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EXPLOSION= Leg Speed + Arm Speed + Bat Speed+ Vertical Jump
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IHSA BB Coaches

Year Round Conditioning Plan for Baseball

Mark Crabtree MS,ATC,CSCS

mcrabtree@bullssoxacademy.com

(630)324-8248

Conditioning Philosophy

  • Make conditioning a part of the daily routine
  • Commitment to conditioning in order to reduce the risk of injury or quicken the recovery if injured
  • Movement Based
  • Balanced approach to improve in six areas- Speed, agility, flexibility, strength, power and balance
  • Train the muscles that accelerate the movement, as well as the ones that decelerate the movement
  • Focus on the Demands of the Sport
  • The training needs to transfer from training to performance

Demands of the pitcher (Major League Data)

  • Average half inning lasts 9 minutes
  • One Pitch Every 25-30 seconds
  • Starting pitcher Average 6 1/3 innings/game
  • Average pitches/inning= 15
  • Average fastball velocity- 1st inning= 87
  • Velocity decrease of 2% for 6/1/3 innings= 1.45M

Based on the data a pitchers conditioning program should consists of:

  • Quick burst activity with short rest bursts
  • Train energy systems vs. aerobic endurance
  • Increase work capacity to allow pitchers to go deeper into games
  • Increase work capacity in an attempt to maintain velocity
  • Limit endurance training which detracts from Explosiveness
  • Flexibility and balance

Conditioning Concepts

  • Too much emphasis on static balance
  • Too much emphasis on unstable surface training
  • Short sessions of 5-8 minutes
  • Balance training should focus on movement
  • Flexibility Training should occur in 3D
  • Core Power and Strength: The core is the connector of the upper and lower half. In throwing the core assists in transferring forces generated by the lower half and the trunk to the arm which delivers the ball

 

Tweaking a  Strength Program

  • Add exercises that focus on connecting the hip to the shoulder
  • Avoid straight bar bench press use dumbbells instead
  • Program should last 60 minutes max. 90 minutes if you are also including speed and agility work
  • Focus on total body training, emphasizing all muscle groups
  • Make strength training 3D

 

Balance Training Progressions

 

Progression #1- Balance: Basic Warmup

  • Weight Shift Right And Left
  • Weight Shift Forward And Back

Progression #2 Dynamic Balance

  • Single Leg Squat And Touch
  • Single Leg Squat And Reach
  • Progressions
  • Add Airex Pad
  • Add Foam Roller
  • Combine With A MB Or Weight

Progression #3- Change Of Direction

  • Balance Step Skater Walk
  • Balance Step Zig-Zags & Patterns

Progression #4 Ballistic Balance

  • Step And Catch
  • Jump And Hold
  • Hop And Stick
  • Hop, Hop, Stick

Acitve Stretch

Sequence # 1

Rt leg Forward Lunge with a reach to the ground

Rt leg Forward Lunge with a reach to the ground

Rt leg right side lunge with a reach to the ground

Left leg left side lunge with a reach to the ground

Rt leg rotational lunge with a reach to the ground

Lft leg rotational lunge with a reach to the ground

 

Sequence # 2

Rt leg Forward Lunge with a reach back and overhead

Rt leg Forward Lunge with a reach back and overhead

Rt leg right side lunge with a reach back and overhead

Left leg left side lunge with a reach back and overhead

Rt leg rotational lunge with a reach back and overhead

Lft leg rotational lunge with a reach back and overhead

 

Sequence # 3

Rt leg Forward Lunge with a overhead same side reach

Rt leg Forward Lunge with a overhead same side reach

Rt leg right side lunge with a overhead same side reach

Left leg left side lunge with a overhead same side reach

Rt leg rotational lunge with a overhead same side reach

Lft leg rotational lunge with a overhead same side reach

 

Sequence # 4

Rt leg Forward Lunge with a overhead opposite side reach

Rt leg Forward Lunge with a overhead opposite side reach

Rt leg right side lunge with a overhead opposite side reach

Left leg left side lunge with a overhead opposite side reach

Rt leg rotational lunge with a overhead opposite side reach

Lft leg rotational lunge with a overhead opposite side reach

 

Sequence # 5

Rt leg Forward Lunge with a same side twist reach

Rt leg Forward Lunge with a same side twist reach

Rt leg right side lunge with a same side twist reach

Left leg left side lunge with a same side twist reach

Rt leg rotational lunge with a same side twist reach

Lft leg rotational lunge with a same side twist reach

 

Sequence # 6

Rt leg Forward Lunge with a opposite side twist reach

Rt leg Forward Lunge with a opposite side twist reach

Rt leg right side lunge with a opposite side twist reach

Left leg left side lunge with a opposite side twist reach

Rt leg rotational lunge with a opposite side twist reach

Lft leg rotational lunge with a opposite side twist reach