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 ½ 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
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