Baseball Sports Performance: Run Fast, Throw Hard, and Hit Far with Combination Training
By Dr. John Mishock, PT, DPT, DC
When observing a Major League Baseball player, we are often astounded by their ability to effortlessly hit a baseball over 400 feet, throw it at 100 mph, and sprint to first base in under 4 seconds. The evolution of strength and conditioning methodologies has the potential to optimize neurological and muscle physiology, enabling athletes to perform at their peak, and even reach elite-level status (Cronin et al, 2005; Cormie et al., 2010). Research indicates that a periodized, scientifically grounded exercise training program can enhance key baseball metrics such as the 60-yard dash (by .4-.8 seconds), hitting exit velocity (by 5-10 mph), throwing velocity (by 4-8 mph), and vertical jump (by 4-8 inches) (DeRenne et al. J Strength Cond Res, Sergo et al. J Strength Cond Res). In this article, we will delve into the reasons why power-to-strength training, a combination of plyometric and resistance training, is a superior choice for baseball players during their off-season training program, fostering strength, power, and explosiveness, and thereby enhancing crucial baseball-related metrics.
Power-to-strength training is a fusion of plyometric training and resistance exercise within the same workout. Plyometric training, a form of training that concentrates on explosive movement to cultivate muscle power. Plyometric exercise augments the rate of force development, which is the speed at which an athlete can generate force. Rapid force development enables the creation of ballistic power in activities such as jumping, sprinting, changing direction, throwing, and hitting.
The explosive power generated by the amalgamation of plyometrics and resistance exercise can be the differentiating factor between average and elite athletes. Plyometric exercise facilitates the use of fast twitch muscle. Large quantities of fast-twitch type II muscle (ranging from fast-twitch type IIa to type IIb or X) are crucial for high force development and power. Fast-twitch type IIb, the largest fiber type utilized in all-out muscular effort (such as jumping, sprinting, and throwing hard), is the key. The goal for athletes in explosive sports like basketball, baseball, football, and soccer is to create substantial amounts of type IIb muscle (Cronin et al 2005)
Performing the plyometrics before the resistance exercise ensures the neuromuscular system is fresh and ready for explosive movements at the beginning of training. Resistance exercise following the plyometrics adds strength to the involved muscles while better managing muscular fatigue.
An exemplary program design involves a dynamic warm-up, plyometric exercise (such as box jumps, bounding, and medicine ball throws), resistance exercise (including squats, deadlifts, landmines, and rows), and a concluding cool down (featuring foam rolling and static exercises).
During the rest cycle of the plyometric exercise (which typically lasts 4-7 minutes), an overload-underload baseball hitting program (involving hitting with heavy, game, and light bats) can be incorporated to create a comprehensive training circuit. It’s crucial to ensure sufficient rest between sets of plyometric exercises to combat muscle fatigue, thereby enabling the athlete to perform the exercises at a high intensity. Additionally, integrating arm care exercises into the routine is essential for optimal training and injury prevention.
If you haven’t already done so, now is the time to begin your off-season training program for baseball. The earlier you start, the more time you have to prevent injury and improve performance in key metrics that will allow you to excel on the field. Don’t delay, start your training now and set yourself up for a successful season.
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If pain or limited function limits you from doing the activities you enjoy, call Mishock Physical Therapy for a Free Phone Consultation (610)327-2600. Email your questions to mishockpt@comcast.net. Visit our website to learn more about our treatment philosophy, our physical therapy staff, and our 5 convenient locations in Gilbertsville, Skippack, Phoenixville, Boyertown & Limerick.
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Visit our website to read informative articles, meet our physical therapy staff, and learn about our treatment philosophy. Email your questions to mishockpt@comcast.net
Dr. Mishock is one of only a few clinicians with doctorate-level degrees in both physical therapy and chiropractic in the state of Pennsylvania. He has authored two books; “Fundamental Training Principles: Essential Knowledge for Building the Elite Athlete”, and “The Rubber Arm; Using Science to Increase Pitch Control, Improve Velocity, and Prevent Elbow and Shoulder Injury” both can be bought on Amazon and train2playsports.com.
