5 Steps To A Successful Offseason
August 1, 2012
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Step #5 Get enough protein
States how protein keeps you healthy:
The current recommendations:
So a 150-pound ballplayer needs at least 102 grams of protein per day
(150 pounds / 2.2 = 68.1 kilograms x 1.5 g/kg body weight = 102 grams)
Step #4 Improve Your Rotator Cuff with 1 exercise
Nothing produces a healthy rotator cuff better than jumping rope.
There are 3 stages of jump rope progression:
1. Regular jump rope for eye-hand coordination, footwork, agility and posture
3. 5-lb heavy sand rope for strength and explosion.
Step #3 Take 1 month off from all organized activities
To benefit mental recovery as well as physical recovery.
Step #2 Play different sports to become a better athlete
(Football for bench press strength, Basketball for leg strength)
Step #1 No throwing for 3 months
As of June 2012, the American Sports Medicine Institute has 10 recommendations for injury prevention.
Their #2 recommendation:
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