Baseball In-Season Advice

[Will Haskell]

Now that baseball season has started I wanted to offer this little tidbit of information to all the guys out there that might be getting the aches and pains already.

For those of you that continue to lift in-season, that's great! I think most of you know that there is a "BUT" coming on. Ok...but, your in-season regiment might be creating a problem described by Paul Chek as "Pattern Overload". A fancy, but extremely useful concept that basically shows what happens when we overuse certain areas of the body.

In-season, we are constantly rotating whether we are throwing or hitting. Rotational med ball work is great for building torso strength and explosiveness but, imagine taking 200 swings in the cage 2 times per week. Then, you have your in-season regiment---most follow a 2x per week schedule. Your in-season regiment might contain some rotational "core" work. Let's keep it simple will all other written programs we see...we'll do 3 sets of 10 reps.

Now...Lets do some math.

200 Swings x 2 = 400 Rotations a week. (most likely in only 1 direction).

3x10 (30) x 2 (both ways) x 2(x's per week) = 120

400 + 120 = 520 Rotations per week.

Apply that to squatting or benching. Imagine what your shoulders would be like if you did 520 reps of bench each week. Ouch!

Bob Alejo says baseball players shouldn't do any core work in-season and I partially agree with him because of this very scenario. But, cut it out completely? I think we can do some....here's how.

Axial Loading---Lifting above the head requires stabilization throughout the entire torso. Shoulder presses in season can wear on the shoulder joint which isn't ideal. However, lifts like the snatch, push press, push jerks and snatch squats offer the axial loading we are looking for. These lifts also include shoulder extension which is great for shoulder range of motion.

Stability---We speed ourselves up to slow ourselves down. We need the mechanisms in place so that can actually happen. Activities such as periphery holds, prone "x's" and alternating supeman planks are a great way to build torso stability.

Try incorportating some of these activities into your regiment so your soft tissues can stay healthy during the long season.
_________________
Will Haskell
Athletic Development Specialist
will@tsanorthwest.com
www.tsanorthwest.com

[RedLefty]

What is the major difference that puts shoulder presses on the "bad" list and push presses on the "good" list? While the latter offers axial loading, would it still promote the same wear on the shoulder joint?

Signed,

One-time college player, now almost 30-year-old possibly to play amateur ball again.

[Will Haskell]

Good question.

Push-presses require very little force application from the shoulder complex. If taught properly, the push-press focus is geared toward hip extension. The axial loading and shoulder extension are just a byproduct of the mechanics of the lift.

A standing shoulder press will also offer axial loading and shoulder extension if done properly but, the total amount of force absorbed and applied by the shoulder complex is far greater than the push press.

Will Haskell
Athletic Development Specialist
will@tsanorthwest.com
www.tsanorthwest.com

[Kevin T.]

Will,

Was wondering if you had any stretches that you would suggest for a baseball player. I do dynamic stretching before games. Walking lunges, hip crossovers, scorpions, etc, stuff I got from Core Performance. I was wondering if you suggest any stretches for the shoulder specifically that help with shoulder stability and also to help keep the shoulder loose and healthy.

Thanks

[Will Haskell]

Hey Kevin,

I'm sorry but I guess I really don't understand the question. A loose shoulder doesn't translate into a healthy and stable one.

I can't really answer your question because giving you a menu of stretches could be setting you up for further injury. Continue doing range of motion, dynamic activities prior to practice and games. Make a large focus of your preventative shoulder activities geared toward external rotation.

I hope this makes sense. You could have protracted shoulders and if I prescribe a stretching protocol that includes extensive posterior flexibility, you would be setting yourself up for disaster.

Will Haskell
Athletic Development Specialist
www.tsanorthwest.com

[Kevin T.]

I understand what you're saying. I did sound confusing but I guess I didn't necessarily mean a loose shoulder, just not a tight one :p

As for my shoulder, I have had zero problems with it all year. I owe most of that to my training during the offseason and the dynamic warmups and drills I did. Last season, and into summer and fall ball, my shoulder would act up on me every now and then, but this year it hasn't bothered me at all and I throw the ball a lot harder too.

Anyway, I'll definitely continue to work on those ROM dynamic stretches before throwing and I do Jobes a few times a week, focusing on external roatation. Thanks