Baseball

Physiology of baseball

Baseball is an interesting sport to analyze as it involves (at least) three separate functions; specifically throwing, batting and running. Therefore, when evaluating the requirements of baseball players, it is essential to discuss each of these components.

Throwing

Throwing is quite challenging to the upper body, especially the shoulder and elbow.When both preparing for the season and when rehabbing from an injury, it is advisable that baseball players participate in interval throwing programs. An example of a small part of a throwing program is below:

45 foot phase

Session One

• Warm up throws
• 25 throws at 45 feet
• Warm down throws
• One set only

Session Two

• Warm up throws
• 25 throws at 45 feet
• Two sets, 10 minutes rest between sets
• Warm down throws

Session Three

• Warm up throws
• 25 throws at 45 feet
• Three sets, 5-10 minutes rest between sets
• Warm down throws

When throwing, must use good motion, no pain or stiffness while throwing, throw on line (i.e., no lobbing the ball)

Batting

Batting is not nearly as challenging to the shoulders as it is to the legs and trunk. When both preparing for the season and when rehabbing from an injury, it is advisable that baseball players participate in interval batting programs. An example of a small part of a batting program is below:

Swing Only

Session One

• 25 swings
• Balanced stance, no stride
• No more than 50% normal bat speed
• Lighter bat
• 5oz less than game bat

Session Two

• 25 swings
• Balanced stance, no stride
• No more than 75% normal bat speed
• Lighter bat
• 5oz less than game bat
• May also simulate swing in chest deep pool without a bat

Session Three

• 30 swings
• Balanced stance, no stride
• 75% normal bat speed
• Begin with lighter bat and progress to game bat
• May also simulate swing in chest deep pool with a bat

General Running & Base Running

“Too hard, too fast, too far, too quickly.”

General Running

It should be considered mandatory for all baseball players, regardless of position, to be involved in a year-round conditioning program. All too often, baseball players attempt to get in shape in the month or so leading up to the start of the season; that is an unrealistic expectation and a recipe for injury.

The program players follow should fluctuate throughout the year, to allow for maximal strength and power when needed and to allow the muscles and tendons a chance to recover during other times.

A combination of flexibility and strength of the shoulder are essential to proper throwing. Special focus should be on achieving both a “posterior dominant” shoulder and as well as a stable shoulder blade (scapula). That is, having the muscles on the back of the shoulder and those that stabilize the scapula as strong as possible to reduce the risk of injury.

Base Running

Common baseball injuries

The most common injuries in baseball involve the shoulder, hand, wrist and ankle. Baseball players are injured more than twice as often during games than practices.

Teams we’ve worked with:

• Major League Baseball
• New York Yankees
• St. Louis Cardinals
• Texas Rangers
• Minnesota Twins
• College Baseball
• Creighton University
• University of Nebraska
• Kansas State University
• Bellevue University
• University of Nebraska-Omaha
• Iowa Western Community College
• High School Baseball
• Every Omaha-area high school