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Tag: off-season

Staying Ahead: Off-Season Baseball Workouts

Do you want to take your baseball skills to the next level? Off-season workouts are a fantastic way to stay in shape and improve your game, even when the regular baseball season is over.

Let’s look at some fun and effective off-season baseball workouts that can help you stay ahead of the competition and make the most out of your time off the field.

Strength and Power Training

Building strength and power is vital for baseball players. It can help you throw harder, hit the ball farther, and improve your overall performance.

Incorporate exercises like push-ups, squats, lunges, and planks into your routine to strengthen your muscles.

Additionally, consider using resistance bands or light dumbbells to add resistance to your exercises. Always remember to prioritize proper form and technique to prevent injuries.

The key here is to make these workouts a regular part of your week.

Conditioning and Cardiovascular Exercises

To be your best, it’s essential to have endurance and a strong cardiovascular system…especially for pitchers.

Engaging in activities such as running, biking, or swimming during the off-season can help improve your overall fitness and coordination levels.

You can start with short distances and gradually increase your stamina over time. You might even consider joining a local running club or participating in other sports that involve running to make your workouts more enjoyable and social.

Agility and Speed Drills

Baseball requires quick reflexes and agility. Utilize drills that focus on improving your speed, footwork, and reaction time.

For example, set up some cones or markers and practice running through them in various patterns. You can also try ladder drills, side shuffles, or jumping exercises to enhance your agility.

These drills will help you become more nimble on the field, whether you’re fielding ground balls or chasing down fly balls.

Flexibility and Stretching

Maintaining flexibility is crucial for preventing injuries and improving your range of motion.

Incorporate stretching exercises into your routine, focusing on your shoulders, hips, legs, and core. Consider activities like yoga or Pilates, which can improve flexibility while also providing relaxation and mental focus.

Make sure to warm up before stretching and avoid pushing yourself too far to prevent strains or muscle pulls.

Mental Training and Rest

Baseball is not just about physical strength; it also requires mental toughness and focus.

Take time during the off-season to work on your mental game. Visualize yourself succeeding in different baseball situations, practice positive self-talk, and set goals for the upcoming season. Read a books from Dr. Patrick Cohn or H.A. Dorfman or reach out to Austin Byler

Additionally, remember the importance of rest and recovery. Take days off to allow your body and mind to rejuvenate, as this will help you come back stronger and more motivated.

In Conclusion

Off-season baseball workouts are an excellent opportunity to improve your skills, stay in shape, and get a head start for the upcoming season.

By incorporating conditioning exercises, strength training, agility drills, flexibility exercises, and mental training into your routine, you’ll be well-prepared to take on the challenges on the baseball field.

Remember to have fun, stay committed, and always prioritize safety while engaging in off-season workouts. With dedication and hard work, you’ll be ready to shine when baseball season comes around again!

Pitchers Are Made in the Off-Season

When planning an off-season baseball conditioning workout for pitchers, think about the nature of the work.

A pitcher completes a very explosive movement that lasts about 3 seconds and then rests for 20 seconds. The goals for pitcher conditioning should be to mimic the physical stresses of competition and train the same energy system.

Interestingly, the right kind of physical conditioning during the off-season can be as vital to a baseball pitcher as working on throwing mechanics.

I’m linking to two interesting articles regarding the best plans for pitchers in the off-season.  One by Steven Ellis at BaseballPitchingTips.com, the other by Phil Wallin at Stack.com.  You will notice that both are similar in scope.

Some of the similarities:

The Design of the Program

Overall, a baseball pitcher’s workouts are designed to produce desired training effects that include:

  •  increasing pitching velocity
  •  improving velocity endurance or “late-inning stamina”
  •  reducing the risk of injury

Do sprint work, not distance work

As Phil Wallin says, “pitching a baseball places an explosive, intense demand on your central nervous system. Thus, you need to train in a similar manner. The perfect type of training stimulus for this is sprints—not long distance endurance running, which over time teaches your body to become slow”

Focus on the Core

Per Steven Ellis, “rather, engaging the core for pitching training involves doing anti-rotation exercises in order to strengthen the midsection. Cable anti-rotation presses, medicine ball throws and planks should be used for a pitcher’s core work.”

Do Push-Ups, not Bench Press Work

According to Wallin, “push-Ups are a great closed-chain exercise. To complete the entire movement, your entire body must remain stable. Barbell Bench Presses lock the shoulders in a susceptible position. This is a good enough reason to leave them out of your training program. Push-Ups are a much safer option for working these joints and muscles.”

Other Programs – ZB Velcoity by Jordan Zimmerman

Similarly, one of the best programs available in the greater Phoenix area is Jordan Zimmerman’s ZB Velocity Training – I’ve written extensively on Jordan’s “Velo” program and its benefits…you can find out more about that here.

I’d invite you to dig into the articles and links posted above…as I’m sure it will help you gain strength, stamina, and prevent some injuries!

Off-Season Workouts – What Young Players Can Learn

Chicago Cubs outfielder Kyle Schwarber had a down year in 2017 – he even spent some time in the minors after having struggled during the summer.

After the season, Schwarber decided that he would do whatever he could during the off-season to prepare for the 2018 season – and it began by getting his body in the best shape possible.

His mornings begin in the gym and end with him swinging a bat. In between, his diet has morphed into the most healthy of his career.

I’d highly recommend you check out each video on the ESPN site here…..

The video/article gives perfect examples of specific drills that Schwarber does to get himself ready for the 2018 season.

Of course, Kyle is a professional athlete and has the time and resources to make this happen (and I completely understand that most youth and high-school players do not) – but don’t miss the point here.

Schwarber has a detailed plan and sticks to it months prior to the season.  He’s set goals for himself and will not be denied.

It’s this mindset and willingness to plan ahead that will put him in the best position to succeed next season.

Do you have a plan to get ready for 2018?  Strengthening, conditioning, flexibility, as well as skill related work?

There are plenty of options online to help you get started – you can click here for my Lending Coach site under the “Baseball” category to find more training related articles and blog posts.

 

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