Bench Press and Baseball are like Oil and Water; they do not mix.
On June 14-16th of this year I was fortunate enough to have had the opportunity to attend the Elite Baseball Mentorship program at Eric Cressey’s training center in Hudson, MA. For those of you who don’t know who Eric is you can check out his website here. Basically he is THE go-to-guy in the USA for high school, college and professional baseball players.
For those of you who have been to our facility here at The Baseball Zone you will be happy to know that our facilities were almost identical, only opposite in a way! I mean that Cressey’s gym is 15,000 sq. ft. with the majority of his facility being designated for strength and conditioning with two bullpen lanes; while ours is 15,000 sq. ft. with about 3,500 sq. ft. of that being strength and conditioning and the rest baseball.
Topics: warming up, strength training, in-season strength training, baseball strength training, strength training for baseball, off-season strength training, baseball exercise, pitching, speed, speed training, baseball speed, med ball drills, throwing skills, prowler training, prehab, baseball warm up, pitching mechanics, shoulder strength, biomechanics, sprinting speed, explosive strength, mobility, sled sprints, performance training, sports performance, strength and conditioning, elite baseball mentorship, cressey sports performance, eric cressey, athlete assessments, squat, pressing exercises, power, cleans
1. Reduce Your Chance of Injury
The baseball season is long and hard on the body. Baseball is also, primarily, a one-sided activity (hitting and throwing). This repetitive motion on an athlete’s dominant side can lead to disaster if they are not prepared for the season or do not maintain their strength, mobility, and function throughout the season. A properly designed in-season baseball training program can take a proactive approach to avoiding common injuries and breakdowns throughout a playing season.
Topics: in-season strength training, baseball strength training, strength training for baseball, baseball functional training, off-season strength training, baseball speed, injury prevention, mobility, sports performance, myofacial release, flexibility
Learn what strength training can do for your game and what to look for in a program
Baseball is America’s past time and it has become the same for many Canadians as well, so it’s no surprise that many young athletes choose to make it their chosen sport to participate in. While some kids play baseball just for fun or to be a part of a team, there are those who live and breathe baseball. To these individuals, baseball is more than just a hobby, but what they excel at. Many hope to one day make it to play collegiately, and perhaps even professionally.
And to get to that point, these passionate individuals need more than just a couple of practices a week to really perfect their craft and hone in on their skills. Instead, they need serious training so that they can reach their baseball goals. That’s where baseball strength training programs come into play (for players such as MVP Mike Trout, pictured).
Topics: strength training, in-season strength training, baseball strength training, strength training for baseball, baseball functional training, off-season strength training, weight lifting, mobility, personalized training, group training
The SST Baseball Exercise of the week is the External Rotation w/ Elbow Away from the body from our Rotator Cuff Series.
Using a relatively light dumbbell, the athlete sets their elbow on the inside of the knee and slowly lowers the weight for 3-4 seconds. It is important to try and maintain good posture ( chest out and shoulders back). Raise the weight back up in a controlled manner for 1 second without using momentum or swinging the weight. We'd often place it at the beginning of a lifting program, especially for baseball players and athletes with shoulder issues, and keep the rep range from 8-12 reps and 2-3 sets. As with all lifts, tempo and grip and repetitions can be varied depending upon purpose, timing, experience, variability, etc.
In the second part of the video we abduct the arm to shoulder height and keep the elbow bent at 90 degrees for a slight variation.
In the video we have Jamie Richmond and Coach Boots (@tbzboots) demonstrating this baseball strength training exercise. Jamie coached and trained with us in the Winter and spent several years with orgranizations such as Atlanta Braves, Oakland A's and Kansas City Royals.
Topics: strength training, in-season strength training, baseball strength training, strength training for baseball, off-season strength training, shoulder injury, rotator cuff, throwing deceleration, shoulder strength