Off-season Conditioning, Part 1: Your Training Toolbox
September 14, 2011
When Summer Ball ends and Fall approaches, you must stop throwing because year-round baseball is the #1 risk factor for arm injury.
September should be a month of COMPLETE REST FROM ALL THINGS BASEBALL.
In place of throwing, play another sport in September and start "Active Rest" conditioning in October. Here's what you need:
Tool #1: Weighted Jump Rope
Hands down, THE BEST way to improves agility, posture, balance, and eye-hand coordination.
While regular jump rope can achieve this, it's the weighted jump rope that can increase your shoulder strength in as little as 3 minutes per day.
Tool #2: Small Towel
Just as hitters hit off a tee to perfect their swing, pitchers and throwers must do the same with a towel to perfect their throwing motion.
I have put together a 25-repetition towel drill program that you can find here.
Tool #3: A 3-lb Medicine Ball
A 2007 study in the Journal of Strength and Conditioning Research showed how 8 weeks of 3-lb medicine ball training
"can be a beneficial supplement to a baseball athlete's off-season conditioning by improving functional performance and strengthening the rotator cuff musculature."
Want to know the 3-lb med ball exercises? Click here to see Part 2: The Exercises.
Tool #4: 10-lb Medicine Ball
A 2008 study showed how several tests identified better baseball players
Kohmura Y. Development of a baseball-specific battery of tests and a testing protocol for college baseball players.
J Strength Cond Res. 2008 Jul;22(4):1051-8
and one of these exercises involved a 10-lb medicine ball.
Want to know the exercise? Click here to see Part 2: The Exercises.
Tool #5: A Basketball
A basketball can be very good at strengthening the muscles around the shoulder blade to give greater shoulder stability, especially at a very important phase of the throw called "The Late Cocking Phase":
Want to know the exercise? Click here to see Part 2: The Off-season Exercises.
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