Training for strength is extremely important in baseball, because a variety of groups of muscles are used to play. Each position demands slightly different motions; for instance, a pitcher utilizes his arm more than a catcher, who uses his lower body for squatting at home plate. Baseball training is split up into four different sections of the year, and each one includes a slightly distinctive exercise focus.
Early Pre-Season Baseball Training (January-February)
The early pre-season is used to get more standard workouts, like general fitness training. These workouts will gradually shift into more intense workouts – the key here is to not start off too intensely, because that will add stress and strain to rested muscle groups, increasing the opportunity for injury. You need to get your body back in shape following the off-season before you begin pushing it too much. You want to start building your foundational strength, which basically your overall strength. The core muscle groups are most important to a baseball player; they facilitate movements like turning, jumping, and twisting. Bodyweight exercises are excellent when used in a circuit as they reduce the risk of injuries through depending only on body weight for resistance.
Late Pre-Season Baseball Training (March-April)
Late pre-season is when your workouts should get more intense. You should be working on developing your maximum strength, or fundamentally the degree of strength in a single repetition. This is how a lot of baseball players get it wrong – they try too hard to bench press a lot of weight and find themselves with an injury. The thing will be to peak with your explosiveness and power in the time of in-season. Medicine ball exercises are ideal for late pre-season, and there are a variety of workout routines that you can do with a medicine ball. The medicine ball will help build explosiveness, that leads to more power.
In-Season Baseball Training (May-September)
In-season is all about maintenance. You’ve already worked hard, developed your explosiveness and power, and now you just want to maintain all that was gained while in pre-season. There should be no demanding or intense exercise performed, because, again, pushing yourself too hard can lead to injuries. This is also the time to concentrate on balancing out your muscles. Most baseball players only bat from a single side and throw from one side, consequently , the other side is just not getting as much of a workout. Having unevenness between muscle groups can also cause an injury – doubtlessly something to avoid.
Off-Season Baseball Training (October-December)
Off-season is the time to consider a rest away from your workout and allow your body rest. A 3-4 week break is good – too much longer and you chance the loss of a lot of the muscle mass that you gained. Towards the finish of the off-season, you should begin focusing on your foundational strength, which will point you back into the early pre-season.
Baseball training for strength is all about preventing and avoiding injuries by doing a training routine that includes a variety of options – resistance training, body weight exercises, and medicine ball exercises. Certain exercises should be avoided; in particular, you should never press with heavy weights, as it adds too much impact on your shoulders. Rotator cuff injuries can be prevented by using bodyweight training instead of larger weights