FOUR BASEBALL/SOFTBALL TRAINING SECRETS
FOUR BASEBALL/SOFTBALL TRAINING SECRETS, Part 1 by Steve Zawrotny, MS, CSCS
As you might guess, a lot of the training information that is widely circulated and believed to be helpful is not only wrong, but in many cases has the potential to cause injury and long-term damage. This four-part series will dispel some myths and reveal four important keys to baseball/softball training that will help you train safer and smarter with the aim of improving your on-field performance.
Baseball is not a strength game - it is a game of explosive power. A small child can pick up and throw a regulation-size 5 oz baseball, and even swing a 30 oz bat. But it takes a highly trained athlete, demonstrating precise mechanical skills, to propel that 5 oz ball 90 + mph, or to hit it 400 + feet.
Add to this the fact that most plays on a ball field rarely take longer than 6 or 7 seconds. There are exceptions - an inside the park homer, or an extended rundown or "pickle." But, for the most part, things happen pretty quickly on the diamond.
Why does this matter to you?
Well, let me ask you this: How often have you heard coaches tell pitchers to condition themselves by running laps - Long, Slow, Distance (LSD) training - or to spend a lot of time pedaling a bike? If you've been around this game as long as I have, you've seen a lot. Here's the problem: these coaches (and many players) incorrectly believe that LSD (or aerobic) conditioning increases leg strength, thereby improving player performance.
In fact, one of the worst ways to develop leg strength is by long distance running. Biking is somewhat more effective in this regard, but "strength endurance" is the trait it develops, when POWER is what is needed. Since baseball and softball require little in the way of aerobic or strength endurance (other than the throwing arm, a different discussion) a lot of time and energy is being wasted utilizing these conditioning methods.
As further proof, consider that the oxygen uptake of a pitcher (the most active position) is a low 45% of the maximum required. Apparently the rest pitchers get between each pitch and in-between innings is sufficient to replenish the energy system most used by ball-players - the "alactic anaerobic" energy system. The key to proper conditioning is to train the energy system actually used during games.
What this means is that there is little to no lactic acid buildup as a result of the activity of pitching. Perhaps you're familiar with that burning feeling you get in your muscles when you do a hard set of weight lifting? That's a result of a buildup of lactic acid, a by-product of that and other short-term, intense exercises.
Have you ever heard of a ball player complaining of this problem?
Here's what a baseball pitcher faces while pitching: It takes about 0.15 seconds from the time the front foot contacts the ground until the ball is released. Very little lactic acid is built up during this short burst of activity. The primary source of fatigue in pitching is not metabolic, but neural. [1]
Again, why does this matter to you?
Because studies show that LSD training significantly detracts from power, strength, and speed development. Put another way: Train Slow, Play Slow. Function becomes form.
Reduce these characteristics and you reduce your ability to throw with high velocity, hit with power, and run at high speed. Look at the physiques of sprinters vs. marathoners. You don't have to be built like a sprinter to be successful at baseball and softball, but this illustrates how training affects one's body, conditioning, and hence, ability to function.
As mentioned earlier, aside from the game itself (which can be long and slow!) things happen quickly on the ball field. Playing softball and baseball requires high velocity, ballistic movements like throwing
(C) 2004, Baseball Fit LLC. All Rights Reserved. Quotations with attribution permitted. Cite source as Steve Zawrotny's BASEBALL FIT Hitting & Pitching Academy - www.BaseballFit.com
The information contained herein is the opinion of the author based on his personal observations and years of experience. Neither Steve Zawrotny or Baseball Fit assume any liability whatsoever for the use of or inability to use any or all of the information presented on this website.
About the Author
I am currently the Strength & Conditioning Advisor to the Lincon Saltdogs minor league baseball team. In addition:
30+ Years As A Player & Coach, From Little League Through NCAA D-1 Bachelor of Science (BS) Degree in Physical Education from BYU Certified Strength & Conditioning Specialist (CSCS) With The National Strength & Conditioning Association (NSCA) Formerly a Physical Training Specialist with T
As you might guess, a lot of the training information that is widely circulated and believed to be helpful is not only wrong, but in many cases has the potential to cause injury and long-term damage. This four-part series will dispel some myths and reveal four important keys to baseball/softball training that will help you train safer and smarter with the aim of improving your on-field performance.
Baseball is not a strength game - it is a game of explosive power. A small child can pick up and throw a regulation-size 5 oz baseball, and even swing a 30 oz bat. But it takes a highly trained athlete, demonstrating precise mechanical skills, to propel that 5 oz ball 90 + mph, or to hit it 400 + feet.
Add to this the fact that most plays on a ball field rarely take longer than 6 or 7 seconds. There are exceptions - an inside the park homer, or an extended rundown or "pickle." But, for the most part, things happen pretty quickly on the diamond.
Why does this matter to you?
Well, let me ask you this: How often have you heard coaches tell pitchers to condition themselves by running laps - Long, Slow, Distance (LSD) training - or to spend a lot of time pedaling a bike? If you've been around this game as long as I have, you've seen a lot. Here's the problem: these coaches (and many players) incorrectly believe that LSD (or aerobic) conditioning increases leg strength, thereby improving player performance.
In fact, one of the worst ways to develop leg strength is by long distance running. Biking is somewhat more effective in this regard, but "strength endurance" is the trait it develops, when POWER is what is needed. Since baseball and softball require little in the way of aerobic or strength endurance (other than the throwing arm, a different discussion) a lot of time and energy is being wasted utilizing these conditioning methods.
As further proof, consider that the oxygen uptake of a pitcher (the most active position) is a low 45% of the maximum required. Apparently the rest pitchers get between each pitch and in-between innings is sufficient to replenish the energy system most used by ball-players - the "alactic anaerobic" energy system. The key to proper conditioning is to train the energy system actually used during games.
What this means is that there is little to no lactic acid buildup as a result of the activity of pitching. Perhaps you're familiar with that burning feeling you get in your muscles when you do a hard set of weight lifting? That's a result of a buildup of lactic acid, a by-product of that and other short-term, intense exercises.
Have you ever heard of a ball player complaining of this problem?
Here's what a baseball pitcher faces while pitching: It takes about 0.15 seconds from the time the front foot contacts the ground until the ball is released. Very little lactic acid is built up during this short burst of activity. The primary source of fatigue in pitching is not metabolic, but neural. [1]
Again, why does this matter to you?
Because studies show that LSD training significantly detracts from power, strength, and speed development. Put another way: Train Slow, Play Slow. Function becomes form.
Reduce these characteristics and you reduce your ability to throw with high velocity, hit with power, and run at high speed. Look at the physiques of sprinters vs. marathoners. You don't have to be built like a sprinter to be successful at baseball and softball, but this illustrates how training affects one's body, conditioning, and hence, ability to function.
As mentioned earlier, aside from the game itself (which can be long and slow!) things happen quickly on the ball field. Playing softball and baseball requires high velocity, ballistic movements like throwing
(C) 2004, Baseball Fit LLC. All Rights Reserved. Quotations with attribution permitted. Cite source as Steve Zawrotny's BASEBALL FIT Hitting & Pitching Academy - www.BaseballFit.com
The information contained herein is the opinion of the author based on his personal observations and years of experience. Neither Steve Zawrotny or Baseball Fit assume any liability whatsoever for the use of or inability to use any or all of the information presented on this website.
About the Author
I am currently the Strength & Conditioning Advisor to the Lincon Saltdogs minor league baseball team. In addition:
30+ Years As A Player & Coach, From Little League Through NCAA D-1 Bachelor of Science (BS) Degree in Physical Education from BYU Certified Strength & Conditioning Specialist (CSCS) With The National Strength & Conditioning Association (NSCA) Formerly a Physical Training Specialist with T
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