Tuesday, August 30, 2016

How To Get The Most Out Of Your Baseball Off-Season (Part 2)

How to get the most out of your baseball offseason

  In part 1 of this 2-part article on how to get the most out of your baseball offseason I offered the first two of my four recommendations.

Taking time off from baseball skills work should be priority number one closely followed by mastering behaviors that are well within your control (sleep, hydration, nutrition, and academics). For a more thorough vetting of these topics please check out part 1.

Without further adieu here are my final 2 recommendations for getting the most out of your baseball offseason.

Get a check-up/Get a clean up

The offseason is the perfect time to clear up any lingering issues that may have plagued you during the season.

Did your hips or hamstrings stiffen up?
Did you shoulder feel weak?
Do you feel flat and fatigued or run down?
Are you hurt? Do you have any aches or pains?

Now is the time to get those things taken care of! And the best thing you can do is to meet with a qualified professional and get yourself assessed.

I assess all of my athletes prior to starting an offseason program.  I look at joint range of motion, movement quality, tissue quality and posture. I also do a mind-set check. I ask the athlete to reevaluate their goals and ask them how they felt the season went and what they would like to improve.  If you don’t know where you are (assessment) and you aren’t sure where you want to go (reevaluate) it’s very tough to develop a strategy because there’s no direction.

After the assessment and reevaluation process we will develop the initial program that restores and rebuilds the athlete using exercises that are targeted toward improving flexibility, body control and awareness.  Basically we are giving them back what they most likely have lost after the long season.

Studies of pro baseball players reveal:
  • They lose shoulder internal rotation (this is what happens on the follow through)
  • They gain shoulder external rotation (this is the lay-back, cocking position, a case where more is not always better)
  • They lose elbow extension (the ability to straighten your arm)
  • They lose shoulder and scapular strength
  • You will lose overall body strength and power
  • Your posture and alignment will change

Take the time to restore, regenerate, and rebalance (the 3 R’s) your body and mind before you…

Build and maximize your athletic qualities

This is the fun stuff right? After you take care of the 3 R’s it’s time to hit the weight room and the training floor to improve your endurance, strength, speed and power.

In calendar form assuming you stop-playing ball after September and have try-outs in early March your offseason should look likes this:


October- No baseball skill work. Get to work on cleaning up your nutrition, sleep, and hydration habits. Also hit the books hard while you one less obligation. Attach these things as if they are part of your baseball preparation because they are. 

October/November- get assessed and get cleaned up! Your body and mind took a lot of abuse this past season you need to take time to restore, regenerate, and rebalance your baseball/athletic portfolio.

November/December- Work on your movement efficiency. This is the stuff you learned from your assessment. Move well before you move heavy stuff or run fast.

December/January- Develop your work capacity/Endurance and your foundational strength with an emphasis on optimal lifting technique.

January/February-The training will skew more toward general speed and power development.

February/March- it’s almost go time so now we turn our attention toward more specific speed and power development.

If you follow this sequence of events and do this right you have the formula to have an outstanding in-season performance. And you’ll have made huge strides toward meeting your goals on the field of play and in the game of life.

If you’d like to learn more about our formula I’d love to share it with you. Complete Baseball Performance was developed with the end user in mind; young athletes that want to maximize their potential in the sport that they love. Click here to learn how we will help you maximize your potential as a baseball player.

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