Baseball Conditioning

Baseball conditioning is obviously a hot item lately with the on-going steroid and illegal drug use investigations in Major League Baseball.

I played in the Oakland A's organization in the early 90's. Fitness was a large part of our training regiment. In fact after a long day of baseball workouts we were "encouraged" to go the the gym and strength train.

Of course not everyone in baseball used steroids or human growth hormones. It is unfortunate that it has polluted our sport the way it has.

Three criteria to look at when setting up a conditioning program for baseball players?

1. Injury prevention/rehab

2. Maintain-In season workouts

3. Build strength-Off season workouts

Once you have decided on the goal of the program then you can choose the regiment that best meets your goals.

REMEMBER:Consult your physician before starting a baseball workout

Baseball conditioning and stretches are a great way to prevent injuries in baseball. Dynamic stretching routines are very popular. No longer do you see players static in their stretching routines. Rather each stretch is a moving stretch.

The "Frankenstein" stretch is an example of a dynamic hamstring stretch compared to the old fashion sit and reach stretch. Players try to kick their hand which is extended out about chest high as they walk forward.

More baseball conditioning and workouts...

Two reasons for baseball workouts during the season: maintaining the gains made during the off-season and preventing injuries.

In-season workouts typically consist of higher repetitions and lower weights for each exercise. You will also do combination exercises instead of targeting only one muscle group.

An example of an in-season combo exercise is to take a light weight dumb bell and do an arm curl into a shoulder press and back down. Compared to an off season strength work out which is focused on specificity of the muscle development.

These are the work-outs that got some great players in MLB side tracked. Sure you want to gain strength and muscle mass in the off-season to help you hit, run and throw better. But you don't need to look like a professional wrestler to be successful in baseball.

Building up the legs and back are two areas that I recommend strength training in the off-season. Every position needs stronger legs and hitters especially need a strong back and core.

Strength training in baseball has caused injuries to some extent. That is why pitchers that are trying to lengthen their fastball would be ill-advised to do heavy bicep workouts. But that is not to say that pitchers should not be working out their legs, back and core along with shoulders, triceps and forearm workouts.