9/18/2002 - An off-season strength and conditioning program is extremely important for baseball players. Here is what Coach Clausen of the Los Angeles Dodgers wants you and his players to keep in mind when following his strength program.
Strength Training through weight lifting is tremendously important for injury prevention and improved performance. Strength training is an excellent tool for developing a strong physical base, which is needed to play this game at a consistently high level of intensity.
The Los Angeles Dodgers conditioning program is designed to improve strength in the entire body (legs, trunk and arms).
Point: Remember that you are only as strong as your weakest link.
Forces involved in hitting and throwing are generated in the legs and hips and transferred by the trunk to the arms and hands where they are applied to the bat and ball. A breakdown in strength in any of these areas will lead to decreased performance and possible injury.
Point: Remember that this game is a game of explosive powerful movements. Without strength you cannot generate power; without power you cannot play this game.
When engaging in strength training activities you must realize that all body parts have to be trained to coordinate a muscle balance. If you do not train all muscle groups you will be subjected to injury. Remember that strength training can be tremendously beneficial if used properly. Also, realize that you can improve flexibility and lean muscle mass gains through strength training through a full range of motion.
Point: Remember that the more effectively the muscle is stretched during the exercise determines how intense the contraction will be, which leads to greater development.
Remember that all strength-training activities require the need for proper technique and safety measures.
The following points should be emphasized at all times during your strength training routine:
- Always control the weight especially on the eccentric phase (muscle lengthening).
- Eliminate any fast, sudden or jerky movements. These can contribute to the likelihood of injuries occurring.
- Always use a spotter to keep the weight moving so you do not get stuck and have to try to push through it. If you do this, you're just asking to get hurt. Better safe than injured.
- Always maintain a proper grip on the bar to reduce slippage and risk of injury.
Arm Health For Pitchers.