Four Little-known Baseball / Softball Training Secrets, Part 4

**********************************ability to do explosive work. Strength &
When performing RESISTANCE TRAINING, striveflexibility are necessary components of power.
for STRENGTH BALANCE ACROSS JOINTS ANDSo your lifting should be oriented to the acquisition
MUSCLE GROUPS, as opposed to merelyof power - NOT BUILDING "COSMETIC" muscle.
developing size and strengthLeave the 18" arms and big bench press to your
**********************************gym and football buddies - at least until
Why does this matter? Because muscle strengthyourplaying days are over.
imbalances are among the leading causes ofMore specifically,
sports injuries. For example, pulled hamstringsWORK EACH OPPOSING MUSCLE AND MUSCLE
(back of upper leg) are often the result ofGROUP AS EVENLY AS POSSIBLE
quadriceps muscles (front of upper leg) that areFor example, do as many sets and reps of an
stronger due to over-training.exercise (as nearly as possible) for a muscle on
It's more "fun" for athletes to train those quads,one side of a joint as the other. Lifts such as
as they look more impressive than even wellbiceps curls should be balanced by an equal
developed hams. And therein lies a big problem:amount oftriceps work. Chest (pectoral) work
TRAINING FOR THE WRONG REASONSshould be balanced by upper back and rear
Playing baseball and softball requires the use ofshoulder work (two good lifts to offset your
every muscle in the body. Clearly it is to yourbench work are bent-over rows and bent-over
advantage and will help your game to belaterals.
STRONG and FLEXIBLE.Don't forget quads/hams, abdominals/hips/ lower
Notice that I use those terms together - youback, front shoulders/rear shoulders, and forearm
need both of these attributes.flexors/extensors.
As a ball player, your ultimate goal is POWER, the