Baseball - Softball Preseason Prep

I know most of us are still captivated by the thrilling events of the Olympic Winter Games that took place in Milano Cortina, with its breathtaking displays of athleticism and competition. However, it's also an exciting time for baseball enthusiasts, as Major League Baseball (MLB) spring training is underway and the Baseball Classic, college ball is in full swing, and HS teams in the south are getting going as well. This marks the beginning of a new season, and we find ourselves just a few weeks away from high school pitchers and catchers starting their practices here in the cold Northeast. With the season approaching, it’s crucial for coaches and players alike to focus on arm health and performance. Here are several coaching tips aimed at optimizing those throwing arms and minimizing the risk of soft tissue injuries, which are particularly prevalent among throwers, especially in colder climates.

Implement a Long Toss Program

One effective strategy to enhance arm strength and endurance is to establish a long toss program. This program should be structured to gradually increase both the distance and intensity of throws over a period of 4 to 6 weeks. Below is a straightforward example that can be adapted for throwers ranging from youth to high school age. It's important to adjust the starting distance based on the age and skill level of the thrower. More experienced and older athletes can begin with longer distances, while younger and less experienced athletes should start with shorter distances to ensure safety and effectiveness.

*For those who haven't been throwing consistently throughout the winter months, it's advisable to start with just two sessions per week for the first 2 to 3 weeks. As the athletes build their strength and endurance, they can gradually increase to three sessions per week thereafter.

**Phase 1:** Begin with a comprehensive warm-up designed to elevate the heart rate and prepare the muscles for activity. This should include some close-quarters throws while facing forward, without stepping, to promote rotation of the thoracic spine and rib cage. Our throwers warm up is an extensive resource that effectively prepares athletes for each session, ensuring they are physically and mentally ready to throw. If you do just one thing in a warm up, RAISE CORE TEMPERATURE! I want athletes "glistening" before they go into their throwing.

Following a warm-up, progress into the throwing regimen. Focus on arcing throws, allowing the arm to float through the motion while maintaining a relaxed follow-through. It’s beneficial for athletes to incorporate a shuffle step into each throw, emphasizing fluidity rather than force. The goal is to avoid pull-downs or straight-line throws; instead, aim for a gentle arc in every throw.

Simple Long Toss Pyramid Session:

15 reps - 40-60'

10 reps - 60-80'

10 reps - 80-100'

10 reps - 100-120'

10 reps - 80-100'

10 reps - 60-80'

15 reps - 40-60'

This represents a basic progression that can be tailored to suit the age and skill level of the athlete. The essential takeaway is to integrate throwing into your weekly routine several months before the competitive season begins, allowing ample time for development and adaptation.

Fact:

One of the most significant contributors to non-contact soft tissue injuries, particularly in the elbows and shoulders of throwers, is a sudden increase in volume and/or intensity of throwing. This principle holds true across various sports; tissues need time to adapt to increased demands, and failing to ramp up gradually can lead to injuries. Having personally played baseball in the North during high school and college, I can attest that the combination of cold weather and sudden spikes in throwing intensity often leads to injuries, chronic pain, and ultimately prevents athletes from reaching their full throwing potential. It's without fail that I will be contacted by a parent who's young athlete made this mistake and now they're in pain.

Don't Neglect General Physical Preparation

Tip #2 emphasizes the importance of integrating mobility, flexibility, and strength training into the athlete's routine to build a strong foundation. If you have access to a strength and conditioning program or coach who specializes in preparing athletes for various sports, it is highly advisable to get involved. These coaches are invaluable resources, and their expertise can help keep athletes performing at their best throughout the year.

It is essential to recognize that no matter how elite an athlete may consider themselves, if they are unable to perform basic physical tasks—such as executing a proper push-up, maintaining a dead hang for a minute, holding a plank for 30 seconds, or completing a proper dumbbell lunge, bodyweight squats, crawling, skipping, do a somersault, climb a 10' rope, or traverse the monkey bars on the playgroun—they are not truly elite. The evaluation of their physical capabilities should also extend to their handshake, which can be an indicator and litmus test of overall strength and confidence. Building their physical 'armor' is crucial for their success and longevity in any sport. If they are weak as children they are more likely to be weak as adults. It's not rocket science folks. Moreover, encouraging them to participate in multiple sports during their youth and high school years can be extremely beneficial. Early specialization can be a dangerous path, often leading to injuries that parents inadvertently set in motion.

If you find yourself without access to a strength coach in person, consider reaching out to us for online coaching. We can develop a tailored program that athletes can complete independently, with our guidance and support throughout their training journey. 👊 We have a new band program that our subscribers can get their hands on for just $9!! Email us at info.xiptraining@gmail.com to get access.

Throwers Warm Up

I created this warm-up routine to offer athletes and coaches as a resource that goes beyond mere stretches and basic cardiovascular preparation. This warm-up is designed to enhance mobility, flexibility, contralateral coordination, and strength, while also preparing the tissues for the demands of throwing. It is essentially a warm-up on steroids, providing throwers with a variety of options to effectively prepare for each day’s throwing activities while simultaneously improving performance across multiple dimensions. I encourage you to check it out and incorporate all of it or pieces of it into your training regimen!

Youth Baseball/Softball Warm Up

This warm up is geared towards the young athlete, minor league through little league. So often I am approached by parents who want better warm ups for young ball players and this one is the perfect option to get their core temperature elevated, their central nervous system rockin' and add some fun and much needed intent to their warm ups each day.

Thanks for reading. Good luck this season!

Coach Guyer