by coaches. Th is is

when the stretch-shortening cycle is

initiated. Loading should allow a bat-

ter to swing with more velocity, most

likely through utilization of stored elas-

tic energy and the neural stimulation of

muscles in a sequential manner (4, 9).

Th erefore, it could be said that bat veloc-

ity is improved, in part, by training the

muscle fi bers and the effi ciency of the

stretch-shortening cycle.

In today’s sports media driven society, it

appears that maximal strength is one of

the most important variables in off en-

sive baseball performance (bat velocity);

however, bat velocity is characterized by

explosive, rotational force production

in a short period of time (power). Th e

fact that explosive, rotational forces in

such as the snatch and clean and jerk lifts,

ballistic resistance training like throwing

medicine balls, and plyometric exercises.

Finally, “specifi c” resistance training incor-

porates a training stimulus that mimics

actual game motions and their velocities.

For hitting, this can be accomplished by

using underweighted and overweighted

baseball bats.

Th is article will discuss ways to develop

power (bat velocity) for the baseball hit-

ter, and it will be assumed that strength

has already been developed. Power is the

combination of strength and speed. When

the baseball is hit on the sweet spot of the

bat, increased power will allow a player

to hit the ball with greater velocity result-

ing in a hard line-drive, hitting the ball

farther, or both. Th e intent of this article

is to supply a theoretical rationale for

resistance training by identifying the neu-

romuscular factors that aff ect bat velocity,

and briefl y review the relative success of

general, special, and specifi c training exer-

cises that increase bat velocity. Additionally,

the application of these diff erent exer

cise classifi cations will be discussed for

players at various levels.

Resistance Training to Develop

Increased Bat VelocityDavid J. Szymanski, PhD, CSCS,*D

Baseball


bat velocity must be produced by the

entire body (lower to upper body mus-

cle groups) in about 0.3 s, highlights

the need for general, special, and spe-

cifi c resistance training. Consequently, a

sound strategy for increasing bat velocity

would be to periodize the various types

of exercises described previously. Th is

program would be based on the biome-

chanics of the swing, electromyographic

activity of the muscles that contribute

to swinging a baseball bat, and the short

amount of time for explosive, concen-

tric force production.

Eff ects of Resistance TrainingTh e eff ect of various resistance train-

ing programs on bat velocity has been

studied by a few researchers (4, 5, 8,

10 – 15). Research indicates that to

increase bat velocity, one could use vari-

ous training programs. It is theorized by

this author that to develop optimal

bat velocity one should incorporate all

three types of resistance training meth-

ods described by Baker (1). “General”

resistance training, for the most part,

attempts to increase the muscle’s con-

tractile capabilities, “specifi c” resistance

training tries to more effi ciently utiliza-

tion of the stretch refl ex and the use

of stored elastic energy, while “special”

resistance training combines both the

contractile and stretch-shortening cycle

mechanisms (1).

Periodized “general” resistance training

appears to be eff ective in increasing bat

velocity for high school baseball play-

ers. Szymanski and colleagues (12, 14,

15) have demonstrated that for high

school baseball players a stepwise (%

change every 4 wk) periodized full-body

resistance training program signifi cantly

increases bat velocity on average of 3

– 4% or 2 – 4 mph. What does this

mean? If a pitched baseball is thrown

at 85 mph and is hit on the “sweet-spot”

of the bat, it will travel 375 ft with a bat

velocity of 70 mph and 410 ft with a bat

velocity of 75 mph.

Th e amount of “general” strength gained

through resistance training may aff ect

the amount of increase in bat velocity of

high school baseball players. However,

the increase in bat velocity may also

be explained by the strength training

process per se and not to the amount

of change in maximal strength. Bat

velocity results for collegiate baseball

players who were trained with a “gen-

eral and special” undulating (% change

daily) periodized resistance program did

not increase mean bat velocity after 12

weeks of training like the high school

players described above (13). Results

may be due to position players not hav-

ing the large gains in maximal strength

compared to the high school play-

ers, indicating that the college players

already had a good strength base. Th e

high school players, on the other hand,

were initially much weaker than the col-

lege players. Furthermore, the college

players did not have access to medicine

balls or underweighted or overweighted

implements that emphasized the rota-

tional aspect of the baseball swing in the

weight room. It may be that “general”

strength training alone is insuffi cient for,

or may limit, the amount of increase in

bat velocity in college or more advanced

baseball players. For example, this may

be due to diff erences in the biomechani-

cal and/or neuromuscular attributes of

heavy squats and bat velocity.

Th e search for better ways to increase bat

velocity has led researchers to compare

other methods of resistance training,

including both “special” (medicine balls)

and “specifi c” (underweighted and over-

weighted implements). Recent research

(14) reported that additional “special”

(rotational medicine ball exercises) resis-

tance training provided signifi cantly

greater improvements in bat velocity

(6.4% vs 3.6%) in high school baseball

players compared to resistance training

and swinging a regulation baseball bat

alone. Th is is an improvement of an

additional 2 mph (5 mph vs 3 mph).

Th is research supports the theory of

adding “special” resistance training to a

“general” program to increase bat veloc-

ity. Th e combination of “general” and

“special” resistance training (traditional

weight training and rotational medicine

ball exercises) may produce greater bat

velocity due to predominantly training

both the contractile and stretch-shorten-

ing cycle (neuromuscular) components

that are used when swinging a bat.

When “general” strength levels are suf-

fi cient, a more eff ective use of the stretch

refl ex and elastic energy, accomplished

with “general and special” resistance

training, could provide a better training

stimulus. In this regard, when including

additional “special” resistance training,

such as medicine balls, it appears benefi -

cial to increasing bat velocity (14).

Eff ects of Overweight and Underweight TrainingIn addition to the above results, DeRenne

et al. (4, 5) reported that for advanced

(collegiate and professional) baseball

players, “specifi c” resistance training

improved bat velocity by 6 – 10% or

5 – 8 mph. Th e underweighted and

Baseball Resistance Training to Develop Increased Bat Velocity


overweighted resistance training used

placed emphasis on the speed of the

contraction, force production, and the

utilization of stored elastic energy. It

may be that the advanced, physically

mature baseball players had suffi cient

“general” strength. Th us, the increased

bat velocity could have resulted from

a better use of elastic energy and the

sending of quicker signals from the

brain to the muscles to fi re (swing the

bat). It is possible that advanced base-

ball players, who are generally stronger

and more powerful than high school

players, may benefi t more from training

with faster contraction velocities or with

greater stretch loads to further improve

their use of the contractile and stretch

refl ex/elastic properties of the muscle

that occur during the stretch-shorten-

ing cycle (6, 7). Th is may not occur

for baseball players with lower strength

levels since improvements in bat velocity

have occurred with almost any form of

consistent training or simply swinging a

regulation baseball bat itself (10).

Combining training methods may allow

a greater transfer of eff ects by improving

the neuromuscular system (contractile

and stretch refl ex/elastic properties of

the muscle). One must also take into

account the specifi c patterns of motor

unit recruitment, the number of motor

units recruited, temporal sequencing,

and neural fi ring frequency and rate

when performing “specifi c” under-

weighted and overweighted bat swings

(3).

In agreement with previous research

on power development, Bobbert and

Van Soest (2) indicate that an increase

in strength alone may decrease vertical

jump power if the ability to “control”

the new degrees of force has not been

enhanced. Th ey concluded that “muscle

training exercises should be accompa-

nied by exercises in which the athletes

may practice with their changed muscle

properties” (2). Basically, this supports

the use of “general” resistance training

to increase muscular strength, and “spe-

cial and specifi c” training to “fi ne tune”

muscular control needed to swing the

baseball bat.

Training ProgramAlthough the resistance training exer-

cises listed in the fi rst paragraph may

help increase bat velocity, an increase

in maximal strength itself does not

necessarily correlate to increased bat

velocity for more advanced players. It

should be understood that an increase

in squat or bench press (lower and upper

body) strength will not automatically

increase bat velocity. Th e ability of the

advanced baseball player to transfer the

eff ects of “general” resistance training

to the explosive, rotational movement

of hitting is questionable. Th erefore, it

seems appropriate to use not only the

traditional “general” resistance training

exercises, but to also perform “special

and specifi c” resistance training exercises

to produce maximal bat velocity. Th is

may be exactly what the advanced base-

ball player needs who already has a lot of

strength training experience.

In order to develop greater bat velocity,

athletes should use a continuum of exer-

cises that incorporate “general,” “special,”

and “specifi c” forms of resistance train-

ing. For example, a resistance training

continuum for increasing bat velocity

should utilize squats (general), rotation-

al medicine ball exercises (special), and

underweighted and overweighted bat

swings (specifi c).

Practical ApplicationsReasons to use “general,” “special,” and

“specifi c” resistance training to increase

bat velocity have been provided. A play-

er’s training age may dictate which types

of exercises are needed to increase bat

velocity.

Several recommendations can be from this article:

1. Bat velocity can be increased by

implementing a full-body “general”

resistance training program for

high school or novice baseball play-

ers. See Table 1 for “general” resis-

tance training protocol. See Table 2

for schedule of “general” exercises.

2. Combined methods of resistance

training may provide the greatest

training eff ect. See Tables 1 and

2 for “special” rotational medi-

cine ball training. See Table 3 for

“specifi c” overweight and under-

weight bat swing training protocol.

Advanced players should incorpo-

rate all three forms of resistance

training into their program.

3. If not using a combined method,

the best approach to increase bat

velocity seems to be “general” resis-

tance training for high school play-

ers or “specifi c” (underweighted

and overweighted bats) resistance

training for more advanced (colle-

giate and professional) players.

4. Based on previous research (4), do

not use loads that are any more

than 4 oz lighter or heavier that

your game bat (i.e., 30 oz for a col-

lege player) when implementing

“specifi c” resistance training. See

Table 3. Heavier or lighter loads

(bats) have shown not to allow a



player to swing with greater bat

velocity.

5. “Specifi c” resistance loads progress

gradually by 1 oz heavier and light-

er every 3 weeks over a 12-week

training cycle. See Table 3.

6. Th e role of “general” resistance

training programs remains

unclear for more advanced players.

Although players are getting stron-

ger, their on-fi eld (bat velocity)

performance may not be any better

than if they did not resistance train,

since their bat swing mechanics are

already advanced.

References1. Baker D. (1996). Improving verti-

cal jump performance through general,

special, and specifi c strength training:

A brief review. Journal of Strength and

Conditioning Research, 10(2): 131 – 136.

2. Bobbert M, Van Soest A. (1994). Eff ect

of muscle strengthening on vertical jump

height: A simulation study. Medicine &

Science in Sports & Exercise, 26: 1012

– 1020.

3. Bosco C. (1985). Stretch-shortening

cycle in skeletal muscle function and

physiological considerations on explosive

power in man. Atleticastudi, 16(1): 7

– 13.

4. DeRenne C, Buxton BP, Hetzler RK,

Ho KW. (1995). Eff ects of weighted bat

implement training on bat swing veloc-

ity. Journal of Strength and Conditioning

Research, 9(4): 247 – 250.

5. DeRenne C, Okasaki E. (1983).

Increasing bat velocity (Part 2). Journal of

athletic training, February: 54 – 55.

6. Hakkinen K, Komi PV. (1985). Changes

in electrical and mechanical behaviour

of leg extensor muscles during heavy

14. Szymanski DJ, McIntyre JS,

Szymanski JM, Bradford TJ, Schade RL,

Madsen N, Pascoe DD. (in press). Eff ect

of torso rotational strength on angular

hip, angular shoulder, and linear bat

velocities of high school baseball play-

ers. Journal of Strength and Conditioning

Research.

15. Szymanski DJ, McIntyre JS,

Szymanski JM, Molloy JM, Madsen

NH, Pascoe DD. (2006). Eff ect of

wrist and forearm training on linear

bat-end, center of percussion, and hand

velocities, and on time to ball contact

of high school baseball players. Journal

of Strength and Conditioning Research,

20(1): 231 – 240.

About the AuthorDavid Szymanski is an assistant profes-

sor of exercise physiology, Director of the

Applied Physiology Lab, and the Volunteer

Assistant Baseball Coach at Louisiana Tech

University. He formerly was the Sports

Performance Director for Velocity Sports

Performance-Tulsa. Prior to that, Dr.

Szymanski was the Exercise Physiologist

for the Auburn University Baseball team

for 5 years. Before attending Auburn

University, where he earned a doctorate in

exercise physiology, Dr. Szymanski was the

Assistant Baseball Coach and Weight Room

Director at Texas Lutheran University

for fi ve years. Dr. Szymanski has been

involved in several research studies evalu-

ating sports performance. His primary

research has focused on ways to improve

baseball performance. Dr. Szymanski can

be contacted at [email protected].

▲

resistance strength training. Scandinavian

Journal of Sports Sciences, 7(2): 55 – 64.

7. Hakkinen K, Komi PV. (1985). Eff ect

of explosive type strength training on

electromyographic and force production

characteristics of leg extensor muscles

during concentric and various stretch-

shortening training. Scandinavian Journal

of Sports Sciences. 7(2): 65 – 75.

8. Hughes, S. S., B. C. Lyons, and J. J.

Mayo. Eff ect of grip strength and grip

strengthening exercises on instantaneous

bat velocity of collegiate baseball play-

ers. Journal of Strength and Conditioning

Research, 18(2): 298 – 301. 2004.

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Table 1. “General” and “Special” Resistance Training Protocol (14)Weeks 1 – 4 Weeks 5 – 8 Weeks 9 – 12

Sets Reps %RM Sets Reps %RM Sets Reps %RM

Core Assistance

2 WU 10 45, 50 2 WU 10 45, 50 2 WU 10 45, 50

3 10 65, 70, 75 3 8 70, 75, 80 3 6 75, 70, 85

3 10 3 8 3 6

Medicine Ball Exercises

Sets Reps Mass Sets Reps Mass Sets Reps Mass

2 6 5 kg 2 8 4 kg 2 10 3 kg

Reps = Repetitions RM = Reptition Maximum WU = Warm-Up Rest Time Between All Sets = 90 sec.

Table 2. Schedule of “General” and “Special” Exercisese“General” Exercises Monday Wednesday Friday

Parallel Squat* X X

Stiff -Leg Deadlift X X

Barbell Bench Press* X X X

Bent-Over Row X X X

Barbell Shoulder Press X X X

Lying Triceps Extension X X X

Barbell Biceps Curl X X X

“Special” Exercises Monday Wednesday Friday

Hitter’s Throw X X

Standing Figure 8 X X

Speed Rotation X X

Standing Side Throw X X

* Core exercise. All other lifts are assistance exercises. This program was kept simple since many of the high school facilities were limited by equipment.

Table 3. Overweight and Underweight Bat Swing Training Protocol (4)

Weeks Total Swings Sequence of Swings Weight of Bat (oz)

1 – 3 150 50/50/50 (H, L, S) 31, 29, 30

4 – 6 150 50/50/50 (H, L, S) 32, 28, 30

7 – 9 150 50/50/50 (H, L, S) 33, 27, 30

10 – 12 150 50/50/50 (H, L, S) 34, 27, 30

Note: Baseball players either hit batting practice or took dry swings 4x/wk. H = Heavy Bat; L= Light Bat; S = Standard 30 oz Bat


steps into the batters box. Or maybe you

have a teammate who, when he gets to

the ballpark, visualizes specifi c pitches

to prepare to bat, visualizes on-fi eld sce-

narios then runs through a specifi c and

detailed warm-up.

Such routines, whether you use them to

prepare for a competition or to prepare

for a task within the competition (e.g.

batting, pitching, or fi elding), can set

the stage for your performance. Th at is,

preperformance routines can facilitate

performance by optimizing your physi-

cal, mental, and technical readiness. But,

what really is a routine? A routine is a

regular course of procedure; a habitual

or mechanical performance of an estab-

lished procedure. Routines in sport, then,

can be viewed as thoughts and behaviors

that are done regularly to bring consis-

tency to your approach to performance

and your ensuing performance.

Now, let us get you started on develop-

ing or fi ne tuning your pre-competition

routine or your routine prior to specifi c

athletic tasks. While there is no one best

routine, the following are general guide-

lines to think about when developing

your routine:

“Th e most important thing is how a

guy prepares himself to do battle.” —Hank Aaron

Every time you compete, you want to

perform to the best of your abilities. You

practice in the fi eld, spend time in the

weight room, study game tape, stretch,

manage your diet, and hone your men-

tal skills all in an eff ort to enhance your

performance. Th is may be part of what

Hank Aaron is referring to in the above

quote, preparing yourself for competi-

tion by taking control of what you do

on a day in and day out basis.

But, he probably is also referring to the

importance of your preperformance rou-

tine or what you do on game day, prior

to stepping up to bat or diving into the

pool, to prepare yourself for competi-

tion. Do you have a preperformance

routine that you use to prepare yourself

for the athletic battle?

You have undoubtedly observed routines

(we tend to be more aware of the physi-

cal elements of a routine as an athlete’s

mental routine is tough to observe) that

are performed by some athletes such as

the baseball player who adjusts and read-

justs his gloves, kicks dirt in setting his

stance then takes a practice swing as he

R efl ect on what works and what

does not work for you in terms of things

you do, say and think to prepare yourself

for performance. As a starting point, use

past experiences to direct you. When

you performed well, how did you pre-

pare? Contrast this performance with a

poorer performance to help determine

what helps and what hurts. Keep as a

part of your routine the things you can

do that seem to help your performance.

Optimize your mental readiness by

focusing on the process of performance,

as opposed to the outcome. What are

those things you need to do to perform

well? Your focus should be on the con-

trollable aspects of your performance.

Your preperformance routine should

direct your attention to these factors

that you can control.

Use the routine on a consistent basis,

not just for big games. Every time you

step up to the plate, whether in practice

or competition, in preseason or a cham-

pionship game, you should use your

hitting routine. Routines are designed to

optimally prepare your body to perform,

so use it every time you perform, regard-

less of the situation.

Think “checklist.” In the book

“Heads up baseball” (1), the authors

suggest that athletes think of a routine

as a checklist of things to do in prepa-

ration for performance. Th ey note that

just as pilots have a checklist of things

they need to do to ensure a safe fl ight,

athletes should develop a checklist of

Preperformance

RoutinesSuzie Tuff ey Riewald, PhD, NSCA-CPT,*D

MindGames Suzie Tuffey Riewald, PhD, NSCA-CPT,*D


mental and physical things they should

do to facilitate performance and set the

stage for success. What are the criti-

cal elements of your checklist that will

prepare yourself for a game or prepare

yourself to bat?

Identify a plan B. Th at is, have a back

up routine that you can fall back on.

Th ings do not always play out the way

you expect them to and it sometimes

is necessary to switch things up in the

middle of the game. Keep your plan B

simple, but be sure to practice this as

well so you are comfortable with it when

you need to use it.

Never mind what others are doing.

Routines are highly individualized such

that what you need to do, say, and

think to set yourself up for a success-

ful performance may be very diff erent

from a teammate. Do not worry about

others and instead focus on yourself

and what is best for you. Years ago, I

worked with an athlete who decided

she needed to “be more serious” like her

teammates. She took on the routines of

her teammates and disregarded a means

of preparation that, while diff erent, had

worked for her. As expected, the results

were disastrous.

Elements of a routine versus supersti-

tions? Athletes can get caught in the trap

of integrating superstitious habits into

their preperformance routines, these are

behaviors that do not necessarily facili-

tate performance such as having to put

their left shoe on before the right shoe.

As an athlete I used to wear the same

hairclips every race. Th e fi rst cross coun-

try race of my college career I had a great

performance. In my mind I attributed

my success, in part, to wearing these

specifi c hairclips. How ridiculous, right?

Elements of a routine are things you do,

say, or think that help in preparation

for performance and help your perfor-

mance. Superstitions, on the other hand,

have no such link to preparation or

performance, except a link that you have

created. While some superstitions are

benign, the danger is in becoming over-

whelmed by these rituals or supersti-

tions. You can easily end up with a long

list of things you feel you have to do to

perform well that and this can take away

from the preparation that has more of a

direct impact on performance.

R.O.U.T.I.N.E.Set the stage for your performance suc-

cess by bringing consistency to your

physical and mental preparation and by

controlling the factors that impact your

performance.

Reference1. Ravizza K, Hanson T. (1995). Heads

up baseball: Playing the game one pitch at

a time. Lincolmwood, IL: Masters Press.

About the AuthorSuzie Tuff ey Riewald received her degrees in

Sport Psychology/Exercise Science from the

University of North Carolina – Greensboro.

She has worked for USA Swimming as the

Sport Psychology and Sport Science Director,

and most recently as the Associate Director

of Coaching with the USOC where she

worked with various sport national govern-

ing bodies (NGBs) to develop and enhance

coaching education and training. Suzie

currently works as a sport psychology con-

sultant to several NGBs.▲

MindGames Suzie Tuffey Riewald, PhD, NSCA-CPT,*D

Documents

baseball training volume 2