The Importance of Strength Training in Batting
There are several things that go into developing one's batting skills: non-stop practice and training to get the right form consistently; numerous stretching routines, especially around the shoulders; and finally, there is also the importance of using the right types of bat for both practice and actual play.
Another important aspect to improving batting skills that should never be overlooked is strength training. Baseball players are careful not to put too much strain on their muscles, particularly on the shoulder cuffs, but strength training helps to stabilize their swing, sustain balance, avoid injuries and speed up recovery during injuries. Baseball is a bit different from other popular sports in that participants do not need to run a lot. They even have plenty of time to rest in between short sprints. Much of their movements, however, are “explosive” and calls for little endurance. From pitching, to hitting and running from base to base, many important baseball skills center around strong and abrupt movements. This is where strength training plays a big role. All baseball players will benefit greatly from a strong upper body. Pitchers are the exception because their job requires the use of more muscle groups, including the legs and the chest. For others, the focus is on the back, the shoulders, the arms and even the core. Back. The back requires more work than other muscle groups—except the shoulder area—in baseball. If the back is weak, the chances of incurring shoulder injuries increase. Lateral pull-downs are an excellent exercise for strengthening the back. Other simpler workout routines can be done at home too. One good example is the band face pulls. Hold both ends of an exercise band in front of face, then squeeze the back as the arms open to bring the band close to the face. Another simple exercise is massaging the back with a foam roller. Shoulders. Protecting the shoulder cuffs from injury can never be overemphasized, as many players have been forced to quit playing baseball altogether due to severe muscle tear there. It is important to avoid weights that are too heavy during training. Dumbbell shrugs, bent-over raises, and side, front and back raises are very common gym workout routines for the shoulders. At home, push-ups and variations of it, such as the front clap, incline and medicine-ball aided, would suffice. Arms. Common exercises for strengthening the upper arms include different kinds of arm curl exercises. Preacher curls, dumbbell curls and tricep extensions are familiar gym exercises, but push-ups and arm curls using exercise bands are excellent substitutes for training at home. Good strengthening exercises for the forearms and wrists include the farmer's walk, forearm curls, ball squeezes and wrist rotations. A good full-arm exercise is practicing with heavy or weighted bats. Core. A strong and stable core improves balance and adds power to the swing. Sit-ups, side oblique crunches and planks are great simple exercises at home. Medicine balls increase difficulty. Recommended medicine ball exercises include rotational medicine ball throws, the v-up, lying toe touches and medicine ball-aided crunches. |