This weeks post has the emphasis of drills that are specific to strength training and baseball. I have been absolutely consumed with exercises that are specific to baseball movements. Here are some that I have found to be the best exercises for baseball.
Eric Cressey- Individualizing the Management of Overhead Athletes from Eric M. Cressey Video -There are tons of great exercise examples in the video. -There is good on-field examples of exercises that are useful for the baseball specific exercises. -"Individualizing the Management of Overhead Athletes" seminar presentation. When you head to this link, please just enter the password "cresseyperformance" (no quotation marks) to get access: https://vimeo.com/65528750 http://www.ericcressey.com/my-top-5-powerlifting-mistakes Check for absolute strength/speed continuum. What the video and base program off of the four components. Baseball Specificity Power Exercises/Notes
Work Absolute Strength (muscular st.) Strength Speed (power exercises) Speed Strength (power endurance) Absolute Speed (SAQ) Exercise Tradition Strength Training (Weight Room) Med. Ball Exercises and Plyometric (Weighted tug ropes, weighted jump ropes) Plyometric Exercises (body weight) and Weighted Balls (Throwing) Non weighted exercises (5 oz baseball, linear running, agility, etc…) Duration 30-45 seconds 20 sec -1:15 min 20-45 seconds 10 sec -1 min Recovery Complete recovery 1-2 minute between 1:1 - 1:3 work/rest ratio Complete Recovery Rep. Volume 2-10 repetitions each set 10-20 repetitions each set 15 - 20 repetitions each set 2-10 repetitions each set Set Volume / exercise 3-6 2-3 2-3 2-5 Exercise Volume 5-6 2-4 2-4 2-4 Weekly Frequency 3-5 2-3 2-3 2-3 Absolute Volume / week 450-1500 total reps 60-360 total reps 120-360 total reps 60-150 Exercises: Close to wall- Rapid sequence to catch and throw against the wall.
Dynamic Stretching: (1 second hold to 3 step to opposite leg)
Dynamic Speed Work Exercises- Perform the drills after you have completed your initial warm up, or at the middle or end of your run. Do each drill for 10 to 20 meters, and go through the sequence at least once. If time permits, you can repeat the sequence 2 to 3 times. Aim to incorporate at least one to two drill sessions into your running program each week. http://home.trainingpeaks.com/blog/article/drills-for-proper-running-form
Work Agility and Acceleration Drills Speed Agility & Speed Endurance Distance 8-60 sec drills | 30-60 ft sprints 90-300 ft sprints 60-150 ft sprints and agility drills Recovery 1 - 2 minutes 2 minute between sprints 1:1 - 1:3 work/rest ratio Bouts 2-10 repetitions each 4 - 10 sprints 10 - 20 sprints Speed Work Exercises
Agility Exercises (change in direction)
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