Being in Baseball condition is what Derek Jeter is in, same with A-Rod, and many other baseball players that actually spend time getting ready to play their long season. This includes well planned out weight programs, cardio work, and long toss. As a high school player you have to spend time this offseason getting ready in a similar fashion. Specifically I don't mean doing curls and presses to impress the hot chick that you have been checking out on myspace either.
If you are going to try and play yourself into shape better get the Advil and ice baths ready as well as pray to the baseball gods that they over look you for an arm injury that occurs more often than not. However, if you actually spent some time getting ready you will want to continue training during the season. This is a topic that I am constantly asked by my players of what to do during the season and I tell them all the same the thing; keep working out (I will give you an idea of what to do here a little later on).
Players ideally come into the season in shape, prepared, and focused. When this is the case, highly conditioned players will actually decondition during the season. This is a major problem especially for baseball players in the later parts of the season if they are not working out and relying only on the games to stay in at peak levels. For example, a majority of arm injuries that occur in pitchers and catchers come in the second half of the season. This is most commonly due to deconditioning from the offseason work and combined with the mismanagement of fatigue by the player/coach (not enough recovery from innings pitched) an elbow blow-outs (Tommy John) or one of the rotator cuff muscle goes on strike.
With all that said what should a player do during the season? Well you don't have to do a lot, you only need a handful of exercises to maintain conditioning levels. Here a few key areas and what I suggest you do:
● Take care of the legs. Get 2-3 sets of step-ups, squats, or lunges in. The weight you should be using is around 80-85% of a 1rep max to keep strength levels up.
● Plyometrics: 3 sets of of tuck jumps, eagle hops, or bench jumps will be sufficient.
● Upper body: pick 1 exercise for each body part (i.e., chest, back, shoulders, arms), again, 2-3 sets of 80-85% should be used.
● J.O.B's exercises and Core Work.
Here is a an example of a workout a day after a game, with 2 day's in between the next game.
1. 10 minute warm up
2. Plyometrics 3 sets of tuck jumps
3. 3 sets of lunges 7-9 reps 80% of max
4. 3 sets of Incline Dumbbell Press, Pull Downs, Lying Front and Lateral Raises, Dumbbell Curls, and Lying Dumbbell French Presses. Use 80-85% of max.
5. Med Ball exercises.
Here is a an example of a workout after a day after a game, with 1 day in between the next game.
6. 10 minute warm up
7. Plyometrics 2 sets of tuck jumps
8. 2 sets of lunges 5-7 reps 80% of max
9. 2 sets of Incline Dumbbell Press, Pull Downs, Lying Front and Lateral Raises, Dumbbell Curls, and Lying Dumbbell French Presses. Use 80-85% of max.
10. Med Ball exercises.
And for pitchers, day after a game with 3 days of rest before the next outing.
1. Jump Rope 10 minutes of Intervals: 30 seconds of jumping/30 seconds of rest
2. Plyometrics 3 sets of Tuck Jumps
3. Legs 3 sets step-ups 85% of max
4. 3 sets of Push-ups, Pull-ups/Pull-Downs, Seated Cable High Pulls, and Dumbbell Curls...80% of max
5. Medicine ball work and J.O.B
As you can see it doesn't take a lot to keep conditioning levels up as long as you are working out with consistency and are methodical. Do yourself a favor and keep up with your in-season conditioning the body will thank you for it. |
