The Baseball Zone Blog

Rick Boutilier | Aug 16, 2013 11:03:00 AM

Baseball Functional Friday | Resistance Band Sprints

This week’s Functional Friday exercise is resistance band sprints. Resistance bands, when used properly, can improve starting speed and acceleration. Baseball is played mostly in the acceleration phase of running so this is something to work on for tangible gains!  

The highest rates of acceleration are achieved in the player's first 8-10 steps. Close to 75% of max running velocity is in the first 10 yards. Initial acceleration occurs from starting position or post hitting contact to within the first 15m (49.21 ft) and transitional acceleration from 16m to 30m (52.5 -98 feet). Curvilinear base running, as occurs in baseball, does not permit maximal velocity, so having good starting speed and acceleration is of vast importance for baseball players.  


Topics: baseball functional training, speed, speed training, baseball speed, sprinters, resistance band training

SST Mississauga | May 10, 2013 11:04:00 AM

Baseball Functional Friday | "One-Legged Plate Push"

This week's "Baseball Functional Friday" Exercise of the Week is the "One Legged Plate Push".  

The One Legged Plate Push challenges the athlete to stay low and recruit all sorts of strength, power and stability to propel themselves forward. This is a similar demand to various movements that a baseball player will find themselves making through the course of a game, such as a quick lateral movement to field a ball; bounding out of the box; stealing a base; and moving from a catch to throw position to name the most likely to occur.


Topics: fitness tips, in-season strength training, baseball strength training, strength training for baseball, baseball functional training, off-season strength training, baseball exercise, weight lifting, rehab, physiotherapy, speed, speed training, sprinters, plate push

Rick Johnston | Jan 28, 2013 3:17:00 PM

A New, Better Stance for Stealing Second Base?

By Rick Johnston & Mike McCarthy


Topics: baserunning, base stealing, speed, shin angle, sprinters, cornerbacks, football

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