Collegiate Baseball In-Season Training by MLB Pitching

Keywords: baseball training; strength/power training; resistance training; conditioning; agility; rotator cuff; medicine ball training

Collegiate Baseball In-Season Training David J. Szymanski, PhD, CSCS, *D Louisiana Tech University, Ruston, Louisiana

summary In-season baseball training is very important to maintain players’ strength/power and conditioning. However, there are numerous training approaches used to accomplish these goals. The purpose of this article is to display actual in-season baseball strength and conditioning programs used for various positions at the Division I collegiate level. Furthermore, readers may want to evaluate their own program, learn some new ways of training players, and possibly make some adjustments to their players’ in-season program.

Introduction aseball strength and conditioning has changed considerably over the past 10–15 years. Although it is now hard to believe, at one time baseball coaches did not want their players to lift weights for fear of becoming “too big and bulky.” The days of playing to get into shape and not performing some type of resistance training and conditioning are long gone. Furthermore, even though the game may take hours to play, baseball is a quick, powerful, reactionary sport that takes a relatively short period of time per play (1). The longest amount of time that one play may take, such as an inside-the-park home run, is

approximately 17 seconds. The remaining plays last from approximately 0.3 to 4.5 seconds, depending on whether it is a swing of the bat or a sprint to first base. Today, if a player is not training to become stronger, faster, and more powerful during the off-and preseason, he would be lagging behind those who did. However, the way in which one trains for baseball is, to some degree, still a matter of opinion based on personal playing and coaching experiences, what one reads in strength or research journals, or what one reads on the Internet. In order to develop a sound training program that addresses both offensive

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and defensive movements, one needs to know and understand the relevant science that will elicit the desired training adaptations. In particular, one should be familiar with daily and weekly undulating power periodization for acyclic (single) and cyclic (repetitive) sport movements. Since baseball movements are powerful, acyclic (hitting or throwing movement), and cyclic (sprinting), it is important that readers understand these concepts. Readers are encouraged to read about strength training periodization strategies written by Bompa and Carrera (3), Coleman (5), and Plisk and Stone (15). This information will provide guidelines to attain optimal performance outcomes and may offset possible injuries. In order to become stronger, faster, and more powerful, a year-round periodized training program must be designed and implemented. Periodization is a comprehensive training plan that typically divides the training year into 4 different phases: postseason/active rest, off-season, preseason, and in-season (4, 14). This article will address the in-season training of collegiate Division I (DI) baseball players and should not be exactly replicated for other levels of play. Inseason training for other collegiate play-

Table 1 Weekly Progression of In-Season Training Program for Core Exercises Week

Intensity

Sets

Reps

% of 1RM

Rest

65, 65, 65, 55

90 sec

50, 50, 50, 40

90 sec

75, 75, 75, 65

90 sec

60, 60, 60, 50

90 sec

80, 80, 80, 70

90 sec

65, 65, 65, 55

90 sec

70, 70, 70, 60

90 sec

55, 55, 55, 45

90 sec

Loading Pattern Low

Medium

High

Download

Note: Core exercises are multi-joint movements such as squats, Romanian deadlift, 1 dumbbell (DB) row, and DB bench press. Last sets are “down” sets performed with maximum effort and executed as fast as possible. Perform “hard” day for starting and closing pitcher’s lower body and upper body days. Perform “hard” and “light” days for middle-relief and position players’ full-body resistance training program.1RM = one repetition maximum, H = hard, L = light.

ers (DII, DIII, NAIA), high school, and professional baseball players will be different. Therefore, if one trains baseball players that are not at the DI level, they should modify this program to meet the

daily schedule, time restrictions, and the various training facilities they will use. The in-season training phase for each level of competition is a different length

of time. For the collegiate player, it may be from February to mid-June. At the DI level, the scheduled season is typically 16 weeks, with an additional 4 weeks if a team gets to the College World Series. For the high school player, it may be from March to May. For the professional player, it may be from March to October. Thus, strength coaches must take the duration of the season into account and adjust their program accordingly. Furthermore, strength coaches must examine how often the player will actually be playing, hitting, and throwing. Is it 3, 4, 5, or 6 days a week? A component that seems to be often overlooked by strength coaches is the amount of throwing players complete per day and season. This is typically due to the collegiate strength coach’s very busy schedule of training other university sport teams. They are not usually around the athletes as much as the baseball coaches and do not know what is occurring at baseball practice on a daily basis. For some baseball players, this may substantially affect their strength training sessions. At the DI collegiate level, most players throw 6 days a week. Therefore, all of these variables must be looked at closely before designing an in-

Figure 1. Standing twisting wall throw: (a) starting position (loaded); (b) twist and throw; (c) catch ball and decelerate. Throw ball against wall in the opposite direction.

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Table 2 Example of a Collegiate Starting Pitcher’s 5-Day Rotation Program Days 1 & 6: pitch

Day 2: recovery (light)

1. Moderate intensity (65–75% HRmax) jog (20 poles: left field to right field line) or swimming pool (any stroke except freestyle & back stroke): 20 minutes 2. Rotator cuff & upper body exercises (performed for recovery) a. Throwers 10 rotator cuff program (2–5 lb DB): 1 × 10 b. 1-arm DB row (25 lb): 1 × 10 c. Push-up plus (body weight): 1 × 10 d. DB hammer curls (10 lb): 1 × 10 e. DB triceps extension (10 lb): 1 × 10 3. Medicine ball:Torso a. Standing torso circles (5 kg):2 ×10 (warm-up) b. Standing figure 8: 2 × 6 c. Standing twisting wall throw: 2 × 6 (Figure 1) d. Seated twists: 2 × 10 (Figure 2) e. Seated trunk rotation: 2 × 6 (Figure 3)

Day 3: hard

1. Throw bullpen: 2 × 15 pitches 2. Speed endurance a. 5 × 200 yd (left field to right field corner): 30 sec with 60-sec rest b. 5 × 100 yd (left field to center field): 15 sec with 45-sec rest 3. Agility drills a. Fetch & catch: 2 × 10 (A form of ball pick-ups) 4. Medicine ball: Whole body (explosively) a. Overhead toss: 2 × 6 b. Squat & push: 2 × 6 (Figure 4) 5. Throwers 10 rotator cuff program: rubber tubing (2–5 lb: slow): 2 × 15 6. Lower body workout (hard) a. Squats (core) b. Romanian deadlift (core) c. Pitcher’s step-up (raise leg with hip flexion) d. Lateral lunge e. Calf raises (optional)

b Figure 2. Seated twist. Rotate sideto-side as fast as possible using trunk. (a) Starting position; and (b) end position. Make sure head and shoulders rotate.

season training program. The reason for this statement is to make strength coaches aware that they will need to be flexible and make modifications to their programs at some point in time.

1. Throwers 10 rotator cuff program (active recovery): 1–2 sets of 15 reps 2. Ice: 15–20 minutes (optional)

Individual Positions If a sport-specific periodized strength and conditioning program is not implemented into a baseball player’s daily inseason program, the strength gains that were developed in the off- and preseason will begin to diminish within 1–4 weeks of cessation of training (11). Therefore, strength coaches must consider the needs

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of each position before implementing an in-season program. There are 2 general types of players: pitchers and defensive players. However, each of these positions can be further broken down. There are starting, middle-relief, and closing pitchers. Additionally, there are outfielders, infielders, and catchers. Each of these players has different caloric expen-

Table 2 Continued Example of a Collegiate Starting Pitcher’s 5-Day Rotation Program Day 4: moderate

Day 5: light

1. Low/moderate intensity plyometrics (optional) a. Squat jumps: 2 × 10 b. Standing long jumps: 2 × 6 consecutive c. Ice skaters: 2 × 10 2. Sprints a. 5 × 60 yd (8 sec with 60-sec rest) b. 5 × 30 yd (4 sec with 30-sec rest) 3. Medicine ball:Throwing a. Chest pass: 2 × 10 b. Twisting woodchop throw: 2 × 6 (Figure 5) c. Speed rotations: 2 × 6 (Figure 6) d. 1-Leg overhead balance throw: 2 × 10 (Figure 7) 4. Throwers 10 rotator cuff program: 2 × 15 (ballistic) 5. Rice bucket routine: 2 × 30 sec a. Forearm flexion/extension b. Wrist pronation/supination c. Wrist ulnar/radial deviation d. Grabbing 6. Upper body workout (hard) a. 1-arm DB row (core) b. Alternating DB bench press (core) c. DB hammer curls d. DB triceps extensions 1. Light intensity (50–65% HRmax) jump rope (various jumps): 6 × 50 2. Ladder drills: various movements 3. Balance beam (optional) a. Pitcher’s squat: 2 × 10 (Figure 8) b. Pitcher’s toe touch: 2 × 10 (Figure 9) 4. Abdominal/low back routine a. Oblique crunch: 2 × 15 b. Slow bicycles: 2 × 30 c. Double abdominal crunch: 2 × 25 d. Superman: 2 × 15 5. Scapula exercises a. Scapula push-up: 2 × 10 (Figure 10) b. Scapula dips: 2 × 10 c. Reach backs: 2 × 10 (Figure 11) 6. Body blade routine (switch exercise every 30 sec: optional) a. Shoulder press b. Internal/external rotation at 90° c. Internal/external rotation at 0° d. D 2 flexion/extension e. Lateral raise f. Front raise g. Biceps cur h. Triceps extension

D = diagonal, DB = dumbbells, HRmax = maximum heart rate

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ditures, playing frequencies, and physical requirements to play that particular position. For example, the estimated total caloric cost of playing a 2-hour baseball game for a 180-pound player is 960, 1,080, and 1,440 for fielders, catchers, and pitchers, respectively (13). A starting pitcher may only perform once every 5 days, while some relief pitchers and position players may play and practice 6 days a week. At the DI level, the centerfielder, short-stop, and second baseman may typically be fast and quick without demonstrating true homerun power. The other outfielders may also be fast and quick, but demonstrate more homerun power. The corner players (first and third basemen) and catcher usually are not as fast as the players “up the middle” but may be more powerful hitters.

Objectives An effective periodized in-season program must accomplish 4 objectives: (a) address the appropriate energy systems, (b) maintain the player’s strength/power, (c) assist in the recovery process, and (d) reduce the chance of injuries so players remain on the field. Physiologically, baseball movements are quick, powerful movements, which emphasize both of the anaerobic energy systems (16, 17). Approximately 80% of the energy is supplied by the ATP-PC system, 15% by glycolysis, and 5% from oxidative phosphorylation (aerobically) (9). To maintain strength, speed, and power, but at the same time have a program that is position-specific, functional, and aid in the recovery process, a strength coach must control intensity, volume, frequency of training, and speed of movement, in addition to having days of rest for players. Intensity refers to the strength of the stimulus, volume refers to the amount of work completed, and frequency is how often a training stimulus is applied (5, 10). Speed of movement refers to how fast or slow an exercise is performed. It is recommended that the eccentric (down or

a b

Figure 3. Seated trunk rotation: (a) place ball behind back; and (b) rotate to other side of body to pick-up ball and repeat.

negative) portion of the lift be slow and controlled while the concentric (up or positive) portion of the lift be as explosive as possible (2). One reason for the controlled eccentric action during upper body exercises is because the muscle involvement in throwing is largely eccentric, especially after ball release (8). The deceleration phase of the throwing motion eccentrically activates many of the posterior upper body muscles to slow the arm down (8). Behm (2) states that eccentric training has been found to be more effective than concentric training alone in strengthening muscle. Since baseball movements are quick and powerful, players should be encouraged to perform the concentric portion of the lift explosively (2). Behm also states that regardless of the velocity of movement, it is the attempt to perform a powerful movement that achieves the high-velocity, specifictraining effect.

Program Design As stated earlier, the DI collegiate baseball season is 20 weeks long if a team goes to the College World Series. In order to periodize the in-season training program, five 4-week microcycles that repeat are used. Microcycles are short

training phases that typically last 1 week, but may be as long as 4 weeks, depending on the training program (5). The first 3 weeks of core, strength/power training (multi-joint exercises such as squats, 1arm dumbbell row, and dumbbell bench press) are progressively increased in intensity each week. The fourth week is a download or reduction in intensity, allowing for a brief restitution period (15). For players that will perform 2 days of full-body resistance training (middle-relief and position players), there are “hard” and “light” days, which differ in intensity by 15%. The starting and closing pitchers will perform hard days for their programs, which have separate lower and upper body days. During each week, the players are performing 4 sets × 6 reps of each core exercise. The last set has a reduction in intensity of 10% from the percentage used in the first 3 sets. The reason for the decrease in intensity for the last set is to allow the player to perform with maximum effort and execute the exercise as fast as possible. Therefore, there is the combination of strength and power within the same set. This 4-week progression is based off of strength training periodization strategies reported by Bompa and Carrera (3), Coleman (5), and Plisk and Stone (15).

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c Figure 4. Squat and push: (a) beginning position; (b) descent (parallel squat position); (c) explosively jump and release ball.

Figure 5. Twisting woodchop throw: (a) beginning flexed position; (b) rotation; (c) bring ball over head; and (d) explosively throw ball to the ground in front of head.

Plisk and Stone (15) refer to this type of cycle as “summated microcycles.” They describe 2 benefits from this type of training. First, “it increases the probability of converging training effects while minimizing the likelihood of overstress or accommodation/involution problems (15).” Second, “it adds an aspect of inter-mesocycle contrast that may stimulate adaptation over the long term (15).” Auxiliary (single-joint) exercises, such as

biceps curls, triceps extension, and forearm exercises are performed at 2–3 sets × 6–10 reps (5). For an example of the 4week progression see Table 1. This microcycle is then repeated 4 more times over the course of the season. A periodized in-season training program will integrate exercises that address sport-specific flexibility, mobility, balance, coordination, footwork, agility,

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strength, speed, power, trunk stability, and torso-rotation strength. This article will describe how to train pitchers and position players with various exercises and pieces of equipment. Designing an in-season program that has high, medium, and low loading pattern days of training will allow players daily variations and the ability to control intensity and volume of training (3). This will reduce the chances of over-training and aid in recovery. Also, having off days, where no training or playing occurs, will assist in a player’s recovery. This should reduce the chance of injury because the program addresses all of the sport-specific components mentioned previously in a comprehensive, periodized training plan. In each of the different tables, one may read the word “optional” next to a drill or exercise. This is where the strength coach or player will have the ability to decrease the total training volume, especially towards the latter part of the season when the player may need less work and more recovery so they can perform optimally on the field. If a baseball team makes it to the College World Series, volume should be slightly decreased while maintaining intensity. Furthermore, in Table 1 all exercises, sets, and reps are listed. In the other tables, if one reads the same general heading, such as “Medicine ball: Torso,” the same exercises, sets, and reps are to be performed by that specific player. However, it is recommended from experience that the medicine ball routine progressively vary from week to week. For whole body and torso medicine ball exercises, use 3, 4, 5, and 4 kg balls for weeks 1–4, and for double-arm throwing medicine ball exercises use 2, 3, 4, and 3 kg balls for weeks 1–4. This keeps the program progressive, consistent, and manageable, while at the same time attempts to mimic the movements of hitting and throwing a baseball. Also, make sure that rotational and throwing medicine ball exercises are performed on both sides of the body for balanced strength/power development. Throughout the in-season program it is recommended that players use dumbbells

Table 3 Example of a Middle Relief Pitcher’s Program Monday (moderate)

Tuesday (game or off-day)

1. Sprints a. 5 × 60 yd (8 sec with 60-sec rest) b. 5 × 30 yd (4 sec with 30-sec rest) 2. Agility drills a. Fetch & catch: 2 × 10 3. Medicine ball: Whole body a. Underhand toss: 2 × 6 b. Squat & push: 2 × 6 4. Throwers 10 rotator cuff program (rubber tubing: 2–5 lb): 2 × 15 5. Full-body workout (hard) a. Squats (core) b. Romanian deadlift (core) c. 1-arm DB row (core) d. Alternating DB bench press (core) e. DB hammer curls f. DB triceps extension g. Calf raises 1. Pitch 2. Throwers 10 rotator cuff program: 1–2 × 10 (recovery)

Wednesday (off-day or practice): hard

1. 2. 3. 4. 5. 6.

Thursday (moderate)

1. 2. 3. 4.

b Figure 6. Speed rotation: (a) starting position (catch ball thrown from partner); and (b) rotate to other side of body and release ball back to partner. Make sure to keep arms fully extended.Then rotate back to original position to receive another chest pass.

Low/moderate intensity plyometrics (optional) Speed endurance Balance beam (optional) Medicine ball:Throwing Scapula exercises: 2 × 10 Rice bucket routine: 2 × 30 sec

Sprints Ladder drills Medicine ball:Torso Throwers 10 rotator cuff program (rubber tubing: 2–5 lb): 2 × 15 5. Full-body work-out (light) a. Squats (core) b. Romanian deadlift (core) c. Seated rows (core) d. Alternating DB incline bench press (core) e. DB hammer curls (optional) f. DB triceps extension (optional) g. Calf raises (optional)

Friday, Saturday, & Sunday (Games): Possibly Pitch DB = dumbbells.

(DB) for various upper body exercises. This is because the act of throwing in baseball is unilateral, one side independent from the other. Making sure that both arms are individually addressed is important because the amount of throwing a player has completed will affect how sore the throwing arm is from day to day

or week to week. Using DB also allows the neutral grip (palms facing in) to be administered to the bench press movement, placing less stress on the shoulder capsule as the exercise is executed. However, if you do not have DB, use the barbell and

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make modifications to the exercise if necessary. Modifications can be made by placing a wooden board(s) or rolled up towel (3–6”) on the sternum. When the barbell is lowered, it should touch the wooden board or towel, then be lifted to

Starting Pitchers

Figure 7. One-legged balance overhead throw: (a) starting position, and (b) end position.

the starting position. This will prevent the athlete from placing additional stress (impingement) on the shoulder capsule since the bar cannot be lowered to the chest. Finally, in agreement with Toyoshima (20), the most important areas of the body to focus on for baseball training are the legs,

trunk, and throwing arm. These areas dictated how exercises were selected and the order in which they were placed in this program. This is important for both offensive and defensive purposes since most all movements in baseball require powerful, full-body rotational movements.

According to Potteiger and Wilson (16, 17), pitching involves intermittent high-intensity contractions of relatively short duration. Due to the intensity level and duration of pitching, the predominant energy system required during pitching is the ATP-PC system (16). Thus, when designing an in-season program for a starting pitcher, the coach should develop the pitcher’s anaerobic energy systems with a consistent daily training program that becomes progressively less intense as the pitcher gets closer to his next start. This way the starting pitcher has a scheduled routine and knows what to expect prior to each performance. Furthermore, the program must be position-specific and functional. This is accomplished by integrating exercises that address flexibility, balance, footwork, agility, strength, power, torso-rotation strength, and the pitcher’s throwing arm (1, 4, 6, 7, 10, 14, 17, 19, 22). Regardless of the type of pitcher (starting, middle-relief, or closer), the coach must also take into consideration the number of pitches thrown during the previous game, the number of days between pitching appearances, and post-

Figure 8. Pitcher’s squat: (a) beginning position; and (b) execution of 1-leg squat.

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Figure 9. Pitcherâ&#x20AC;&#x2122;s toe touch: (a) beginning position; and (b) end position.

Figure 10. Scapula push-up: (a) starting position; and (b) end position. Retract scapula in bottom position.

Figure 11. Reach backs: (a) starting position; and (b) end position. Body weight is balanced by stabilization of the shoulder as the eyes follow the free-hand while body twists.

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Table 4 Example of a Closing Pitcher’s Program Monday (light)

Tuesday (game or off day)

1. Light intensity (50–65% HRmax) jump rope (various jumps): 6 × 50 2. Ladder drills: various movements 3. Balance beam (optional) 4. Abdominal/low back routine 5. Scapula exercises: 2 × 10 1. Pitch 2. Throwers 10 rotator cuff program: 1–2 × 10 (recovery) 3. Treadmill jog (light-to-moderate intensity: recovery) a. 50–75% HRmax 4. Ice: 15–20 minutes (optional)

Wednesday (off day or practice): hard

1. Speed endurance a. 10 × 100 yd (15 sec with 45 sec rest) 2. Agility drills a. Fetch & catch: 2 × 10 3. Lower body workout (hard) a. Squats (core) b. Romanian deadlift (core) c. Pitcher’s step-up d. Lateral lunge e. Calf raises

Thursday (moderate)

1. 2. 3. 4. 5. 6.

Low/moderate intensity plyometrics (optional) Sprints Medicine ball:Throwing Throwers 10 rotator cuff program: 2 × 15 Rice bucket routine: 2 × 30 sec Upper body workout (hard) a. 1-arm DB row (core) b. Alternating DB bench press (core) c. DB hammer curls d. DB triceps extensions

Friday, Saturday, & Sunday (games): possibly pitch (discuss with head and/or pitching coach) DB = dumbbells.

pitching muscle soreness. Generally, starting pitchers throw anywhere between 100 and 130 pitches per game. A middle-relief pitcher may throw between 30 and 60 pitches, and a closer may throw between 5 and 30 pitches. If a pitcher has an unusually long inning, meaning more than 25 pitches in an inning, this may adversely affect the pitcher’s performance during the remainder of that particular game. Furthermore, that

pitcher will probably have more soreness on days 1 and 2 post-pitching because of the increased demand on their throwing arm. The starting pitcher’s program listed in this article is an example of a collegiate 5-day rotation (Table 2). If a starting pitcher has less or more than 5 days between starts, the program must be altered to prepare the pitcher for his next start. For descriptions and illustrations of the Throwers’ 10 Program, see Wilk (23).

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Exercises can be performed with rubber tubing or dumbbells between 2 and 5 lbs. For variations of training the shoulder complex, see Jeran and Chetlin (12). All conditioning for every pitcher is to be performed on the field during practice. This is most time efficient since often times pitchers are standing around “shagging” baseballs hit during batting practice. From a pitcher’s perspective, this is not very productive. If the pitchers are divided into 2 groups, one can condition while the other shags. When group 1 is finished conditioning, they go shag while group 2 conditions. If modifications to the conditioning program need to be made, such as running inside, do so in a gym, indoor track, or on a treadmill. Resistance training can be performed early in the morning before classes begin or after practice. It is up to the head coach to make that decision. It is the author’s opinion that resistance training should be performed in the morning before college classes start because players are usually tired and hungry after practice. This is not conductive for an optimal resistance training session. Estimated maximal heart rate (HRmax) for conditioning is determined by taking 220 minus the person’s age. Coaches can control exercise intensity while conditioning by having players work out at various percentages of their HRmax. Based on research not yet published by this author, it is recommended that pitcher’s hard and moderate day intensities be between 70% and 85% of age-predicted HRmax. The conditioning times for the 200, 100, 60, and 30 yard runs listed in this article correspond to this heart-rate intensity range.

Relief Pitchers The training program for middle-relief and closing pitchers are variations of the starting pitcher’s program. With the DI collegiate schedule, games are usually played on Tuesday, Friday, Saturday, and Sunday. Therefore, the resistance training schedule for these pitchers should be on Monday and Thursday. Which day is more physically demanding on the

pitchers is up to the strength coach. Based on experience, Monday is more demanding (hard), while Thursday is lighter due to the long, 3-game weekend series. It is imperative to make sure that the players are recovered for the weekend conference games, since opportunity for success in these games is vital to the baseball coaching staff. Each of the 2 days is a full-body resistance training program focusing primarily on the multi-joint exercises. For the upper body, multi-joint pulling exercises are always performed before multi-joint pushing exercises, since the muscles that pull are predominantly the active muscles during arm acceleration and deceleration (8). The largest amount of force that the arm must overcome occurs eccentrically when the arm decelerates. The muscles that decelerate the throwing arm after ball release are the rotator cuff muscles, latissimus dorsi, rhomboids, teres major, biceps, serratus anterior, and posterior deltoid (8). So, more emphasis is placed on pulling and rotator cuff exercises since it is the muscles listed above that are not only required to throw, but are typically most sore on days 1 or 2 after throwing. This also deemphasizes the overdevelopment of the pectoralis major and anterior deltoids, which, if too large, may impede or decrease looseness of the throwing shoulder, maximal external rotation of the shoulder, and throwing velocity. In addition to understanding how to train pitchers, it is equally important for the strength coach to communicate and discuss with the head and/or pitching coach what is the best plan of attack for each pitcher. The middle-relief and closing pitcher’s programs listed in this article are examples of a collegiate program (Tables 3 and 4). Remember that every pitcher’s situation is different. Thus, individual variations (intensity, duration, frequency, and mode of exercise) to a pitcher’s program must be modified to maintain the pitcher’s strength/power and allow time for recovery. Furthermore, the

Table 5 Example of a Daily Training Program Designed for a Collegiate Position Player 1. Trunk Stability: Pillar bridges (2 × 30 sec) a. Right side b. Left side c. Prone 2. Speed training (optional) a. Accelerations: 4 × 30 yd (jog, stride, and sprint 10 yd each) b. Starts: 4 × 10 yd (focus on double-leg lateral push with cross-over step) c. Sprints: 4 × 30 yd (4 sec with 40-60–sec rest) 3. Medicine ball:Torso 4. Throwers 10 rotator cuff program: 2 × 15 5. Full-body work-out (all are core exercises): Hard a. Weight box jumps (compounded with squats) b. Squats c. Romanian deadlift d. 1-arm DB rows e. Alternating DB bench press

Monday ( hard)

Tuesday (game or off day) Wednesday (off day or practice): hard

1. Low/moderate intensity plyometrics (optional) 2. Agility drills (2× each) a. Z-drill b. 5-10-5 (pro agility) c. N-drill d. L-drill 3. Medicine ball: Whole body 4. Abdominal/low back routine

Thursday (moderate)

1. Trunk stability: Pillar bridges (optional) 2. Base Running (3× each) a. Home plate to 1st base b. 1st base to 3rd base c. 2nd base to home plate 3. Medicine ball:Throwing 4. Scapula exercises: 2 × 10 5. Full-body work-out (all are core exercises): Light a. Squats (compounded with box jumps) b. Body weight box jumps c. Glut/hamstring raises d. Seated rows ee. Alternating DB incline bench press

Friday, Saturday, & Sunday (games) DB = dumbbells.

pitcher will know that you are flexible and looking out for his best interest. This will develop the personal relationship that has trust and understanding at the forefront.

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Position Players Like pitchers, the predominant energy system for position players is the ATPPC system. Thus, the periodized in-season strength and conditioning program

Table 6 Recommended In-Season Weight-Training Exercises Quadriceps & gluteus maximus

Hamstrings

Latissimus dorsi

Pectoralis major

Deltoids

Squat 1-leg squat Split squat Step-ups Pitcher’s step-up (leg raise with hip flexion) Lateral lunge V-Squat/leg press Romanian deadlift Glut/hamstring raise Leg curls Physio ball leg curls 1-arm DB row Lat pulldown w/neutral grip (unilateral cables) Seated row Reverse grip pulldown Wide grip pulldown (front) Pull-ups Chin-ups Alternating DB bench press Alternating DB incline bench press Push-ups Physio ball DB bench press Barbell bench press (modify if necessary) DB front raise DB lateral raise DB bent-over lateral raise

Biceps

DB hammer curls Reverse grip barbell or EZ-bar curls Alternating DB curls

Triceps

DB triceps extension DB kickbacks Triceps pushdown

Forearms & wrists

Forearm flexion/extension Wrist pronation/supination Wrist ulnar/radial deviation Rice bucket

DB = dumbbells.

should be anaerobic. The in-season program should be designed to maintain the strength/power and speed gains made during the off- and preseason as well as having download weeks throughout the season. For resistance training, position players should train on Monday and Thursday if the game

formed explosively are vital to muscle recruitment and maintenance of strength/power. Remember to use the 4-week repeating microcycles described earlier. The use of resistance training, high-intensity, short-duration interval sprinting, and low-to-moderate intensity plyometrics will improve the anaerobic energy systems (18). Again, like the pitcher’s program, training must be sport-specific and functional for each player. The training objectives (maintaining strength/power, assisting in the recovery process, and reducing the chances of injuries) remain the same for position players (Table 5). For position players, conditioning is typically performed on the field immediately after practice. It is scheduled at this time to allow the strength coach to transition from working with the pitchers to the position players. Also, conditioning of position players usually occurs after practice because the head baseball coach is usually focusing on the different skills of the game (hitting, fielding, defensive coverages, etc.) during practice. If the head baseball coach allows it, conditioning could be performed during various parts of practice, such as during batting practice. The base running described above on Thursday conditioning could be completed during batting practice. Conditioning should be based on anaerobic energy systems and sport-specific running. As stated previously, resistance training can be scheduled before classes or after conditioning. Again, the author would suggest morning workouts for the reasons mentioned previously.

Conclusion schedule is the same as mentioned earlier. As discussed previously, Monday is harder and Thursday is lighter. Exercise order and selection should be based on what is most important for performance on the field and what would decrease the chances of injury while in the weight room. Multi-joint exercises per-

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The ultimate goals of an in-season program are to keep the players healthy, strong/powerful, and on the playing field. This will occur if a strength coach designs a program that uses exercises that strengthen the entire body and are sport-specific to baseball movements. In addition to dealing with common injuries in baseball (e.g., subacromial im-

pingement, bicipital tendonitis, and rotator cuff tendonitis), the strength coach needs to know that the muscles, tendons, and ligaments of the shoulder capsule are critical for the throwing motion (12). Strength coaches should not include exercises that may be more harmful to the player than helpful. If the shoulder’s safety is jeopardized by performing such exercises as barbell bench press, dips, overhead press, or DB flies, then it would be prudent of the strength coach to either modify that exercise or select a different exercise that trains the same muscle group. All 4 exercises put unnecessary stress on a player’s shoulder capsule, which already experiences enough stress from throwing (1). To learn how to modify upper-body exercises, see Tyson (21). Furthermore, let players choose alternative exercises that do not cause them further pain, specifically to the elbow or shoulder. This will allow the player to believe that they are part of the decision-making process of their exercise program, and it will motivate them to continue working hard for the strength coach. Some examples of recommended weight-training exercises for in-season baseball training are found in Table 6. Finally, it is the responsibility of the strength coach to know safe, sport-specific exercises that will maintain the player’s strength/power and reduce the chance of injuries throughout the long baseball season. ♦

10.

11.

12.

13.

References 1. AXE, M.J. Overview of the principles of conditioning and training. In: Injuries in Baseball. Philadelphia, PA: Lippincott-Raven Publishers, 1998. pp 527–531. 2. BEHM, D.G. Neuromuscular implications and applications of resistance training. J Strength Cond. Res. 9:264– 274. 1995. 3. BOMPA, T.O. AND M.C. CARRERA. Periodization Training for Sports (2nd ed.). Champaign, IL: Human Kinetics, 2005. pp. 187–222. 4. COLEMAN, A.E. A baseball conditioning program for all seasons. In: Injuries in

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Baseball. Philadelphia, PA: LippincottRaven Publishers, 1998. pp 537–545. COLEMAN, G. 52-Week Baseball Training. Champaign, IL: Human Kinetics, 2000. pp. 127–142. DARDEN, G. Baseball conditioning: Developing an effective pre-season conditioning program. Strength Cond. J. 16(3):42–49. 1994. DERENNE, C. Physical demands and biomechanical basis for baseball conditioning. NSCA J. 12(4):33–38. 1990. FLEISIG, G.S., S.W. BARRENTINE, R.F. ESCAMILLA, AND J.R. ANDREWS. Biomechanics of overhand throwing with implications for injuries. Sports Med. 21:421–437. 1996. FOX, E.L. AND D.K. MATTHEWS. Interval Training. Philadelphia: Saunders, 1974. pp. 178–218. GAMBETTA, V., S. ODGERS, A.E. COLEMAN, AND T. CRAIG. The science, philosophy, and objectives of training and conditioning for baseball. In: Injuries in Baseball. Philadelphia: LippincottRaven Publishers, 1998. pp 533–536. HAKKINEN, K. AND P.V. KOMI. Electromyographic changes during strength training and detraining. Med. Sci. Sports Exerc. 15:455–460. 1983. JERAN, J.J. AND R.D. CHETLIN. Training the shoulder complex in baseball pitchers: A sport-specific approach. Strength Cond. J. 27(4):14–31. 2005. ODGERS, S. AND M.J. AXE. The baseball catcher’s special requirements. In: Injuries in Baseball. Philadelphia: Lippincott-Raven Publishers, 1998. pp 581–585. O DGERS , S. AND V. G AMBETTA . Strength and power training of pitchers. In: Injuries in Baseball. Philadelphia: Lippincott-Raven Publishers, 1998. pp 547–554. PLISK, S.S. AND M.H. STONE. Periodization strategies. Strength Cond. J. 25(6):19–37. 2003. POTTEIGER, J. AND G. WILSON. Training the pitcher: A physiological perspective. NSCA J. 11(3):24–26. 1989. POTTEIGER, J. AND G. WILSON. Training a pitcher: A hypothetical model. NSCA J. 11(3):27–30. 1989.

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18. SZYMANSKI, D.J. AND G.A. FREDRICK. Baseball (part II): A periodized speed program. Strength Cond. J. 23(2): 44–52. 2001. 19. SZYMANSKI, D.J. AND G.A. FREDRICK. College baseball/softball periodized torso program. Strength Cond. J. 21(4): 42–47. 1999. 20. TOYOSHIMA, S. AND M. MIYASHITA. Force-velocity relation in throwing. Res. Q. 44:86–95. 1973. 21. TYSON, A. Modifying upper body exercises to avoid shoulder impingement. Strength Cond. 17(2):65–67. 1995. 22. WEATHERLY, J. AND C. SCHINCK. Concepts for baseball conditioning. Strength Cond. 18(2):32–39. 1996. 23. W ILK , K.E. Rehabilitation of the shoulder. In: Injuries in Baseball. Philadelphia: Lippincott-Raven Publishers, 1998. pp 451–467.

Szymanski

David Szymanski is an assistant professor and a volunteer assistant baseball coach at Louisiana Tech University.