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Baseball - Conditioning and Agility

baseball

Baseball - Conditioning and Agility by Kristoph Thompson

A well rounded conditioning program for baseball should focus on those components of fitness that are specific to the game. A program should help the athletes to become better and more efficient in these particular areas whilst also reducing their risk of injury.

This article will outline a number of drills and exercises that can be used to increase or improve short-distance speed, agility, trunk strength, and endurance. Gym-based exercises will also reduce the risk of a shoulder injury by strengthening the muscles of the rotator cuff.

Speed & Agility

The majority of defensive movements during the game, chasing a ball or tagging an opponent, take place over short distances and at near sprint pace. By using the drills outlined below you can improve your defensive play by increasing your speed and agility.

1. Tennis Ball Drop, Run, and Throw
A tennis ball is dropped from shoulder height, and the athlete must catch the tennis ball before it bounces for a second time. The athlete starts 10 metres away from the assistant. The assistant drops the ball, and that athlete sprints towards the ball as fast as he/she can. Once the ball has been caught the ball should be thrown over either left or right shoulder (alternate each time). Increase the initial distance between the athlete and the tennis ball to increase the difficulty.

2. Chase and Throw
A ball is thrown over the athlete’s shoulder who must then react and chase down the ball, once they have hold of the ball they throw it to 4th base. Increase the distance the athlete has to cover in order to make the drill more difficult.

3. Three Ball Shuttle
Three baseballs balls are placed in a line, 2 metres apart, and 5 metres from the athlete. On the command, the athlete must retrieve each ball as fast as they can, returning each to the starting point before retrieving the next.

The Trunk

When throwing or hitting the ball, strong legs and arms are obviously an advantage. The muscles of the stomach, and in particular the obliques, provide the power to quickly turn the torso, resulting in a more forceful movement. The stronger and more powerful the trunk musculature, the more powerful rotational movement they can produce. By following the exercises below, you can isolate the muscles of the trunk and strengthen them. A medicine ball is required.

1. Sit up with medicine ball throw
In pairs, one athlete assumes the sit up position, holding a medicine ball with both hands, over one shoulder, while the other athlete stands 2 metres away. The first athlete performs a sit up while simultaneously bringing the medicine ball up as well and throwing it to his partner once at the top of the sit-up movement. The partner catches the ball and throws it back to the athlete on the floor, who, upon catching the ball, returns slowly to the starting position and then repeats the movement. Perform 10 on each side and then change roles.

2. Side Toss
In pairs, stand side on to your partner, 5 metres to their right. Keep feet shoulder width apart and knees bent. Hold a medicine ball with both hands directly in front of you. Keep your arms extended and parallel to the floor. Swing ball as far to the right as is comfortable, allowing your hips to turn with your arms. From this position immediately swing the ball to your left, throwing the ball to your partner who catches it and throws it back in the same manner. Perform 10 throws and catches to one side, and then change sides.

3. Wood Chops – High To Low
Stand up straight, holding the medicine ball above your head to either to the left or right. Quickly bring the ball down to the other side and release it once it is level with your hip (this done in one movement). Pick up the ball and return to the starting position, repeat 10 times on each side.

Rotator Cuff

The Rotator Cuff consists of 4 small muscles and their tendons around the shoulder. These small muscles are responsible for the power and deceleration of the arm when throwing a baseball. The rotator cuff muscles are very prone to overuse injuries, and injuries caused by an imbalance of the shoulder musculature. Use the 4 exercises below to increase the strength and endurance of these muscles to prevent injury. Perform each of them 2/3 times a week, using a light weight (2-4kg), and complete 25 repetitions.

1. Start by lying on your stomach on a bench. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down, holding onto a dumbbell. Keep your elbow bent, and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower the hand slowly. Repeat the exercise with your right arm.

2. Lie on your right side and stretch your right arm above your head. Holding a dumbbell with your left hand, keep your left arm at your side with your elbow bent to 90°, and the forearm resting against your stomach, palm down. Raise the left hand until it is level with your shoulder, and then lower slowly. Repeat the exercise with your right arm.

3. Lie on your right side keeping your right arm by your side, dumbbell in hand. Bend your right elbow to 90° keeping the right forearm resting on the floor. Raise your right forearm up to your stomach. (This is like the forehand swing in tennis.) Lower the forearm slowly and repeat. Perform the exercise with your left arm.

4. Stand with both arms by your sides holding a dumbbell in each hand. Slowly move your arms outwards, away from your sides, stopping at a 45° angle and turn your arms so that your thumbs face down (this should all be one movement) Return your arms to the starting position, and repeat.

Copyright 2005, Kristoph Thompson now runs a successful personal training business in the UK, working with a variety of groups and individuals from professional footballers to those with disabilities, and most recently, Britain’s Strongest Man. He has recently pioneered kristoph.co.uk which provides a free, national health and fitness information service.

Kristoph has been lecturing in Fitness and Nutrition at Sussex Downs College since 2002, he is a freelance writer and regularly offers expert advice on health and fitness features.