Conditioning/Fitness Tips

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Should I do sprints?

Sprints

When you break it down, base running is simply a series of sprints. Add wind sprints to your off-season regimen. Work on staying low at the start and exploding in your first several steps.

   
Are strong legs important?

Legs

Do not underestimate the importance of strong legs for both hitting and pitching. Strong legs in pitching will allow you to drive to the plate. You will be able to throw harder with less pressure on your arm. In hitting, strong legs will certainly increase your power and leverage.

   
Is diet important?

Diet

Consult a dietician to obtain a gameplan for maximizing your workouts through nutrition. Many players run, lift weights, and do conditioning drills. What most neglect is diet. It will make a difference.

   
Do I need aerobic training?

Aerobic Training

Be sure to get a full array of aerobic training during the off-season, and maintain aerobic training during the season. Aerobic training will help provide much needed stamina and help prevent injury.

   
Should I train my shoulders?

Shoulders

Be very guarded when you work on shoulders during your training. Do not use heavy weights and keep the workouts extremely light. Always maintain your range of motion and avoid lifts or presses that are over your head.

   
Should a pitcher work with weights?

Pitchers, Keep It Light

Pitchers too now work out with weights. But, whereas hitters can get away with a little bulk, pitchers must maintain their full range of motion. Keep all workouts light and maintain a stringent stretching routine. Concentrate on legs and make sure your upper body does not get bulky.

   
Are there alternatives to aerobic training?

Tae-Bo, Yoga, Spinning® , Karate, etc.

Baseball players often have a problem with aerobic conditioning because they find the treadmill or the stationary bike boring. To battle this ennui, try getting involved with an activity that will be aerobically beneficial, but interesting. Karate, Tae-Bo, Spinning®, and even Yoga are great alternatives.

   
What can you control in baseball?

Control

A wise man once told me, you can't control a lot of things in baseball. You can't control the weather. You can't control the umpires. You can't control the field condition...

But, the one thing you can control is what kind of shape you are in and how well you have prepared for the season.

   
Should I use weights?

Weight Training

Weight training used to be frowned on in the game of baseball. Now, everybody trains with weights. If you are going to train with weights, consult a professional to help you develop a program that will maintain your range of motion.

   

How to Avoid 5 Common Baseball Injuries

1. Torn Rotator Cuff

The rotator cuff is composed of four muscles that help support the arm and allow it to move up, down and rotate. A torn rotator cuff causes baseball players to experience pain and limited movement in their shoulder joint. Proper stretching and weightlifting to strengthen muscles can help players avoid this injury.

2. Bursitis of the Elbow

Bursitis of the elbow occurs when the fluid filled sack of the elbow, the bursa, is hit or irritated, causing it to become inflamed or full of fluid. As soon as baseball players notice their elbows beginning to swell, they should rest and compress, ice and elevate the area to keep the condition from worsening.

3. Finger Fractures

It is not uncommon for baseball players to fracture a finger when they catch a fast ball or when they are hit by the ball when at bat. Players can reduce the risk of fractures by wearing a proper mitt while in the outfield and by paying attention to poor pitches.

4. Tennis Elbow

Tennis elbow is not just for tennis players. Baseball players can also get the condition after swinging a bat repeatedly. Baseball players should be sure to eat right and exercise to keep their muscles in excellent shape. They should also rest their arms when needed.

5. Knee Injuries

When baseball players make sudden changes in direction while they are running quickly, they put themselves at risk of injuring the ligaments surrounding their knees. Baseball players can prevent this injury by making more fluid movements instead of short, jerky stops when possible.

   
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