The Baseball Zone Blog

Rick Boutilier | Oct 2, 2013 1:06:00 PM

Baseball Exercise of the Week | "Reverse Curls"

Keeping the focus on elbow strength, health and stabilization for baseball players, especially pitchers, SST Baseball Exercise of the Week is Reverse Curls.

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Topics: baseball strength training, strength training for baseball, injury, elbow injury, pitching injuries, wrist strength, injury prevention, prehab, elbow strength

SST Mississauga | Sep 26, 2013 9:04:00 AM

Baseball Exercise of the Week | "Elbow Supination/Pronation"

The SST Baseball Exercise of the Week is the Elbow Supination/Pronation exercise.

With the Elbow Supination/Pronation exercise our focus is on a stronger pitching elbow. A stronger elbow joint can contribute to both increased velocity, which we all want, as well as injury prevention. To accomplish this we have to incorporate a number of exercises focused around the joint, with the Elbow Supination/Pronation exercise being one of them.

Muscles being targeted are pronator teres, pronator quadratus and supinator. Since the pronator teres attaches at the medial side of the elbow, its strength and endurance plays a role in the prevention of UCL damage and dynamic elbow stabilization (Park, Ahmad, 2004). 

The focus when training the pronators should be strength and endurance for full range of motion. The range of motion is important because of the significance that forearm position plays in the positioning of the wrist for ball release and location mechanics. Altered length can affect the wrist and its contribution to velocity*

Here is a quick video demonstration and some notes below:

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Topics: strength training, baseball strength training, strength training for baseball, off-season strength training, baseball exercise, baseball injury, pitching velocity, elbow injury, pitching injuries, wrist strength, elbow strength, throwing power

Rick Boutilier | May 15, 2013 9:56:00 AM

Baseball Exercise of the Week | "Wrist Extensions"

This week's Baseball Exercise of the Week is "Wrist Extensions”  

In last week’s blog we discussed Wrist Flexions and the benefits associated with strengthening your forearms. This week we feature Wrist Extensions and the multiple muscle groups in the forearm that are strengthened from this exercise. With Wrist Flexions we were working the flexor muscles in the forearm, while this week with Wrist Extensions we are working the extensor muscles. Flexors and extensors oppose the actions of muscles on the other side of the joint. It’s important to work both the flexors and extensors so as not to create a muscular imbalance and to increase strength overall.   

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Topics: fitness tips, SST Mississauga, strength training, in-season strength training, baseball strength training, strength training for baseball, off-season strength training, baseball exercise, weight lifting, rehab, physiotherapy, baseball injury, wrist strength, injury prevention, grip strength

SST Mississauga | May 8, 2013 11:49:00 AM

Baseball Exercise of the Week | "Wrist Flexions"

This week's Baseball Exercise of the Week is "Wrist Flexions”.

When you look at some of the best hitters in baseball, especially power hitters, one of the most common physical attributes they each possess is big, strong, powerful forearms. Guys like Josh Hamilton, Mark McGwire and Albert Pujols all possess well developed forearms. These hitters also have what might be termed "quieter" swings than some others like Jose Bautista, and it is possible that their superior grip strength can help contribute to them being more “static” type hitters when it comes to generating bat speed (Don't go crazy - I am not saying they ARE static, just MORE STATIC than some other hitters). These hitters look like they just flick their wrists and the ball jumps off the bat! It is not that easy, but being strong in the wrists surely doesn't hurt at all.

Wrist Flexions strengthen multiple muscle groups that make up your forearm such as;  

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Topics: fitness tips, strength training, in-season strength training, baseball strength training, strength training for baseball, off-season strength training, baseball exercise, weight lifting, wrist strength, hitting power, grip strength

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