| Make the Bulk of Your Conditioning POWER-Oriented | | | | innings is sufficient to replenish the energy system |
| As you might guess, a lot of the training information | | | | most used by ball-players - the "alactic anaerobic" |
| that is widely circulated and believed to be helpful is | | | | energy system. The key to proper conditioning is to |
| not only wrong, but in many cases has the potential | | | | train the energy system actually used during games. |
| to cause injury and long-term damage. This four-part | | | | What this means is that there is little to no lactic acid |
| series will dispel some myths and reveal four | | | | buildup as a result of the activity of pitching. Perhaps |
| important keys to baseball/softball training that will | | | | you're familiar with that burning feeling you get in |
| help you train safer and smarter with the aim of | | | | your muscles when you do a hard set of weight |
| improving your on-field performance. | | | | lifting? That's a result of a buildup of lactic acid, a |
| Baseball is not a strength game - it is a game of | | | | by-product of that and other short-term, intense |
| explosive power. A small child can pick up and throw | | | | exercises. |
| a regulation-size 5 oz baseball, and even swing a 30 | | | | Have you ever heard of a ball player complaining of |
| oz bat. But it takes a highly trained athlete, | | | | this problem? |
| demonstrating precise mechanical skills, to propel that | | | | Here's what a baseball pitcher faces while pitching: It |
| 5 oz ball 90 + mph, or to hit it 400 + feet. | | | | takes about 0.15 seconds from the time the front |
| Add to this the fact that most plays on a ball field | | | | foot contacts the ground until the ball is released. |
| rarely take longer than 6 or 7 seconds. There are | | | | Very little lactic acid is built up during this short burst |
| exceptions - an inside the park homer, or an | | | | of activity. The primary source of fatigue in pitching |
| extended rundown or "pickle." But, for the most part, | | | | is not metabolic, but neural. [1] |
| things happen pretty quickly on the diamond. | | | | Again, why does this matter to you? |
| Why does this matter to you? | | | | Because studies show that LSD training significantly |
| Well, let me ask you this: How often have you heard | | | | detracts from power, strength, and speed |
| coaches tell pitchers to condition themselves by | | | | development. Put another way: Train Slow, Play Slow. |
| running laps - Long, Slow, Distance (LSD) training - or | | | | Function becomes form. |
| to spend a lot of time pedaling a bike? If you've | | | | Reduce these characteristics and you reduce your |
| been around this game as long as I have, you've | | | | ability to throw with high velocity, hit with power, |
| seen a lot. Here's the problem: these coaches (and | | | | and run at high speed. Look at the physiques of |
| many players) incorrectly believe that LSD (or | | | | sprinters vs. marathoners. You don't have to be built |
| aerobic) conditioning increases leg strength, thereby | | | | like a sprinter to be successful at baseball and |
| improving player performance. | | | | softball, but this illustrates how training affects one's |
| In fact, one of the worst ways to develop leg | | | | body, conditioning, and hence, ability to function. |
| strength is by long distance running. Biking is | | | | As mentioned earlier, aside from the game itself |
| somewhat more effective in this regard, but | | | | (which can be long and slow!) things happen quickly |
| "strength endurance" is the trait it develops, when | | | | on the ball field. Playing softball and baseball requires |
| POWER is what is needed. Since baseball and softball | | | | high velocity, ballistic movements like throwing |
| require little in the way of aerobic or strength | | | | (C) 2004, Baseball Fit LLC. All Rights Reserved. |
| endurance (other than the throwing arm, a different | | | | Quotations with attribution permitted. Cite source as |
| discussion) a lot of time and energy is being wasted | | | | Steve Zawrotny's BASEBALL FIT Hitting & Pitching |
| utilizing these conditioning methods. | | | | Academy - |
| As further proof, consider that the oxygen uptake | | | | The information contained herein is the opinion of the |
| of a pitcher (the most active position) is a low 45% | | | | authorbased on his personal observations and years |
| of the maximum required. Apparently the rest | | | | of experience. |
| pitchers get between each pitch and in-between | | | | |