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As
you know, my niche in this industry is improving on-field performance
via baseball/softball-specific strength and conditioning. I'm often
asked how to help players to throw better or harder. My private
lessons usually involve this aspect of training. My advice in this
regard is the same:
1) First, improve throwing mechanics. Throwing properly by itself
can improve velocity.
2) Train the body core in particular for strength and power.
As users of my throwing program know, the arm
contributes 53% of the power generated while making a throw. The
other 47% comes from the trunk. In other words, it's almost a 50/50 proposition!
Train the core (hips, abdomen, lower back) for both strength and
power.
3) Increase flexibility. Flexible
muscles and joints have an increased range of motion (ROM), meaning in a
general sense that they can move further in their ROM before they can be
injured.
4) Begin a Specific Resistance Training Program for throwing with
weighted baseballs or softballs.
As you might guess, most of the above can be
done simultaneously. Skill work (mechanics) should be done separately
from any conditioning work, except flexibility. In spite of the
recent CDC report stating that stretching before performance
doesn't reduce injury, it still is important for ball players to be
flexible. It facilitates correct mechanics & performance.
One excellent way to train the body core is via
medicine balls. If you don't have a medicine ball, use a
basketball, which weighs about 2 lbs. The following is a good basic
medicine ball workout for the body core, appropriate for all
ages/ability levels:
Body Core
Power Development
All
exercises: 2 sets of 10 reps. A
rep is a throw and catch.
1)
TWO HAND SIDE TOSS
Purpose:
Enhance rotational mechanics
Grasping
ball with both hands and arms extended, rotate
hips and throw ball forcefully against wall. Catch ball
and
perform from other side of body.
Variations:
instead of facing wall, turn sideways to make the
throw. Do from both sides of body. Also, make throws
one-handed.
2)
TWO HAND OVERHEAD THROW
Purpose: Improve explosive power in throwing
activities.
Grasp ball
with both hands fully extended overhead. Keeping
feet flat, forcefully throw ball against wall (or to partner).
Variations:
step forward while throwing (alternate legs);
make throw from kneeling position.
3)
TWO HAND CHEST PASS
Purpose:
Improves total body transmission of power
Thrower
performs chest passes against wall, forcefully
extending both arms to propel ball. Ball is received
with
both arms fully extended, bringing ball back to chest to
make return pass.
Variations:
make throws with one arm; perform while
moving laterally up and down length of wall.
4)
REVERSE SCOOP TOSS, BOUNCE & CATCH
Purpose:
Improve total body power and reactive strength
Grasp ball
with both hands. Squat down and swing ball back
between legs, then fully extend body and throw ball behind head.
Throw for height and distance. Immediately after throwing, player
turns and runs after ball, attempting to catch it before the second
bounce. Repeat for appropriate number of reps.
(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.
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