Everyone who makes a living through baseball (or someday hopes to) is seeking that extra advantage that will make them stand out. Entire industries have developed around the quest to be stronger, faster, hit farther, and throw harder. In this environment where people will do almost anything to get ahead, some people come to the scene who claim to know how to train men and women for baseball, but use old and ineffective methods.
A true master and student of baseball training will study the available techniques, take the best, and form them into a comprehensive program. Even the most talented ballplayers need to continually develop core strength and conditioning, which is fundamental to an effective training regimen. The problem is most baseball-specific training programs are completely off base and cause more harm than good.
This is obviously not what you want and need to improve your baseball performance. So I encourage you to take a long look at your baseball training program and be sure it includes a combination of free weight movements, medicine ball drills and dynamic movements. By approaching your workouts in a more "holistic" (or complete) manner your overall conditioning will improve at the best possible rate while honing your baseball specific muscle groups.
Training on machines is a sure way to train your muscles the wrong way. This may possibly be the worst type of baseball strength training. The goal should be to stand up during your workout and sit as little as possible. Since baseball is played on your feet your baseball conditioning should as well.
With that said do not swing a heavy baseball bat or throw a heavy baseball. Again, more damage is done with these techniques and they are not improving your game. It doesn't take much to do these particular techniques incorrectly, and when done wrong they will likely lead to injury.
To truly excel on the field, training must incorporate the specific movements involved in baseball. Focus on multi-joint exercises that increase athleticism as well as strength, power and speed. Get this right and you will be the envy of your peers; get it wrong and you will never know how good you could have been.
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Many thanks and kind regards,
Helen T Williamson
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