1. Relate Training to Age
The age of the players should determine the type of baseball condition programs you use. Junior high players and even high school players to a degree need to develop proper form and technique more than anything else. Technique plays an essential role in activities like pitching. Players need to be physically able to weight train, which they're generally ready to do after puberty. Plus, they need to understand the purpose of weight training. Coaches also need to consider the concentration level of their players when deciding on programs.
2. Use a Sport-Specific Weight Lifting Program
Most players and coaches recognize the benefits of strength training, which includes more power, increased speed and better performance. Traditional weight training routines like Olympic programs work the body, but may not target specific areas like the muscles used when throwing a ball. Whenever possible, mimic the motions used in the sport while weight training. For example, players incorporate vertical jumps to catch balls. Jumping squats mimic the motion and workout the specific muscles used during the game.
3. Boost Power With Plyometric Exercises
Baseball players need short, explosive power to throw the ball, swing the bat and sprint. Plyometric exercises develop power without leaving the player feeling fatigued. In plyometric exercises, the muscles lengthen to create energy, which releases when the muscle shortens. To visualize what happens, think of the muscle as a Slinky or coiled spring. If you stretch the Slinky and let it go, it smacks the person on the other ends with the recoil. Exercises specific to baseball include lateral jumps, push ups, pull over throws, dumbbell squats and side throws.
4. Increase Speed and Agility
Baseball conditioning programs need to focus on boosting speed and improving agility. When players run the bases, speed often determines how many bases they reach, but on the field, players often must change direction. Incorporate sprints to increase the speed and the maximal velocity of players. Run uphill to work on hip flexion and extension. To increase co-ordination and stride, run down hill. For agility exercises, use figure eight drills, start and stop drills and count ladder drills.
5. Work the Rotator Cuff
Baseball players know the life of their career depends on their arms, specifically the rotator cuff muscles. Rotator cuff injuries limit the arm's range of motion and may reduce the ability to throw quickly and accurately. The muscles that form the rotator cuff are smaller muscles, which mean you need to use light weight and increase the number of repetitions. Rotator cuff exercises like the external rotator, focus on the rotation of the shoulder. Include stretching to help reduce the possibility of injury and increase flexibility.
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