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Baseball programs at all levels recognize the competitive edge that can be gained by their athletes through targeted resistance training programs. Every Major League Baseball team, most minor league teams, the top 25 ranked college baseball teams, and even some high schools (depending on the level and size) have a full-time strength and conditioning professional on staff. With Strength Training for Baseball, you will gain insights into to how amateur to professional baseball players are trained, and you will learn to apply those best practices with your own team to gain a winning advantage.
Developed with the expertise of the National Strength and Conditioning Association (NSCA), Strength Training for Baseball explains the value of resistance training for baseball athletes—backed by practical experience, evidence-based training methodologies, and research. The book will help you understand the specific physical demands of each position—pitchers, catchers, middle infielders, corner infielders, center fielders, and corner outfielders—so you can design program that translate to performance on the field. You will also find the following:
13 detailed protocols to test baseball athletes’ strength, power, speed, agility, body composition, and anthropometry
11 total body resistance exercises with 13 variations
19 lower body exercises with 29 variations
28 upper body exercises with 38 variations
23 anatomical core exercises with 11 variations
34 sample programs for off-season, preseason, in-season, and postseason resistance training
Each resistance training exercise consists of a series of photos and a detailed list of primary muscles trained, beginning position and movement phases, modifications and variations, and coaching tips to guide you in selecting the right exercises for a program. You’ll also learn how to structure those programs based on the goals and length of each season and for each position.
Backed by the NSCA and the knowledge and experience of successful high school, college, and professional baseball strength and conditioning professionals, Strength Training for Baseball is the authoritative resource for creating baseball-specific resistance training programs to help your athletes optimize their strength and successfully transfer that strength and power to the baseball field.
Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.
From the Publisher
Rely on the experts to help build stronger, more powerful baseball athletes
Design resistance training programs for baseball
Developed with the expertise of the National Strength and Conditioning Association (NSCA), Strength Training for Baseball provides you with insights into how to train high school, college, and professional baseball players using current best practices developed from practical experience, evidence-based training methodologies, and research.
Along with 13 detailed testing protocols, the book includes 11 total body, 19 lower body, and 28 upper body resistance training exercises as well as 23 anatomical core exercises.
You will also have access to 34 sample resistance programs for any season and every level—from high school to professional athlete.
This book is your go-to guide to creating baseball-specific resistance training programs.
BATTLE ROPE SLAM
Primary Muscles Trained
Gluteus maximus, biceps femoris, semitendinosus, semimembranosus, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris, soleus, gastrocnemius, posterior deltoid, anterior deltoid, erector spinae, rectus abdominus
Movement Phases
1. Extend the hips, knees, and ankles while simultaneously lifting the ropes overhead (a).
2. Forcefully slam the ropes downward, then return to the beginning position (b).
SEATED CALF RAISE
Primary Muscles Trained
Soleus (emphasis), gastrocnemius
Movement Phases
1. Rise up as high as possible on the toes into ankle plantar flexion.
2. Pause at the top position (b).
3. Lower heels back into ankle dorsiflexion.
4. Keep the movement around the ankle joint.
FRONT SQUAT
Primary Muscles Trained
Gluteus maximus, semimembranosus, semitendinosus, biceps femoris, vastus lateralis, vastus intermedius, vastus medialis, rectus femoris
Movement Phases
1. Allow the hips, knees, and ankles to flex while the weight is being lowered. Heels remain in contact with the floor throughout the entire movement. The knees track in line with the angle of the feet. The torso will have a consistent upright angle throughout the entire movement.
2. Allow the weight to descend until the hips and knees are parallel to the floor (b).
3. Forcefully drive both feet into the floor while extending the hips, knees, and ankles to return to the beginning position.
Publisher : Human Kinetics; First Edition (July 27, 2021)
Language : English
Paperback : 320 pages
ISBN-10 : 1492598259
ISBN-13 : 978-1492598251
Item Weight : 1.45 pounds
Dimensions : 7.25 x 0.75 x 10.25 inches
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